Workout of the Day
The Ghost
If you asked yourself “what would be the exact opposite of Tuesday’s WOD?” perhaps you’d arrive at this gem for some Wednesday fun…
WOD For 11-14-18:
“The Ghost”
6 Rounds of 1 Minute Per Station For Max Reps:
Row For Calories
Burpees
Double Unders
(Rest 1 Minute Between Rounds)
Aim for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.
(Workout courtesy of CrossFit.com)
I Got a Fever and The Rx is More Barbell
Members: Dude, really? Two programmed days in a row with no barbell? Is this still Arena Ready or what?!
Me: I see you, fam.
WOD For 11-13-18:
With a Partner, AMRAP 20 Minutes:
1 Deadlift @ 225/155 lbs
1 Power Clean
1 Front Squat
1 Jerk
This is a “You go, then I go” format. Complete one FULL round then switch.
Any style of jerk is allowed (push, power, split).
If you’re doing this workout unbroken either:
A) You should be training for The CF Games and we should talk
… OR (more likely for the rest of us)…
B) You’ve scaled it too light
(Workout inspired by HyperFit)
Thank You To Our Veterans
Thank you to those serving, and to those who have served. And a special thanks to our veterans here at Arena Ready -- we appreciate the sacrifices you've made, and we're grateful to know you and to have the opportunity to coach you each and every day.
WOD For 11-12-18:
On a Running Clock…
A) At 0:00
For Time:
40 Overhead Walking Lunges w/Plate @ 45/35 lbs
40 Box Jumps @ 24/20 in
40 KB Swings @ 70/53 lbs
40 Wall Balls @ 20/14 lbs to 10/9 ft
B) At 15:00
For Time:
30 Overhead Walking Lunges w/Plate @ 45/35 lbs
30 Box Jumps @ 24/20 in
30 KB Swings @ 70/53 lbs
30 Wall Balls @ 20/14 lbs to 10/9 ft
Sweaty Saturday Partner Plate Partaaaay
Sadly not the kind of plates you might want to see at a party with your friends. Nevertheless it should be a fun time anyway.
Get your weekend started right and get in here!
WOD For 11-10-18:
With a Partner Against a 24-Minute Clock For MAX CALORIES:
80/70/60 Calorie Row (MM/FM/FF Pairs)
40 Toes-to-Bar
40 Plate Burpees w/Ground-to-Overhead @ 45/35 lbs
60/53/45 Calorie Row
30 Toes-to-Bar
30 Plate Burpees w/Ground-to-Overhead
40/35/30 Calorie Row
20 Toes-to-Bar
20 Plate Burpee w/Ground-to-Overhead @ 45/35 lbs
MAX CALORIE Row
*Only one partner working at a time, switch whenever you like (tagging not required)
*Score = total calories rowed after the completion of the descending-rep movement sequence (or where you were in the sequence at the 24-minute cap)
*Plate Burpee w/Ground-to-Overhead movement standard is:
Chest touches the plate on the floor
Plate is lifted overhead with arms locked out and hips & knees extended
Plate is lowered back below the knees to complete the rep (dropping from above the knees is a NO REP)
Elizabeth
The classic benchmark workout “Elizabeth” can be performed in a couple different ways depending on your gym’s or coach’s preference. At Arena Ready “Elizabeth” has and always will be done with FULL (AKA “SQUAT”) cleans — even though the WOD is traditionally written as “cleans” (i.e. you can clean it anyhow… power, split, muscle, squat).
We’ve done so many variations of ‘Elizabeth” over the years, including powers, running, rowing, burpees, and many other movements added to the mix. But on Friday we’ll re-test the most classic and true variation of the WOD there is… a simple 21-15-9 couplet with full cleans (and ring dips too… woohoo).
Happy Friday, friends!
WOD For 11-09-18:
Every 90 Seconds For 8 Rounds:
1 Power Clean + 1 Front Squat + 1 Squat Clean
Climbing as your technique allows
-then-
“Elizabeth”
For Time:
21-15-9
Squat Cleans @ 135/95 lbs
Ring Dips
(Compare to 11-28-16, 07-02-15, 04-24-14)
I Can't Feel My Legs When I'm With You
But I love it. But I love it.
Inspired by this year’s 2018 Wodapalooza Team Qualifier Workout 9 and adapted for a better class structure and to maintain sustainable use of your legs in the days following (because you know, you’re an adult with a job and things to do… and not being able to walk properly because of “this killer workout brah” is sort of counterproductive) we give you this little gem.
Don’t underestimate these DB Box Step-Overs (you’ve been warned LOL).
Enjoy!
WOD For 11-08-18:
FOUR Cycles of 3:00 Work / 3:00 Rest For Max Calories:
60 Double Unders
16 Dumbbell Box Step-Overs @ 35/20 lbs (per hand) & 24/20 in
Max Calorie Row
Score = total calories rowed across all 4 cycles.
Mid-Week Partner Party
Because snatch complexes and AMRAPs are always better with friends.
WOD For 11-07-18:
With a Partner On a Running Clock…
A) 0:00 - 10:00
Using the Same Barbell, Both Partners Establish a Top Set of:
2 Power Snatches + 1 Squat Snatch
Touch-and-go is not required.
B) 13:00 - 28:00
AMRAP 15 Minutes:
7 Chest-to-Bar Pull-ups
7 Power Snatches @ 115/80 lbs
7 Lateral Bar Burpees
“You go then I go” format — complete one FULL round then switch.
The Tuesday Flip-Flop
Last Tuesday we flip-flopped the conventional “strength then met-con” sequence by placing our Back Squat 4s after a triplet of hinging, jumping, and upper body pushing. This Tuesday we put a spin on that spin by keeping the flip-flopped sequence, using a triplet format once again (but this time with light squatting at volume), and then Front Squatting 3s to follow.
It will be interesting for those of you who did last Tuesday’s programming to see how the tweaks in movement pattern combination and the front loading of the squats will affect your overall speed, intensity, and (relative) strength levels.
Enjoy!
WOD For 11-06-18:
3 Rounds For Time:
22 Medicine Ball Sit-ups @ 20/14 lbs
33 Wall Balls @ 20/14 lbs to 10/9 ft
22 Box Jumps @ 24/20 in
-then-
Front Squat (from the rack):
12 Minutes to Build to a Heavy Triple
If You Could Turn Back Time
In case you were living under a rock on Sunday, Cher is here to remind you not to arrive at the gym at 5:00am on Monday morning thinking it’s strange that no one has showed up for the 6:00am class yet.
Yes, it’s happened before…
WOD For 11-05-18:
4 Rounds For Max Reps (0:45 Sec Work Per Movement / 0:15 Sec Rest Between Movements):
Handstand Push-ups
Single Dumbbell Walking Lunges* @ 50/35 lbs
KB Swings @ 70/53 lbs
Row, Ski, or Assault Bike For Calories
(Rest 1:15 Between Rounds)
*Support the dumbbell in any fashion with at least one hand wrapped on the handle (e.g. at your side, racked on the shoulder, overhead) EXCEPT for resting on top of your head.
Partner Sweaty Saturday: Descending Posterior Pulling
On Friday we saw ascending reps on our barbell complex, and on Saturday it’s descending reps on the deads.
Grab a buddy, hit the row fast (not “all out” unless you’re a pulling machine… but even then, c’mon now), get through the deadlifts mindfully and with good solid technique, then go like hell on the burpee box jumps.
Lather, rinse, repeat.
(Then maybe take a nap in the afternoon)
WOD For 11-03-18:
With a Partner…
FIVE Cycles of 4:00 Work / 2:00 Rest For MAX REPS (28 Total Minutes):
600m Row (FM Pairs = 550m, FF Pairs = 500m)
21-20-19-18-17 Deadlifts @ 225/155 lbs
MAX REPS Burpee Box Jumps @ 24/20 in
*Deadlift reps start at 21 and then decrease by 1 each cycle
*Only one partner working at a time, switch whenever you like (tagging not required)
*Score = total Burpee Box Jumps across all 5 cycles (facing the box is not required)
Friday: The Ascending Complex
Happy Friday, friends!
WOD For 11-02-18:
12 Minutes to Build to a Top “Unbroken” Set:
2 Hang Squat Cleans + 2 Push Presses + 2 Thrusters
-then-
AMRAP 8 Minutes:
2, 4, 6, 8, etc… Hang Squat Cleans @ 115/80 lbs
2, 4, 6, 8, etc… Push Presses
2, 4, 6, 8, etc… Thrusters
2 Ring Muscle-ups
*Reps for the barbell movements increase by 2 each round
*Reps for muscle-ups remain 2 every round
*For example, at 3-2-1 Go!
2 Hang Squat Cleans, 2 Push Presses, 2 Thrusters, 2 Muscle-ups
4 Hang Squat Cleans, 4 Push Presses, 4 Thrusters, 2 Muscle-ups
6 Hang Squat Cleans, 6 Push Presses, 6 Thrusters, 2 Muscle-ups
... etc...
*Breaking the barbell movements into sets is allowed (i.e. there is no "unbroken" requirement like there is in Part 1 above)
Glory Days: Good Luck Coach Kim!
This Saturday Coach Kim will compete against a talented field of masters athletes at the 2018 Glory Days competition. The good folks at CrossFit Anywhere in Folsom will be hosting the event, and Arena Ready alumnus Randy W will also be competing.
There is a group planning on making the trip up to Folsom to watch and cheer for Kim— so if you’re interested in a day of competitive exercise, and watching The Fittest Optometrist in SF CRUSH it on the competition floor, then hit up the private Arena Ready facebook group for carpooling plans.
Good luck Kim (and Randy)!
WOD For 11-01-18:
Every 90 Seconds For 12 Rounds (18 Minutes):
20 Unbroken Double Unders
1 Snatch
…Then, if NO MISSES…
6 Minutes OFF The Interval Timer For Three Singles:
Snatch 1-1-1
*Warm-up to a moderate starting weight prior to the 12 rounds, then either climb every few rounds OR stay at a challenging weight which still allows good technique
*Both power and full/squat snatches are allowed (athlete’s choice!)