Workout of the Day
SWEATY SATURDAY
COMPETITION UPDATE:
Starting next week we have a few athletes in the gym competing in the Northern California Classic Online Qualifier. Wish goodluck to coach Alex, Coach Kim, and member Gwyn as they try and qualify for the Sacramento event in May.
Starting on March 12th coach Kim will be vying for an invitation to the CrossFit Games in her age division. She’ll be competing against the top 200 individual competitors from The Open around the world. Contact coach Katoa if you’d like to be a part of her judge / cheer team!
From March 19-22 coach Alex, coach Katoa, and forever member Drew will be competing at the West Coast CrossFit Classic in Del Mar. They are representing Arena Ready in the community team division against other boxes across the country. Stream the event on FloElite to watch and support!
WOD FOR 02-29-20
22:00 AMRAP WITH A PARTNER:
100 CALORIE ROW
50 BURPEE C2B PULL UPS
100 BOX JUMP OVERS 24/20
50 HANG POWER CLEANS 165/115
One person working at a time, switch whenever.
SNATCH THERAPY
COMPETITION UPDATE:
Starting next week we have a few athletes in the gym competing in the Northern California Classic Online Qualifier. Wish goodluck to coach Alex, Coach Kim, and member Gwyn as they try and qualify for the Sacramento event in May.
Starting on March 12th coach Kim will be vying for an invitation to the CrossFit Games in her age division. She’ll be competing against the top 200 individual competitors from The Open around the world. Contact coach Katoa if you’d like to be a part of her judge / cheer team!
From March 19-22 coach Alex, coach Katoa, and forever member Drew will be competing at the West Coast CrossFit Classic in Del Mar. They are representing Arena Ready in the community team division against other boxes across the country. Stream the event on FloElite to watch and support!
WOD FOR 02-28-20
10 MINUTE EMOM:
2 Squat Snatches
-then-
20 MINUTES TO BUILD TO A TOP SET:
3 - 3 - 3
2 - 2 - 2
1 - 1 - 1
Increase weight, as allowed, across each triplet grouping. If you’re able, start the next triplet grouping with the finishing weight from the last grouping.
1 MINUTE TO WIN IT
“Win what?” You might ask. MORE FITNESS. Back on the barbell for a clean complex that focuses on working split jerk technique while fatigued. Work/rest interval AMRAP part B to finish the day. How much can you do in a minute?
WOD FOR 02-27-20
5 SETS OF:
1 Hang Squat Clean
1 Full Squat Clean
1 Split Jerk
Working up to a top set for the day
-then-
5 CYCLES OF 1:00 ON / 2:00 OFF:
2 Power Clean 135/95
1 Thruster
2 Push Jerks
Start the AMRAP from the beginning each cycle.
WEDNESDAY SKILL
Although we are still in our weightlifting theme, we cannot eliminate our gymnastic work. Toes to bar is on today’s menu. We introduced push ups on Saturday, here they are again today. Enjoy!
WOD FOR 02-26-20
FOR TIME - 16:00 CAP:
21 - 15 - 9 Hand Release Push Ups
42 - 30 - 18 Sumo DL High Pull 95/65
21 - 15 - 9 Toes to Bar
Sequence is HRPU - SDLHP - TTB for each rep round
LIFT AND SPRINT
You’ve heard of the lift and sit, what a classic. Well today we are doing a lift and sprint. Working up to a heavy back squat for Part A (yay!). Finisher double AMRAP lungesters for Part B (yay again!).
WOD FOR 02-24-20:
BACK SQUAT - 18:00
5-5-5-5-5
Work up to a top set for today
-then-
3:00 AMRAP
125 Double Unders
MAX Single DB Forward Lungesters 50/35
3:00 REST
3:00 AMRAP
75 Double Unders
MAX Single DB Forward Lungesters 50/35
Score is total lungesters completed across both AMRAPs
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