Workout of the Day
WASH YOUR HANDS
As more news of the coronavirus is released, we want to let you know that we are thinking of our community, its safety, and the best course of action. We believe our community is a low-risk population, and therefore will be continuing classes as normal. As a precautionary measure we will suspend partner/team workouts to limit the sharing of equipment. If anything should change we will keep everyone updated.
We do think this is a good time to remind everyone our official policy is that you should not come to the gym sick. If you are ill or have symptoms of illness please stay home for your own well being and those around you. This also extends to our guests and children we bring into the gym.
Furthermore, since we do come in contact with our floors, equipment, and shared items please keep in mind best practices below to ensure we all do our part to stop the spread of any harmful bacteria:
Wash your hands before coming in contact with shared equipment
Wash your hands after working out
Wash your hands before touching personal items while working out
Thoroughly wipe down all equipment and sweat areas with disinfecting gym wipes
As a further precaution I will ensure to perform extra wipe downs of equipment and shared surfaces. Please communicate any concerns or questions you may have to me.
WOD FOR 03-07-20
18:00 AMRAP:
9 Toes to Bar
6 Squat Cleans 135/95
3 S2OH 135/95
400m Run
SNATCH THERAPY
Friday snatches and gymnastics. What more do you need?
WOD FOR 03-06-20
3 rounds:
10 Hang Power Snatch 95/65
10 Chin Over Pull Ups
-then-
3 rounds:
8 Hang Squat Snatch 115/75
6 Chest to Bar Pull Ups
-then-
3 rounds:
6 OH Squat 135/95
3 Bar Muscle Ups
RECOVER
After 3 hard days of training we are slowing things down, reducing the weight, and shaking out our legs. Using the run / row to loosen our legs up, and light deadlifts with quality stretching to get ready for the back half of the week. Recover is the name of the game today.
WOD FOR 03-05-20
3 Rounds for Time - 10:00 CAP:
400m Run
15 Deadlifts 155/105
-then-
FOR QUALITY & COMPLETION - NOT FOR TIME
10 Minutes to Complete:
1000m Row
20 Banded Hamstring Pull Stretch - 5 second hold
PARTITIONED ANY WAY
Lukewarm Out of The Gate
Working heavy(ish) POWER cleans for our midweek WOD. Select an appropriate weight where you’re able to catch the clean above parallel for the entire AMRAP. If you find yourself needing to squat clean the bar during the workout please reduce the weight.
Remember, the workout is 20 minutes long. Don’t go hot right out of the gate.
WOD FOR 03-04-20
20 MINUTE AMRAP
5 wall balls 20/14
5 handstand push ups
1 power clean 225/155
You must perform a power clean.
MOVE IT!
After a sprinty Monday we are just moving on Tuesday. Light to no weight, no barbell, and higher rep counts. Ensure to calculate totals before selecting a scaling option.
WOD FOR 03-02-20
3 ROUND FOR TIME - 18:00 CAP:
70 Double Unders
50 Air Squats
30 KB Snatch 53/35 (split evenly between arms)
10 Strict Pull Ups
ROW, ROW, ROW YOUR BOAT SPRINTLY DOWN THE STREAM
NEWS BOARD:
Check out our new news board posted behind the ski ergs. It will have information on competitions to watch, announcements, PRs, competitors, competitions to participate, AR events, and more!
If you have a competition coming up, let me know and I can post on the board for all to see & support!
NO PARKING SIGNS:
The new “NO PARKING” signs do not apply to members or coaches. AR members are still allowed to park in front of the roll up garage doors / driveway.
WOD FOR 03-02-2020
3 position power clean - 15:00
5 sets of: 1+1+1
High Hang, Knees, Floor
-then-
6 x 3:00 intervals
250m row sprint, rest with remaining time
Score will be lowest sprint interval
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.