January 31, 2018

A.

METCON:

“18.0” Open Workout

21-15-9

Dumbbell Snatch (50/35) (Scaled: 35/20)

Burpees over the Dumbbell

*You will partner up and have your partner count your reps today, then you will switch.  This will simulate what it is like having a judge during the Open.

Dumbbell Standard:

All athletes will only be allowed to switch hands on the way down, once the

dumbbell has passed beneath eye level.  Last years rule about the dumbbell snatch was that you could switch the hand, which was holding the dumbbell over head.

New Burpee Movement Standards:

In addition to the dumbbell snatch being s...

January 30, 2018

A.

METCON:

5 Rounds, On the 4:00

12 Toes to Bar

15 Deadlifts (185/135)

10 Calorie Row

The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break. 

With built in rest and the score today being the slowest round of the 5, we want to push the pace without making our first two rounds our fastest.  Approaching the first two rounds like athletes picture themselves completing the third...

January 28, 2018

A.

STRENGTH:

7 Minute EMOM: (Building to a Heavy Complex):

Power Snatch + Hang Squat Snatch + Overhead Squat

Rest 2 Minutes, Then…

5 Minute EMOM:

Heavy Single Squat Snatch

B.

METCON:

15 Minute AMRAP:

60 Double Unders (2:1 Singles)

30 Ab Mat Sit-Ups

15 Overhead Squats (115/80)

Choosing a moderate weight on the barbell that athletes could complete with a maximum of 1 break on each round within the workout.

Strategy on this workouts centers around the overhead squats. We want to minimize, and hopefully eliminate any breaks on the barbell by controlling our efforts on the other movement. E...

January 27, 2018

A.

STRENGTH:

10 Minute EMOM:

Power Clean + Front Squat + Shoulder to Overhead

Start @ 60% 1RM Power Clean and Build over 10 Sets

B.

METCON:

Every minute on the minute for 24 minutes (6 Rounds)

Minute 1: 10 Deadlifts (155/225)

Minute 2: 15 Burpees

Minute 3: 10 Pull-Ups + 5 Toes to Bar

Minute 4: Rest

January 26, 2018

METCON:

8 Rounds

:20 Seconds Back Squats (45/35, from floor)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Rest 3:00

8 Rounds

:20 Seconds Dumbbell Snatches (50/35)

:10 Seconds Rest

:20 Seconds Kipping Handstand Push-ups

:10 Seconds Rest

Rest 3:00

8 Rounds:

200m Run Every 90 Seconds

The first 20/10 interval is back squats, the second is jump rope. Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Looking to choose a jump rope variation that a solid rhythm can be maintained

The goal is to pick weights and vari...

January 25, 2018

A.

METCON:

Teams of 2:

20 Minute AMRAP:

10 Gym Lengths Farmers Carry (70’s/53’s) *Down or Back = 1 Length

60 Calorie Row

10 Gym Lengths Farmers Carry (70’s/53’s)

75 Wall Balls (20/14)

B.

MIDLINE:

Tabata Sit-Ups

Teams of 2 workout, with partners alternating as they see fit with one athlete working at a time. The weight on the kettlebell’s should be something that athletes could at least move two gym lengths without dropping if necessary.

On all three movements, we are looking to transition right before athletes start to slow down. Along with this timing, transitions also matter. On th...

January 24, 2018

A.

GYMNASTICS CONDITIONING:

For Time * 12 Minute Time Cap

1-2-3-4-5-6-7-8-9-10

Unbroken Chest to Bar Pull-Ups

Directly Into...

10-9-8-7-6-5-4-3-2-1

Unbroken Toes to Bar

B.

METCON:

4 Minute AMRAP:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

4 Minute AMRAP:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

4 Minute AMRAP:

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Bringing the intensity with an interval work triplet today. The weights on the barbell get lighter each round and should be something th...

January 23, 2018

A.

STRENGTH:

Power Snatch

10 Minute EMOM, 2 Reps

Build over the 10 Sets

*Power Snatches Do Not Have to be Unbroken

B.

METCON:

4 Rounds:

15 Power Snatches (75/55)

15 Overhead Squats

200 Meter Run

Starting the day with a weightlifting session where athletes can practice the skill of the power snatch and get under some heavier loads. Athletes will have the opportunity to either build in weight over the course of the ten minutes or stay at the same weight across. Conditioning piece to follow in which athletes should choose a weight on the barbell that they could complete each set of powe...

January 21, 2018

A.

STRENGTH:

Back Squat

4 Rounds:

In a :30 Second Window:

Max reps @ 70%

Rest 2:00 between sets

B.

METCON:

“Dirty 30”

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

We want to look at the whole workout when considering strategy, not just its individual parts. Looking at one movement at a time could cause athletes to aggressively push the pace on certain movements, trying to complete large or unbroken sets. An example of th...

January 20, 2018

Today, CrossFit gyms all over Washington State are joining together to honor Officer Daniel McCartney who was fatally shot in the line of duty January 8th, 2018.  He had just tuned 34 years old in December.

METCON:

3 Rounds for Time in Teams of 3

2000m Row

14 Dumbbell Thrusters (50/35)

34 Kettlebell Swings (70/53)

484 Double Unders

108 Burpees

2000m Row

18 Deadlifts (225/155)

*Break Up Reps However You Choose, One Athlete Works at a Time.

2000m row + 14 DB Thrusters = 2014, The Year he Started with Pierce County

34 Reps KBS = His Age When he Passed

484 Double Unders = H...

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