Wednesday 3.28.2018
1. "High Roller"
AMRAP 16
18/15 Cal Row
15 Sumo Deadlift High Pull (95/65)
12 Burpee Box Jumps (24/20)
9 C2B Pull Ups
2. 30 Turkish Get Ups
For Quality
3. ROMWOD/Movement Vault
Tuesday 3.27.2018
1. "Four Score"
4 Rounds, On the 4:00
14/12 Cal Assault Bike
15 Front Squats (95/65)
12x 10m Sprints
2. Midline
21-18-15-12-9
Alternating Pistols
1:00 Plank Hold between sets
Friday 3.23.2018
Babies leading yoga, wo better to show us how to be flexible??!!
1. 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.
Thursday 3.22.2018
Motivated. Determined. Focused. This is the start of something really special.
1. GOAT Day
EMOM 20
Min 1: GOAT 1
Min 2: GOAT 2
2. ROMWOD/Movement Vault
3. Watch 18.5 Announcement!!*
*Check out the CrossFit Games live feed throughout the day, sounds like there might be something new in the works (perhaps voting on the WOD!!!)
Wednesday 3.21.2018
1. "Humble Pie"
EMOM 16 (4 rounds)
Min 1: 12/9 Cal Assault Bike
Min 2: 7 Deadlifts (225/155) + 7 HSPU
Min 3: 12/9 Cal Assault Bike
Min 4: 10 C2B Pull Ups
2. Movement Vault
Tuesday 3.20.2018
1. Front Squat
Pause Front Squat
Build to a heavy single with a 3 second pause
2. "Engine Room"
5 Rounds, every 3:00:
300/250m Row
9 Thrusters (95/65)
3. Strict T2B
3x12-15 reps
Monday 3.19.2018
some of the most badass women around <3
1. "Double Trouble"
AMRAP 9
9 Power Cleans (185/125)
12 Alternating Pistols
24 Double Unders
2. Back Squat
2 Rounds
8 Reps @ 75%
Rest 1:00
6 Reps @ 80%
Rest 1:00
4 Reps @ 85%
Rest 3:00
Friday 3.16.2018
Deadlifts!
1. Workout 18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Thursday 3.15.2018
1. GOAT Day
EMOM 20
Min 1: GOAT 1
Min 2: GOAT 2
2. ROMWOD/Movement Vault
3. Watch 18.4 Announcement!!
Wednesday 3.14.2018
Can't take the cheer out of this girl <3
1. "Four by Four"
EMOM 16 (4 rounds)
Min 1: 7 Wall Balls (20/14) + 7 C2B Pull Ups
Min 2: 15 Box Jumps (24/20)
Min 3: 7 Power Snatch + 7 OH Squats (95/65)
Min 4: 15/12 Cal Row
2. ROMWOD
Tuesday 3.13.2018
Determined or concerned?
**CrossFit Earned will be CLOSED for all classes**
1. "Under Pressure"
For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Sit Ups
25-20-15-10-5 Deadlifts (225/155)
OR
"Under a Snow Drift"
For Time:
100-80-60-40-20 Mountain Climbers (each leg)
50-40-30-20-10 Sit Ups
25-20-15-10-5 Lunge Steps* (each leg)
*Extra points for most creative "weighted" lunge steps!
2. Skills
14:00 Recovery bike
Every 2 minutes complete a sub maximal set of kipping HSPU
Monday 3.12.2018
Nothing like your first pull up!!... Then 11 more <3
1. “Plan B”
AMRAP 14:
12/9 Calorie Assault Bike
30 Air Squats
12/9 Calorie Assault Bike
15 Dumbbell Push Press (50’s/35’s)
2. Back Squat
2 Rounds:
8 reps @ 70%
1:00 Rest
6 reps @ 75%
1:00 Rest
4 reps @ 80%
3:00 Rest
3. Handstand Walks
10:00 Handstand Walk practice
Friday 3.9.2018
5 years ago today. Wouldn't trade these Saturday mornings for the world <3
1. Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb OHS, 53-lb. DB snatches
Time cap: 14 minutes
Thursday 3.8.2018
Think we will se either or both of these this week?!?
1. GOAT Day
EMOM 20
Min 1: GOAT 1
Min 2: GOAT 2
2. ROMWOD/Movement Vault
3. Watch 18.3 Announcement!
Wednesday 3.7.2018
1. 3-Position Squat Snatch
Build to Heavy Complex
2. “Sunny Side”
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees
rest 5 Minutes
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees
Tuesday 3.6.2018
1. “Whip Lash”
5 Rounds:
1:00 Calorie Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest
2. Skills
On the Minute x 8:
:30 5 Deadlifts (50%)
Max Kipping HSPU in time remaining
:30 Rest
Monday 3.5.2018
Team RavenCurl Showing us what DBs are really for!
1. “Copycat”
AMRAP 20:
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
Add (3) Repetitions Each Round
2. Overhead Squat
3-3-2-2-1-1
3. Midline
EMOM 12
Odd: 20/16 Cal Row
Even: 20 GHD Sit Ups
Friday 3.2.2018
Gather 'round kids, Dave is going to tell us a story.
1. "18.2"
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Rx:
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Scaled:
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed
Time cap: 12 minutes to complete 18.2 and 18.2a
Thursday 3.1.2018
Nothing like a good Post-Donut group pic ;)