WOD 4.11


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WOD 4.10


When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

  1.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

  1.  12 minute amrap

200m run

15 squats

15 push-ups

 

  1.  7 min burpees

 

  1.   4 rounds

20 squats

15 push-ups

1 v-ups

 

  1.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly

Thursday


Power couple! Meghan & Connor!
Power couple! Meghan & Connor!

 

Strength
Tempo Chin Ups (Underhand grip)
5 x 3
Hold the top of each rep for 2 seconds
Take 3 seconds on the negative
Add weight if able

Conditioning Benchmark
For time:
Row 2000m

Box News
Festivus Games is coming! Saturday April 16th
We will need volunteers! Let us know if you’re interested!
Check out Whats for Dinner

Tuesday


Ryan & Matt!
Ryan & Matt!

 

Strength
Each minute on the minute for 10 minutes:
1 Pause Front Squat, 45% 1RM
Hold each rep for 10 seconds

Karen
For time:
150 Wallball, 20/14

 

Box News
Festivus Games is coming! Saturday April 16th
We will need volenteers! Let us know if you’re interested!
Check out Whats for Dinner

Monday


The Open is over! We still have until 7pm tonight to enter scores, don't forget to enter yours!
The Open is over!

 

Don’t forget to enter your scores for 16.5!

Strength
Turkish Get Up, 5-3-3-2-2
As reps decrease, increase weight

Baseline
For time:

500M Row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups

Record loads and times in Train Heroic

Box News
Festivus Games is coming! Saturday April 16th
We will need volenteers! Let us know if you’re interested!
Check out Whats for Dinner

 

Monday Motivation

 

Friday


Power couple! Alan & Marie!
Power couple! Alan & Marie!

 

Open Intramural Updates!
Current standings:
1. Bunz & Gunz – 111
2. Flexual Healing – 100
3. Hakuna Masquata – 93
4. Team Kisma – 87

With only one more left! Give this one your all!

CrossFit Games Open WOD 16.5

21-18-15-12-9-6-3 reps for time:
Thruster, 95/65
Bar Facing Burpee

Record times on CrossFit Games app & Train Heroic

 

Box News
Open Workout 16.5 will be held on Friday night this week at our place!
Come on out and do the workout at 5 & 6pm Friday night, then stick
around and have a drink as we close out the Open!
Check out Whats for Dinner

 

Thursday


Brian!
Brian!

180 Degrees 
For time:
50 Knee To Elbow
50 Double Unders
40 Burpees
40 Calorie Row

Record times to Train Heroic

Box News
Open Workout 16.5 will be held on Friday night this week at our place!
Come on out and do the workout at 5 & 6pm Friday night, then stick
around and have a drink as we close out the Open!
Check out Whats for Dinner

Wednesday


We're cool
We’re normal

Burn 
3 rounds for time:
25 Push press, 75/55
25 Sit ups

Then

Strength
Strict Press
Take 10 minutes to build to a heavy set of 2
Going as heavy as possible while under fatigue
(Don’t expect big numbers)

Record times & loads to Train Heroic 

 

Box News
Open Workout 16.5 will be held on Friday night this week at our place!
Come on out and do the workout at 5 & 6pm Friday night, then stick
around and have a drink as we close out the Open!
Check out Whats for Dinner