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Open WOD 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb. W 65 lb. Don’t forget tomorrow is the first Friday night lights!!! Judges and Athletes please be there at 5:30 to warm up and be ready to go around 6:00pm!! Super pumped and excited to watch the old and new faces take on yet another CrossFit Open!! It’s going to be great!! There will be a little bonfire afterwards so if you want to bring a few cold beverages and some food it’s encouraged!! Cheers and Much LOVE!! Photo: Phil and Lu have rope climb for days!!
Friday 2.5.16 WOD 5x300m Row 1 minute rest between sets -then- 3 rounds: 20 Box Jumps 24″/20″ 20 KB/DB Snatches – (10 per side) HEAVY Photo: I saw this picture today and it made me want to be better at all of them!! #letsbebetter #theden #family
WEDNESDAY 12.9.15 WOD Teams of 2: For time: 800m Run 50 Pull-ups 800m Run 100 Pistols 800m run 50 Pull-ups One person works one person rest share the reps and distance PHOTO: Johnny at Poker Night last Saturday!! We had a great time and yes I lost next time will be a different outcome!!
Thursday 12.3.15 WOD Deadlift 5-1-5-1-5-1 -then- 3 rounds: 30 Ab mat sit ups 30 Banded Good Mornings 30 sec Hollow Hold 30 sec Superman Hold in GHD 30 sec L-Sit Hold Photo: I can’t say enough about this person right here!! Callie and her husband Scott are amazing, kickass, radical humans. We love you guys!
MONDAY 11.16.15 “CrossFit Liftoff WOD” AMRAP 12 mins: 3 Snatches 6 Clean And Jerks 9 Chest 2 Bar Pull Ups 54 Double Unders Rxd 135/105 Scaled 95/65 Athletes that competed in our Project 51 competition I want you to do this WOD instead: 30 mins of light pace recovery Rowing, Running, or Airdyne 10-15 mins of stretching and foam rolling I just wanted to say thank you to ALL the athletes local and traveling, volunteers and judges for all of your hard work and sacrifice to make Peoject 51 an amazing day!! We are looking forward to next year. Bigger and better than ever!! Cheers!!! Photo: Victor Birdeyes is the 2015 Project 51 “Spirit of the Games Award winner!!!”
WEDNESDAY 11.11.15 WOD Teams of 2 For Time: 1000m run 100 Pull Ups 800m run 80 Power Snatch 95/65 400m run 40 Burpees over the bar (Run Together / Split the work) Brian jumping up on a 16″ box!! Nice work tonight buddy!!
Monday 10.26.15 WOD Overhead Squat 3-3-2-2-1-1 -then- 3 rounds for time: 21 Deadlifts @ 225/155 15 Overhead Squats @ 115/75 9 Burpees Photo: Tegan after finishing a WOD last week. “Assume the position” we have all been there before and visit that place often. Big week ahead and looking forward to hitting it full speed ahead. Hope you all had a great weekend
MONDAY 10.19.15 WOD Every 2:00 mins for 10 rounds: 1 power snatch + 1 squat snatch + 1 overhead squat -then- Back Squat 10-8-6-4-2 Photo: WE FINISH TOGETHER!! Hope you all had a great weekend and looking forward to a solid week of upcoming training!!
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Prehab/activation: SMR - Lats / rhomboids Banded hip flexor stretch Banded rack stretch -then- 2 rounds at a conversational pace: 250m row 10 rollovers to v-sits 10 push-presses -then- Work to a heavy single in the complex: 2 push-presses + 1 jerk -then- 4 rounds for time: 400m run 25 Wall-balls (20/14) 5 push-ups + 20' sideways bear crawl left + 5 push-ups + 20' sideways bear crawl right + 5 push-ups + 20' sideways bear crawl left + 5 push-ups + 20' sideways bear crawl right
Competitors Program Week 8, Day 2: 5x2 Snatch @ 80-85% -then- Shoulder Press 5x3 @ 80-85% *Alternate with 4 sets of max reps strict pull-ups -then- CrossFit Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs)30 Snatch (M 165 / F 100 lbs)Max Rep Snatch (M 210 / F 120 lbs) -then- With a 3 minute running clock: Run 400m Max calorie airdyne in time remaining *rest 3 minutes, and repeat for a total of 4 rounds.
Bringing Color Back is Back and it's only a couple weeks away! Kick off the Summer with our annual partner competition at CFA Folsom on June 11th. Three events plus a floater...think traditional crossfit with a dash of the outdoors. Rx weights, Rx Gymnastics. Teams of two men or two women. Cash prize. Register at https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2028&sub_tab=details
Results from the 2016 OPEN Team Competition: Overall Winners: Del's Team Superheroes (they'll get their name on this perpetual plaque this week) Individual Winners: (come grab your Trucker Hat if your name is on this list!!) RX Men: 1. Cory Hall 2. Justin Bruce 3. Patrick Kucich RX Women: 1. Tara Chiarpotti 2. Nichole Casto 3. Justeen Ferguson Scaled Men: 1. Tom Fernandes 2. Josh Doherty 3. Chris Hernandez Scaled Women: 1. Joleen Ferguson 2. Jen Spina 3. Sarah Roulias Masters Men: 1. Denis Gilbert Masters Women: 1. Shelli Mohr 2. Sherri Lindner 3. Katy Lindner Teens: Kat Wulstein 2. Grant Swift Most Spirited "Rocker": Nick Barclay Most Spirited "'Murican": Cassy Burnside Most Spirited "Superhero": Richie McGuffin Most Spirited "BootCamper": Susan Earnest
Check out Al and Kalie during yesterday's ARCFit self defense seminar. This was right before Kalie turned the tables and put Big Al on his back. Stay tuned for the second self defense seminar coming soon! TODAY'S WOD LIFT High Hang Clean + Hang Clean Every 2 minutes for 20 minutes (10 sets) -Increase load as proper technique allows METCON For Time: 1000m Row 20 Hang Power Cleans (185/125) 100 Double Unders Roughhousing is Good For You http://americanrivercrossfit.com/05-23-2016/
The last 10 days have been one for the ages for CrossFit Monterey: The The CrossFit Games California Regionals - Done. Xtreme Top Box Throwdown San Jose, CA - Done. Huge shout out to our members who competed this weekend in San Jose. We had 7 first time competitors which is a huge accomplishment. Yesterday, we quoted Theodore Roosevelt's 'Man in the Arena' excerpt from his speech, 'Citizenship in a Republic.' Each and everyone of you who show up to the gym on a daily basis, and perform the task at hand, day-in-and-day-out are truly the 'Man in the Arena.' The workouts are never easy (and if they are - go harder/faster) - yet you show up. The weights never get lighter - yet you show up. Pain is your new normal - yet you show up. Continue to show up -- you will most definitely know, that your "place shall never be with those cold and timid souls who know neither victory nor defeat." Huge week upcoming at CrossFit Monterey with 'Murph' book ending your week of training and beginning your Memorial Day Weekend Festivities. We hope everyone will join us this Saturday. -Coach Patrick Week of Training Monday May 23rd, 2016 MONDAY STRENGTH Back Squat - 20 rep max (+5lbs from last week) METABOLIC CONDITIONING 3 Rounds For time 10 Power Snatches (135/95) 30 Pull ups TUESDAY GYMNASTICS Hand Stand Pushup Progression METABOLIC CONDITIONING 3 Rounds - Run 1x 100m Mile Pace or faster 1x 300m Jog Recovery 2x 100m Mile Pace or faster 1x 400m Jog Recovery WEDNESDAY STRENGTH Snatch Pull (6 sec eccentric) + Snatch (75%) METABOLIC CONDITIONING 2 Rounds 1min KB Swings 70/53 1min Burpees 1min Double unders 1min Rest THURSDAY STRENGTH Pause Clean + Front Squat + Jerk (80%) - 1x4 METABOLIC CONDITIONING 100 Wall Balls 100 Calories Rower FRIDAY STRENGTH Deadlift 10 Rep Max (+5lbs from last week) METABOLIC CONDITIONING AMRAP 2min x 3 5 OHS 185/125 5 Muscle ups Rest 1min SATURDAY 'Murph'
Party WOD 5/22/16 Partner "Nate" Complete as many rounds as possible in 20 mins of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70/53 lbs Tag team style Round for round SCALED VERSION: 2 GI JANES 4 HR Push Ups or HSPU scale 8 kb swings
Endurance Wod 5/22/16 For time: 10 Bumper Plate Thrusters 10 Burpees 10 V-ups 10 Weighted Alt Walking Lunge With Oh Plates Run, 400 m 8 Bumper Plate Thrusters 8 Burpees 8 V-ups 8 Weighted Alt Walking Lunge With Oh Plates Run, 400 m 6 Bumper Plate Thrusters 6 Burpees 6 V-ups 6 Weighted Alt Walking Lunge With Oh Plates Run, 400 m 4 Bumper Plate Thrusters 4 Burpees 4 V-ups 4 Weighted Alt Walking Lunge With Oh Plates Run, 400 m 2 Bumper Plate Thrusters 2 Burpees 2 V-ups 2 Weighted Alt Walking Lunge With Oh Plates Run, 400 m
As a three person team........ As many rounds in 7 minutes of: 5 power snatches, 135 lbs/95 lbs/65 lbs 10 box jumps, 24" box (20" box) 150 meter run 2 minute half time As many rounds in 7 minutes of: 5 burpee over box. 24" box (20" box) 10 front squats, same weight as snatches above 150 meter run Yes, I meant to write front squats.
New WOD: 5 Rounds: As many reps as possible in 3 minutes of: 9 Russian kettlebell swings, 70#(53#) 6 Push ups 9 Air squats Rest 2 minute between rounds Post rounds and reps to comments and BTWB 7:30am class soaking in some sun before their run around the block. Over the past few weeks we have...... Click for more: http://www.crossfitverve.com/?p=20337
#Repost @caitlinande15 with @repostapp. ・・・ What an amazing first day at the west super regional! Sitting in first heading into tomorrow! @progenex @mattmarshall4 @sunshikchang @cpernich @gymbabe7 @jlschroeder781 @andyrosenbaum #crossfit #crossfitgames #crossfitgirls #westsuperregionals2016 #boisecrossfit #boiserainbow #boisepowerrainbows #fitfam #fitness