Category: Workout of the Day

  • April 26, 2017

    Skill

    10 rounds
    20 seconds Hollow Rock or Hold
    20 seconds Super Man Hold
    20 seconds rest

    Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. If you are unable to hold a quality position as the rounds go on consider taking a round off and jumping back in when you’re ready!

    WOD

    Starting at 0:00

    For time
    400m Run
    50 Air Squats

    Starting at 5:00

    For time
    100 Air Squats
    1000m Run

    Workout Notes: Today you will be completing two separate workouts that will each be for time.  The first workout should feel like an all out sprint.  The goal will be to complete the 400 meter run and 50 squats in under 5 minutes so that you have some time to recover before the second workout starts.  If you think this might not be possible for you and the first run might take you over 3 minutes or if squats are a difficult movement for you, decrease the number of squats to 25-35 rather than 50.  When the clock hits 5:00 your second workout begins.  This time you will start with the squats.  When you have completed 100 air squats take off for your last run out the back doors down to Cantrill and back.  The volume of squats can be changed in the second workout as well. Choose to do 50-75 squats here if 100 sounds like too many. Make sure to stay on the sidewalk for your 1000m run and push the pace especially as you make your way back to the gym to finish strong! Your score for this workout will be two separate times.

  • April 25, 2017

    Skill

    10×3
    Strict Chest to Bar Pull-Ups

    Today we’re upping the ante with the strict pull-up and giving strict Chest-t0-Bar pull-ups a try.  If you are unable to actually make contact with your chest here just focus on pulling as high as you can for each rep. If 3 is too many you can complete 10 sets of 1 or 2. If you do not have strict pull-ups yet perform 10 sets for max reps of supine ring rows. For those of you working on rings rows, feel free to sprinkle in some sets of banded pull-ups or jumping pull-ups with a slow negative as well.  If you have been working on ring rows for awhile try changing your body angle or raising your feet to a box to make them more difficult.

    WOD

    In front of a clock set for 12 minutes:

    1 minute of Double Unders
    1 minute of Two Arm Dumbbell Suitcase Lunges 50/35lb
    2 minutes of Double Unders
    2 minutes of Two Arm Dumbbell Suitcase Lunges 50/35lb
    3 minutes of Double Unders
    3 minutes of Two Arm Dumbbell Suitcase Lunges 50/35lb

    Workout notes: This couplet features a time priority format introduced at CrossFit.com.  Your score will be the total number of repetitions you complete of each movement so make a good effort with both.  Make sure to choose dumbells that you can do multiple lunges in a row with without swinging the dumbbells and while keeping your chest upright. If classes are crowded find someone to share dumbbells with and start at opposite stations.

  • April 24, 2017

    Skill

    EMOM for 10 Minutes
    1 Hang Squat Clean + 1 Squat Clean

    We’re working on lifting technique today. You will start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso. Once you have completed your hang squat clean you can either choose to drop your bar and set up for your squat clean from the floor or complete the rep touch and go. The only difference between the two lifts will be where the bar starts. One from the hang, and one from the floor.

    WOD

    AMRAP in 10 Minutes
    2-4-6-8-10…
    Medicine Ball Cleans 20/14lb
    1-2-3-4-5…
    Burpees

    Workout Notes: Our AMRAP today is classic CrossFit. We’re moving from barbell cleans in our skill work to medicine ball cleans for our workout. Much of the same technique should be applied here. Your feet will be on the outside of the ball with your hands and arms inside your feet to hold onto the ball.  Use the same explosiveness from your hips that you did during the EMOM and drop under the ball fast to catch it in a squat. Make sure to stand tall to complete each rep.  To keep count during the workout your Medicine Ball Cleans will be going up by 2 every round and your Burpees up by 1.  You should always be doing half the amount of burpees as cleans. Your score will be whatever round you are able to finish both movements of at the end  of the 10 minutes plus any extra reps in the next round.

  • April 23, 2017

    WOD

    AMRAP in 30 Minutes
    200m Uneven Farmers Carry
    30 Push-Ups
    400m Run

    Workout Notes: Today’s workout is long. Approach your first round knowing that you will be working for quite awhile. The Farmers Carry weights are up to you, but you are encouraged to challenge yourself.  Choose two different weights of either dumbbells, kettlebells or one of each.  Make sure to keep your shoulders active during your farmers carries. Choose weights that force you to break up the farmers carries once or twice at minimum.  You shouldn’t feel like you could take off for a jog with the weights you choose.  Perform the most difficult type of push-up that you are able while keeping the movement strict and moving through the reps at a reasonable pace.  Your breathing will be pretty recovered by the time you get to the 400m run so try to push the pace there as much as you can.

  • April 22, 2017

    WOD

    For time
    “Fran”
    21-15-9
    Thruster 95/65lb
    Pull-Up

    then

    1 Mile Run

    Workout Notes: Today’s workout is another gem from CrossFit.com. The workout will start with one of the most well known CrossFit benchmark workouts, Fran.  If you have never completed Fran before it is 21-15-9 reps of thrusters and pull-ups. The thruster weight you choose for this workout should be light.  Shoot to be able to get each set done in no more than 3 sets. Pull-ups can be scaled as usual to banded pull-ups, jumping pull-ups or ring rows. As soon as you finish Fran you will head out the back doors on a mile run.  The whole thing is for time so try to push the pace of each part and test your ability to recover on your run.

  • April 21, 2107

    Skill

    Front Squat
    5-5-5-5-5

    Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way. 5 reps is a lot so take your time and feel free to choose one weight and work there for all 5 sets rather than adding weight as you go.

    WOD

    5 rounds for time
    10 Toes-to-Bar
    200m Run

    Workout Notes: Today’s workout is a bit of a sprint. If you are unable to get your toes all the way to the bar without losing your kipping swing rhythm think about choosing a lower target height that allows you to work on this skill.  If you are just starting to link your reps together plan on performing small sets to be able to withstand the full range of motion through all the reps. If you can not or should not hang from the bar for any reason choose to do V-ups or a higher number of sit-ups. Push the pace on the run if you can, especially in the last round!

  • April 20, 2017


    Skill

    EMOM for 10 Minutes

    1 Hang Squat Snatch from below the knees

    Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then lower the bar down to below your knees. As you lower the bar down into the start position practice tracing the route you expect the barbell to travel as you perform the lift.  Stop momentarily with the bar below the knees and then perform the full lift.  The BTN snatch will most likely increase the difficulty level of the lift for you so for that reason warm up to about 60% of your 1RM before deciding what weight to work with.

    WOD

    AMRAP in 10 Minutes
    10 Burpee Box Jumps 24/20″
    10 Goblet Weighted Step ups 32/24 kg 24/20″
    10 Kettlebell Swings 32/24 kg

    Workout notes: This triplet has 2 movements in it that you are likely familiar with but includes the difficult weighted step up.  For most athletes the weight you choose to swing will be dictated by what you can efficiently step up onto the box with.  Hold the kettlebell goblet style at your chest and maintain an upright torso throughout the movement. Alternate each leg completing 5 reps per leg in each round.

     

  • April 19, 2017

    Skill

    8 Minutes to Establish a Max set of Double Unders

    For today’s skill work we are working towards a max set of double unders.  Rest as needed during the 8 minutes especially before or after a big set.  If you are stuck at doing double-single-double-single when it comes to double unders, today is a great time to break that habit and try for two in a row! While this can be a very frustrating skill, the only way to master it is practice and we love watching you all improve! If your current PR is well above 100 consider giving triple unders a try. Let’s see some new double under PR’s on the board today!

     

    WOD

    3 rounds for max reps
    One minute of Front Squats 135/95lb
    Rest one minute
    One minute of Chest To Bar Pull-Ups
    Rest one minute
    One minute of Power Cleans 135/95lb
    Rest one minute

    Workout Notes: Today’s workout is a twist on a recent mainsite workout and will be scored like the workout “Fight Gone Bad”.  You will keep track of your total reps of each movement and come up with one big number at the end for your score.  If you can not perform chest to bar pull-ups choose from regular chin over bar pull-ups, ring rows, jumping pull-ups or banded pull-ups.  Whatever option is challenging for you and allows you to work for the majority of the minute is a great choice for this workout.  You will be using one barbell for both the front squat and the power clean.  Most likely the front squat will be the tougher movement of the two so make sure to do several reps of each movement before the workout starts.  Quick singles are totally ok on the power cleans, but you will want to be able to hang on to the bar for several reps in a row when it comes to the front squat.  If you came to class on Sunday this interval may look familiar to you. Notice that after each work period there is a rest period.  This should tell you to use the entire working minute rather than stopping early to move to your next movement.  Go hard at each station and see what you can do!

  • April 18, 2017

    Skill 

    Deadlift
    5-5-5-5-5

    Yesterday we worked on the strict press, our lightest lift, and today we are at the opposite end of the spectrum with our heaviest lift.  For today’s deadlifts you can choose to use one weight for all 5 sets or build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture for all 5 reps of each set and as you increase in weight.

    WOD

    7 rounds for time
    21 Sit-ups
    7 Left Arm Dumbbell Snatches 50/35lb
    7 Right Arm Dumbbell Snatches 50/35lb

    Workout Notes: Today’s workout is a simple couplet of sit-ups and dumbbell snatches.  The dumbbell snatches will be done a bit differently as we normally alternate arm each rep when we see this movement.  Today you will start with your left arm and complete all 7 reps there before moving to your right arm for the second 7.  Even though you are not alternating arms, make sure that you touch both heads of the dumbbell to the ground between reps. If you have been using the same weight for awhile now today would be a great workout to bump up the weight of your dumbbell.  If the volume of this workout looks like a lot it can be scaled down by total rounds.

     

  • April 17, 2017

    Skill

    Strict Press
    5-5-5-5-5

    Today we will be working on the Strict Press.  For this movement we specifically do not generate momentum with the lower body so your numbers here will be lower than they would be with a push press or push jerk, especially with sets of 5. Remember to squeeze your butt and legs right before you press to avoid any dip or drive from your lower body.  Make sure not to arch your back when pressing and keep your midline static moving only your head out of the way to maintain a straight bar path.

    WOD

    AMRAP in 10 Minutes
    15 Air Squat
    10 Hang Power Cleans 115/75 lb
    5 Push Press 115/75 lb

    Workout Notes: Today’s AMRAP features one bodyweight movement and 2 weightlifiting movements with a light to medium weight barbell. You will want to be able to move quickly through each movement with the weight you choose. The hang power clean should be the easier of the two movements when it comes to moving weight so make your decision based on the difficulty of the push press.  For this overhead movement you will want to use your legs unlike in our skill work today.  Use a vertical dip and drive to send the bar off of your shoulders and then finish the movement by pressing out with your arms.  Make sure not to drop under the bar like you would with a push jerk.  You will want to choose a weight for your barbell that allows you to do atleast your first few rounds of the push press unbroken.