SATURDAY 181020

 Flashback to 2016

Flashback to 2016

“3rd Annual Triat Halloween Throwdown”

It’s finally here!! Doors at 8:30, event 1 begins promptly at 9:10am. Get here early to warm up!

EVENT 1:

“Michael Myers”

The Thruster Ladder

W: 45,55,65,75,85,95,105,115,125

M: 65,75,95,105,115,135,155,165,185


Scoring: 1 point for every thruster completed

Rules:  Every minute on the minute perform 1 Thruster.  Squat clean thrusters are permitted.  Hip crease below knee crease at the bottom, full extension at the top. 

Time:  9:10 - 9:19 Women, 9:25 - 9:34 Men


EVENT 2:

“42 Lampkin Ln.”

For max reps:

:45 Calorie Row

:60 Wall Ball @ 14/10

2:00 Rest

:45 Calorie Row

:60 Wall Ball @ 20/14

2:00 Rest

:45 Calorie Row

:60 Wall Ball @ 30/20


Scoring:  Total Calories + Total Wall Ball = Total Score

Rules:  1 Minute rolling clock.  Hope off the rower at :45.  Rower MUST be reset each time you row (Menu -> Just Row).  Only full ROM Wall Ball reps count (hip crease below knee crease, ball contacts wall at or above the target).  

Time:  9:45 - 10:00 Athletes roll through in groups of 4.  Group A begins minute 1, Group B begins minute 2, Group C begins minute 3, Group D begins minute 4.  

A) Jen, Nathan, Bayley

B) Andrea, Dan, Lindsey, Joey

C) Caitlin, Bong, Jessica, Jesse

D) Essence, Julie, Beth, Jonathan




EVENT 3: 

“The Escape"

AMRAP 7 Minutes: 

7 Power Cleans

7 Burpees

RX: 125/85

S: 95/65


Scoring: Every rep scores 1 point. 

Rules:  Power cleans must come from the floor and be received in the front rack position.  Complete at full extension.  Squat cleans not permitted.  Burpees must be chest to deck, full extension of hip, jump and clap above head.  

Time:  10:10 - 10:17 Women, 10:25 - 10:32 Men



FLOATER WOD:

“1978”

40 EZ Bar Curls at any time

45/30


Scoring: To get credit for your score in the other 3 wods, 40 reps of the EZ Curl bar must be completed at any time during the competition.  You can break up sets throughout the competition.  Do not need to be done in a row. 

WEDNESDAY 181017

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“19th Hole”

10 Rounds of:

7 Thrusters

7 Toe to Bar

RX: 95/65

S: 75/55, 45/35

Today’s workout should be very close to unbroken.  Expect the toe to bar to get challenging but try to hang on for one more rep where you can! 

SCHEDULE NEWS

October 20th : 3rd Annual Halloween Throwdown, 9am!!

October 25th : No Thursday pump, October 26th : No 9:15am 

OCTOBER OPEN GYM DATES

October 5, 12, 19

TUESDAY 181016

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“Fight (for you)”

3 Rounds with a buddy:

Row 1000m 

30 DB Box Step Overs

6 Rope Climbs 

RX: 50/35 on 24/20

S: 35/20 on 24/20. 20/10 on 20/15

Tuesday, with a buddy!  Share the row and reps with your buddy.  The DB should be a weight we can hang onto for 10 reps.  You go, I go on the rope is a great way to get these done FAST!  

Have fun with this one!!

SCHEDULE NEWS

October 20th : 3rd Annual Halloween Throwdown, 9am!!

October 25th : No Thursday pump, October 26th : No 9:15am 

OCTOBER OPEN GYM DATES

October 5, 12, 19

MONDAY 181015

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“Rock Solid”

21-15-9

Sumo Deadlift High Pull

Back Squat

Burpee Over Bar

RX: 115/75

S: 95/65, 75/55

This week we continue our focus on squatting strength.

Today, the barbell should be moderate and work should be done in around 10 minutes.  SDHP will be the limiting factor on the barbell so choose a weight you can move steady without compromising your position.  Click the vid SDHP below for points of performance.

https://youtu.be/o6QniJ9FaGA

We will begin today with 12 Minutes to build to a HEAVY SINGLE BACK SQUAT from the rack. We’ll be warm already so move into single reps quickly so you can get this done in the time frame given.

Recommended sets: 3,2,1,1,1,1….

HEADS UP

Tomorrow you need long socks!

DEEP THOUGHTS BY HIPPOLTYE TRIAT

Why do YOU do CrossFit?

CrossFit is tough! It’s mentally & physically challenging. What draws you to it?

Is it to move well and stay heathy long into old age? Is it the community? Is it to be better at your sport or recreation? Are there bigger reasons?

This week, think about YOUR why.

SCHEDULE NEWS

October 20th : 3rd Annual Halloween Throwdown, 9am!!

October 25th : No Thursday pump, October 26th : No 9:15am 

OCTOBER OPEN GYM DATES

October 5, 12, 19

FRIDAY 181012

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“Mary"

20 Minute AMRAP:

5 HSPU

10 Pistols

15 Pull-ups

Today, we’ve got a triple of advanced skills in this CrossFit benchmark workout.  Let’s pick 1 or 2 movements that challenge us and the other movement(s) to scale.  This will allow you to experience the stress of the workout but also develop some skills along the way.  

WEDNESDAY 181010

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“Combustible"

10 Minute Clock:

3 Dumbbell Snatch 70/50

3 Box Jumps 24/20

6,6,9,9… until time expires

The first few rounds today will go quick and then the workout ‘begins’ around the round of 12.  Try to maintain a steady pace on the dumbbells that will keep you moving but keep your heart rate low enough to get through the box jumps (these will send your heart rate HIGH).  

ATHLETE NOTE: As the reps get high, consider alternating the dumbbell on the ground rather than in the air.  

SCHEDULE NEWS

October 20th : Halloween Throwdown, 9am!!

October 25th : No Thursday pump

October 26th : No 9:15am 

OCTOBER OPEN GYM DATES

October 5, 12, 19