Workout of the Day
EASE INTO THE WEEK
Starting off this week easy (relatively speaking), as last week saw heavy BB load Thursday / Friday with a high rep workout on Saturday. Part A is FOR QUALITY, and we recommend an unweighted Cossack squat. We suggest taking Part B at a moderate-easy pace, as this may be your only chance to do so for the next few days (* cue suspenseful music *).
WOD FOR 02-23-20:
9:00 EMOM FOR QUALITY:
MINUTE 1: 6 Cossack Squat (each side & athlete chooses weight)
MINUTE 2: 10 KB Snatches (each side & athlete chooses weight)
MINUTE 3: 0:45 Plank (high or low)
-then-
16:00 AMRAP:
PARTNER A - 500m ROW
PARTNER B - AMRAP OF:
21 American Kettlebell Swings @ 70/53
15 Burpees over Kettlebell
9 Pull Ups
Partners MUST switch after 500m, and pick up where your partner left off for the AMRAP.
Partner Push Ups... Among Other Things
Run, sweat, run. In that order for today… Enjoy!
REMINDER: We've added an EXTRA Saturday class this weekend (Feb 22) from 11:45am - 12:45pm. We’ll be hosting a student-lead University CrossFit affiliate from San Francisco State. They are interested in experiencing a CrossFit community in action and looking to pick up some ideas & coaching tips for their on-campus box.
They’ll be bringing a squad of student-athletes, but the remaining class slots are open to any AR members that want to attend a later class that day. If you'd like to help develop the local fitness community, or just want to sleep a bit longer this Saturday, join this special 11:45am class!
WOD FOR 02-22-20
With a partner, 25:00 cap “out the door” - All Movements Shared:
800m Run Buy-In
then 5 rounds:
50 Wall Balls @ 20/14
30 Push Ups
40 Box Jumps @ 24/20
then
800m Buy-Out
*One person working at a time, split reps as desired*
Friday... You Guessed It...
Snatches. What else?
WOD For 02-21-20:
EMOM For 10 Minutes:
2 Hang Squat Snatches + 1 Overhead Squat
-then-
Snatch Waves:
3-2-1-2-3-1-2-3
Thursday's Dubs, Deads, and Planks
Taking another day “off” from overhead pushing/pulling following the Monday-Tuesday combo, our Thursday program packs plenty of lower pulling, jumping, and static mid-line work before we see some snatches again on Friday.
Where my heavy hingers at?
WOD For 02-20-20:
For Time:
60 Double Unders
20 Deadlifts @ 185/135 lbs
60 Double Unders
15 Deadlifts @ 225/155 lbs
60 Double Unders
10 Deadlifts @ 275/185 lbs
60 Double Unders
5 Deadlifts @ 315/215 lbs
Use one barbell, athletes must change their own weights.
-then-
Weighted (High) Plank:
3 x 0:45
Rest 1:15 between efforts.
Wednesday Work: Aerobic AMRAP
I think the term for workouts like this one is “slog”… welp, enjoy!
WOD For 02-19-20:
AMRAP 21 Minutes:
21 Calorie Row
21 Russian KB Swings @ 53/35 lbs
21 AbMat Sit-ups
21 Medicine Ball Step-ups @ 20/14 lbs to 24/20 in
Join Our Guests This Saturday!
Hello AR Fit Fam! We've added an EXTRA Saturday class this weekend (Feb 22) from 11:45am - 12:45pm. We’ll be hosting a student-lead University CrossFit affiliate from San Francisco State. They are interested in experiencing a CrossFit community in action and looking to pick up some ideas & coaching tips for their on-campus box.
They’ll be bringing a squad of student-athletes, but the remaining class slots are open to any AR members that want to attend a later class that day. If you'd like to help develop the local fitness community, or just want to sleep a bit longer this Saturday, join this special 11:45am class!
-Coach Katoa
WOD For 02-18-20:
Front Squat:
5-5-5-3-3-3
-then-
For Time:
10-9-8-7-6-5-4-3-2-1
Chest-to-Bar Pull-ups
1-2-3-4-5-6-7-8-9-10
Squat Cleans @ 115/75 lbs
Monday Overhead Pushing
It says “shoulder-to-overhead” but unless you’re a glutton for punishment these should be light push jerks.
Let’s go team!
WOD For 02-17-20:
6 Rounds of 1:30 Work / 1:30 Rest For MAX REPS:
4 Strict Handstand Push-ups
8 Shoulder-to-Overhead @ 135/95 lbs
MAX REPS Burpee Box Jump Overs @ 24/20 in
Weekend Announcements
Yesterday’s announcements contained some important and exciting info, so we wanted to re-post them for the weekend. Some cool stuff for our community!
8:00 PM Classes: Starting Feb 17th
Beginning on Monday (2/17) we will be offering an 8:00 PM class. This time slot will be offered Monday, Tuesday, and Wednesday as part of an experiment to test the attendance and demand for this schedule. If you travel from afar, are a night owl, or don't feel like waking up early, perhaps this new class time is for you?
Tara Firma Farms CSA
We are happy to announce that we’re partnering with a local Petaluma farm to be a CSA pickup location at Arena Ready. Beginning February 20th, we will be a bi-weekly delivery & pickup location for orders of fresh veggies, meats, and dairy products. Read more about their farm & products, and join the CSA using the link here:
http://www.tarafirmafarms.com/ourcsa/#new-page
The $20 membership fee is waived for Arena Ready members — check out our post here in the private Arena Ready Facebook group for details on having your membership fee waived.
Arena Ready Shirts
WE HAVE SHIRTS! (and hoodies, baseball tees, long sleeves, etc.)
By partnering with CrossFit-licensed clothing provider, Fully Amped, we no longer have to deal with pesky minimum order quantities or organizing everyone's size for a bulk order. They will print and ship your order, regardless of quantity — If you only want to buy one shirt, they'll print and send you one shirt.
We are starting with classic designs first as we consider getting more/others created. Find the link to our store below, as well as on our website:
https://www.fullyamped.com/collections/arena-ready-crossfit
WOD For 02-15-20:
With a Partner, AMRAP 25 Minutes:
1000m Row OR Ski
75 Wall Balls @ 20/14 lbs to 10/9 ft
25 Bar Muscle-ups
*One person working at a time, switch whenever you like.
Exciting Announcements!
A few exciting announcements from our GM, Katoa:
8:00 PM Classes: Starting Feb 17th
Beginning on Monday (2/17) we will be offering an 8:00 PM class. This time slot will be offered Monday, Tuesday, and Wednesday as part of an experiment to test the attendance and demand for this schedule. If you travel from afar, are a night owl, or don't feel like waking up early, perhaps this new class time is for you?
Tara Firma Farms CSA
We are happy to announce that we’re partnering with a local Petaluma farm to be a CSA pickup location at Arena Ready. Beginning February 20th, we will be a bi-weekly delivery & pickup location for orders of fresh veggies, meats, and dairy products. Read more about their farm & products, and join the CSA using the link here:
http://www.tarafirmafarms.com/ourcsa/#new-page
The $20 membership fee is waived for Arena Ready members — check out our post here in the private Arena Ready Facebook group for details on having your membership fee waived.
Arena Ready Shirts
WE HAVE SHIRTS! (and hoodies, baseball tees, long sleeves, etc.)
By partnering with CrossFit-licensed clothing provider, Fully Amped, we no longer have to deal with pesky minimum order quantities or organizing everyone's size for a bulk order. They will print and ship your order, regardless of quantity — If you only want to buy one shirt, they'll print and send you one shirt.
We are starting with classic designs first as we consider getting more/others created. Find the link to our store below, as well as on our website:
https://www.fullyamped.com/collections/arena-ready-crossfit
WOD For 02-14-20:
EMOM 12 Minutes:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
-then-
“Isabel”
For Time:
30 Snatches @ 135/95 lbs
(Compare to 11-09-17, 11-21-16, 04-13-15, 03-13-15, 10-30-14, and 06-12-13)
Wednesday Clean Variations
Full and power from the hang, and full and power from the floor!
WOD For 02-12-20:
Hang Power Clean + Hang Squat Clean + Power Clean + Squat Clean:
5 Sets of (1+1+1+1)
Climbing as technique allows. Attempt to perform all 4 reps of the set unbroken without re-setting or dropping.
-then-
AMRAP 9 Minutes:
5 Lateral Bar Burpees
5 Power Cleans @ 135/95 lbs
5 Front Squats
***At the 0:00, 3:00, and 6:00 mark you must ROW 20/16 CALORIES. After rowing pick up where you left off in the 5-5-5 triplet.
Going Overhead, On a Tuesday
If you’re signed up for one of the morning classes with Coach Lisa then this programmed day is a special treat — there are few coaches out there who can teach the overhead barbell movements better than the very person who almost never misses a jerk… Mini Rex Lisa!
WOD For 02-11-20:
Strict Press:
5-3-1-1-1
Push Press:
5-3-1-1-1
Push Jerk:
5-3-1-1-1
Monday: Measured Wall Balls & Skill Intensity
Hope you all had a great weekend!
WOD For 02-10-20:
EMOM 10 Minutes, For Completion:
4, 8, 12, 16, 20 Wall Balls @ 20/14 lbs to 10/9 lbs
Start at 4 reps and increase by 4 every minute. Restart again at 4 on the sixth minute.
-then-
For Time:
80-60-40
Double Unders
40-30-20
Toes-to-Bar
20-15-10
Row Calories