Friday January 24, 2020

Posted on Jan 23, 2020 | 0 comments

5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 36-in. box
Women: 30-in. box

Scaling
Pick a box height that is challenging but doesn’t hinder you from continuing to move as you fatigue. Each 2-minute working period should be done at a quick pace so you can avoid resting until the interval is over.

Intermediate Option
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 30-in. box
Women: 24-in. box

Beginner Option
4 rounds for reps of:
2 minutes of burpee box step-ups
Rest 1 minute

Men: 15-in. box
Women: 12-in. box

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Thursday January 23, 2020

Posted on Jan 22, 2020 | 0 comments

SUCK IT UP SUNDAY! This Sunday January 26 @ 9am…Don’t miss it!

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

Men: 1-pood kettlebell
Women: 12-kg kettlebell

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Wednesday January 22, 2020

Posted on Jan 21, 2020 | 0 comments

Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. box

Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.

Intermediate Option
For time:
35 handstand push-ups
35 toes-to-bars
50-cal. bike
35 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 50-lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells, 20-in. box

Beginner Option
For time:
30 knee push-ups
30 sit-ups
30-cal. bike
30 box step-overs
100-ft. walking lunge

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Tuesday January 21, 2020

Posted on Jan 20, 2020 | 1 comment

Sunday, January 26 @ 9am – Suck It Up Sunday! Don’t miss it!

Skill Work:

Rope Climbs

L-sit

WOD:

3 Rounds

4 min AMRAP

20 Double Unders

5 DB Front Squats 35/25

3 DB Thrusters

*Rest 1 min after each AMRAP

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Monday January 20, 2020

Posted on Jan 19, 2020 | 0 comments

***Slight Schedule change Today Only***

First Morning Class today will be 6:15am (NO 5AM CLASS TODAY)

Push press 3-3-3-3-3 reps

Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box

Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

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Saturday January 18, 2020

Posted on Jan 17, 2020 | 0 comments

Run 5,000 meters

Scaling
This is a longer-duration workout. Intermediate athletes do not need to scale this, but newer athletes may want to reduce the distance.

Beginner Option
Run 3,000 meters

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Friday January 17, 2020

Posted on Jan 17, 2020 | 0 comments

Front squat 1-1-1-1-1-1-1 reps

Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Front squat 3-3-3-2-2-1-1 reps

WOD:

For Time

400 m Single Arm Farmer Carry 53/35

then 3 Rounds

40 Russian KB Swings

20 DB Box Step Overs 35/20

then

400 m Single Arm Farmer Carry

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