Double Take

If you’re doing a double take because this looks familiar then you’d be right — last Tuesday we used a similar (but slightly different) format with squat cleans and bar muscle-ups. This week the time constraint on the row is a bit shorter (read: more intensity, less gaming the pace), the barbell movement has become lighter and faster (read: more reps), and the skill element becomes double unders.

Should be a fun mid-week burner, so we hope you enjoy!

WOD For 01-23-19:

Hang Power Snatch:

3-3-3

*Quickly build to a weight heavier than to be used below

-then-

3 Rounds For Max Reps:

2 Minutes of Rowing For Calories

2 Minutes of Hang Power Snatches @ 95/65 lbs

1 Minute of Double Unders

(Rest 2 Minutes Between Rounds)

*There is no built-in transition time from movement to movement

*Post THREE scores in the gym: total reps for EACH movement (Row, Snatch, DU)

Karen Kardio

You might be asking yourself “Seriously, how many ways can Rob mess with the workout Karen?!”

Lots of ways, Susan. Lots of ways.

(plus the Open is coming and you know that after a YEAR OF NO WALL BALLS they’re going to make their return big time. Trust me, I auditioned to play a doctor on TV once)

WOD For 01-22-19:

Deadlift:

5-5-5-5-5

-then-

“Karen Kardio”

For Time:

150 Wall Balls @ 20/14 lbs to 10/9 ft

***You MUST complete 5 Burpees every minute on the minute starting at 0:00 (AKA “3-2-1 Go!”)

Monday Sans Barbell (But Plenty of Fitness)

After a veritable cornucopia of barbell movements woven into the programming from Thursday through Saturday (how ‘bout that partner piece, eh?) we’ll spend our time during Monday’s WOD without a barbell in sight…

Hope you all had a great weekend.

WOD For 01-21-19:

4 Rounds For MAX REPS:

(0:45 Seconds Work Per Movement / 0:15 Seconds Rest Between Movements)

Chest-to-Bar Pull-ups

Box Jumps @ 24/20 in

Single Dumbbell Walking Lunges @ 50/35 lbs

KB Swings @ 70/53 lbs

(Rest 1:15 Between Rounds)

*Support the Dumbbell in any fashion with at least one hand wrapped on the handle EXCEPT for on top of your head (e.g. held at your side, racked on the shoulder, held overhead)

MLK Holiday Schedule

Please note the following schedule changes for the Martin Luther King Jr. holiday this Monday, January 21st:

6:00am and 7:00pm CrossFit Classes are cancelled

11:00am CrossFit Class has been ADDED!!!

Based on the historical attendance from the past several years on MLK Day we think this should help the mid-day class surge (and mitigate the early and late classes of only a few people… sorry in advance if you’re one of the few). Thanks for your attention and happy weekend to all!

WOD For 01-19-19:

With a Partner For Time:

4 Cycles of:

12 Hang Power Cleans @ 155/105 lbs

9 Front Squats

6 Push Jerks

1200m Row

3 Cycles of:

12 Hang Power Cleans @ 155/105 lbs

9 Front Squats

6 Push Jerks

900m Row

2 Cycles of:

12 Hang Power Cleans @ 155/105 lbs

9 Front Squats

6 Push Jerks

600m Row

*Only one athlete working at a time, switch whenever you like.

Friday EMOM Snatch Reply

Well, sort of.

If you were here for last Friday’s EMOM then you have a pretty good feel of how this format goes. This time we’ll start each minute with dubs, so the accumulation of fatigue will be more skill-based than anything else. If you’re efficient with double unders then this will most likely feel fun and methodical (assuming you also like to snatch… but let’s face it just about everyone here likes snatching). If your double unders need work then your going to have plenty of opportunity to practice them in twenty total small doses.

Remember to do the math and keep in mind a reasonable total volume if you don’t regularly train higher repetition jumping — and if, by chance, you forget to do so don’t worry our scaling will remind you as always.

Happy Friday, friends!

WOD For 01-18-19:

EMOM 20 Minutes:

15 Double Unders

1 Snatch

*Start at approximately 70% of your current era 1RM and climb to HAP (“heavy as possible”) with good technique. Climbing every round is NOT required — go by feel and focus on technical consistency by making every rep look the same regardless of weight.

*Both power snatches and full (AKA “squat”) snatches are allowed.

Light, Polite, and Spicy

Where’s Kyle when you need him to ask the legendary question, “Should these be unbroken?”

WOD For 01-17-19:

6 Rounds of 1:30 Work / 1:30 Rest For MAX REPS:

10 Deadlifts @ 185/135 lbs

10 Lateral Bar Burpees

10 Toes-to-Bar

MAX REPS Wall Balls @ 20/14 lbs to 10/9 ft

*Score = total number of Wall Balls completed at the end of 6 rounds

*For every rep of uncompleted movements subtract 2 reps from your score (i.e. “2 for 1” penalty for every time you don’t make it to the Wall Balls)

*Scale appropriately so you don’t get penalized!

-then-

2 Rounds For QUALITY (Not For Time):

20/15 Calorie Row, Ski, or Assault Bike @ RECOVERY PACE

40ft Side Lunges AKA Alternating Cossack Squats

0:30 Seconds Perfect Plank Hold

Wednesday Push-Push-Unilateral-Lunge

“Live your life in couplets and triplets. Go heavy at least once a week. Every now and then go long. Eat real food. Work hard. Rest when you need to. Laugh a lot. Get out of the gym. Shut your phone off. Enjoy life.”

-Pat Sherwood

WOD For 01-16-19:

Strict Press:

5-5-3-3-1-1-1

*If possible add to your top set from 01-02-19

-then-

AMRep 8 Minutes:

2, 4, 6, 8, 10, 12, etc…

Deficit Handstand Push-ups

12, 14, 16, 18, 20, 22, etc…

Single KB Front Rack Walking Lunges @ 53/35 lbs

*You MUST switch KB front rack sides halfway through each rep round (e.g. the round of 12 must be 6 reps with KB racked RIGHT then 6 reps racked LEFT)

If You Can Hear My Voice Clap Twice

For any athletes in classes running 2 groups for Tuesday’s WOD — please do our coaches a solid and pay careful attention to the logistics instructions and scaling recommendations in the gym so that this spicy workout runs just as smoothly as it should.

We have a thought-out plan (as always) so while we realize your suggestions given in class during the set-up/warm-up phases are coming from a good place (thank you for trying to help) it actually makes it harder to organize things because we already have a pre-planned system ready to go. It’s almost as if the coaches do this regularly or something LOL.

Thank you & enjoy!

WOD For 01-15-19:

3 Rounds For Max Reps:

3 Minutes of Rowing For Calories

2 Minutes of Squat Cleans @ 165/115 lbs

1 Minute of Bar Muscle-ups

(Rest 2 Minutes Between Rounds)

*There is no built-in transition time from movement to movement

*Post THREE scores in the gym: total reps for Rounds 1, 2, and 3 

(WOD inspired by Josh Bridges and slightly modified by yours truly)

Happy Monday: Here, Do These Burpee Box Jump Overs..

We hope everyone had a great weekend! So look, here’s the thing… most teams only got through about one-and-a-half rounds on Saturday, meaning most athletes only did roughly 20 total box jumps. AND there were no burpees of any sort!

So, you know… Happy Monday.

WOD For 01-14-19:

For Time:

42-30-18 of

KB Swings @ 70/53 lbs

21-15-9 of

Burpee Box Jump Overs @ 24/20 in (face the box)

-then-

Tabata:

Med Ball Russian Twists @ pick load

Sweaty Saturday: A Little Bit of Err-thang

Push, pull, hinge, squat, lunge, jump, unilateral work.

You want it, we got it.

Get in here and get after it, Team!

WOD For 01-12-19:

With a Partner, AMRAP 25 Minutes:

10 Rounds of “CINDY”

20 Single Dumbbell “Forward Lungesters” @ 50/35 lbs (alternate sides each rep)

30 Deadlifts @ 225/155 lbs

40 Box Jumps @ 24/20 in

*Only one partner working at a time, switch whenever you like 

*ONE round of "CINDY" is:

-5 Pull-ups

-10 Push-ups

-15 Air Squats

*ONE rep of "Single DB Fwd Lungester" is:

-Hang Clean

-Lunge RIGHT then LEFT (step forward)

-Thruster

Friday EMOM Barbell Therapy

Who remembers the fun 20-Minute EMOM of 5 Burpees + 1 Clean from three months ago? If you recall it was sort of an interesting, fun, harder than expected stimulus for most of us… well, here’s a Snatch variation using our friend the Wall Ball as the EMOM “buy-in” each time.

Happy Friday and enjoy!

WOD For 01-11-19:

EMOM 20 Minutes:

5 Wall Balls @ 20/14 lbs to 10/9 ft

1 Snatch

*Start at approximately 70% of your current era 1RM and climb incrementally to HAP (“heavy as possible”) with good technique.

*Both power snatches and full (AKA “squat”) snatches are allowed.

January On-Boarding Starts This Saturday!

Reminder that our free January 2019 "On-Boarding Series" for newcomers starts this Saturday (January 12th) with the Introduction to CrossFit class at 12:00pm.  The second class of the required two-part series, Beginner's CrossFit, will be held the following Saturday (January 19th).  There are only a handful of membership spaces that will be available before February 1st when we close the membership again for 3 months, so if anyone you know has been wanting to join as a newcomer make sure to spread the word!

For more details on how & why we on-board newcomers in small groups at carefully chosen intervals throughout the year click here to read a previous On-Boarding" post which details a bit of the background on our philosophy.  To lazy to read it?  OK then, here's the basic scoop: we do what we do to maintain quality, an ideal coach-to-athlete ratio in every class, and a caring community composed of like-minded people who consider fitness a sustainable, long-term lifestyle.  

So tell your friends and family to sign-up for this Saturday and get started at Arena Ready (click here for more details and to reserve an On-Boarding spot)!

WOD For 01-10-19:

Hang Power Clean:
5-4-3-2-1

-then-

FIVE Cycles of 1:30 Work / 1:30 Rest For MAX REPS:

10 Handstand Push-ups

50 Double Unders

MAX REPS Hang Power Cleans @ 135/95 lbs

*Score is the total number of hang power clean reps completed across all 5 cycles.