“19.2 Scaled”
Thursday, February 28, 2019
Wednesday, February 27, 2019
Thursday 2/28
Wod
Emom x 15
Min 1: 15/12 cal row
Min 2: 20 air squat
Min 3: 10 box jump 24/20
Cash out
1 min death stretch each side
1 min pigeon stretch each side
1 min shoulder stretch
4 min coaches choice mobility/stretching
Tuesday, February 26, 2019
Wednesday 2/27
Partner WOD
Amrap 20
800m run - together
100 power clean 95/65 (split reps)
800m run - together
100 bar facing burpee (split reps)
Max 50m farmers carry 53/35
Monday, February 25, 2019
Tuesday 2/26
Strength
5 sets
Shoulder press x 5
Strict pull up x 5
Wod
3 RFT
50 double under
2 min handstand hold
35 sit ups
Sunday, February 24, 2019
Monday 2/25
Wod
Amrap 15
200m run
15 kbs
10 goblet squats
Or
Open 19.1 Redo
YOU MUST SUBMIT YOUR SCORES TO GAMES.CROSSFIT.COM BY 6:30pm
If you feel like you can improve upon your performance from your first try or if you need to be judged for the first time then this will be your workout today.
If you want to redo, get your strategy set and be prepared to finish the full 15 min. If you go into it with the mindset that you will just stop mid way through because you already have a score then I would recommend not redoing because you aren’t setting yourself up for success. If you want to redo, do the full 15 minutes and give it all you got.
Thursday, February 21, 2019
Wednesday, February 20, 2019
Thursday 2/21
We are unsure of what will be programmed for 19.1 so today is not meant to be extremely taxing but something to get you breathing.
Emom x 18
Even minute: 10 - 20 cal row
Odd minute: 5 -10 clean & jerk 75/55
Pick a number in the this range and maintain it for each interval.
If you have not done so already... REGISTER FOR THE OPEN!!!!
Bring by any donations that you would like to contribute to help Diego today or bring them on Friday night!!
-Friday Night Lights starts at 6:00pm, come join in the fun. If you are signed up for the Open try and workout during this time, we will have plenty of judges available.
-The workout will be programmed during class on Friday and if you need to be judged during one of the class times that will be fine too, we can make it happen.
-Get with a coach if you need to be judged on Saturday and we will try to get it set up.
-On Mondays there will be two wods programmed.
If you missed the wod on Friday or if you want a redo that will be available on Monday. An alternate wod will also be programmed.
This is the one time a year where redoing a workout to do as good as you possibly can is ok. Most of the time we don't have any plan for our daily workouts. If you do the workout the first time and you feel that you can do better with a different approach then do it. Test and learn something that you can apply to your workouts in the future
Emom x 18
Even minute: 10 - 20 cal row
Odd minute: 5 -10 clean & jerk 75/55
Pick a number in the this range and maintain it for each interval.
If you have not done so already... REGISTER FOR THE OPEN!!!!
Bring by any donations that you would like to contribute to help Diego today or bring them on Friday night!!
-Friday Night Lights starts at 6:00pm, come join in the fun. If you are signed up for the Open try and workout during this time, we will have plenty of judges available.
-The workout will be programmed during class on Friday and if you need to be judged during one of the class times that will be fine too, we can make it happen.
-Get with a coach if you need to be judged on Saturday and we will try to get it set up.
-On Mondays there will be two wods programmed.
If you missed the wod on Friday or if you want a redo that will be available on Monday. An alternate wod will also be programmed.
This is the one time a year where redoing a workout to do as good as you possibly can is ok. Most of the time we don't have any plan for our daily workouts. If you do the workout the first time and you feel that you can do better with a different approach then do it. Test and learn something that you can apply to your workouts in the future
Tuesday, February 19, 2019
Wednesday 2/20
WOD -- Partner
Amrap15
10 Wall Balls, 20/14 lbs 10 Burpee Box Jump Overs, 24/20 in
Partner 1 does 10 wall balls then Partner 2 does 10 wall balls.... continue alternating each exercise
Amrap15
10 Wall Balls, 20/14 lbs 10 Burpee Box Jump Overs, 24/20 in
Partner 1 does 10 wall balls then Partner 2 does 10 wall balls.... continue alternating each exercise
Monday, February 18, 2019
Tuesday 2/19
WOD
8 Rounds
2 min on 1 min off
Alternate back and forth between Amrap A and Amrap B
You will do each 4 times
Amrap A Complete as many reps as possible in 2 mins of: 5 Push-ups 10 Toes-to-bars -- Hanging knee raises 15 Air Squats
Rest 1 min
Amrap B Complete as many reps as possible in 2 mins of: 15 Kettlebell Swings, pick load 30 Double Unders
Rest 1 min
Friday Night Lights and The Open Schedule
On Friday evening we will not have a 530 class!!
Bring by any donations that you would like to contribute to help Diego this week or bring them on Friday night!!
-Friday Night Lights starts at 6:00pm, come join in the fun. If you are signed up for the Open try and workout during this time, we will have plenty of judges available.
-The workout will be programmed during class on Friday and if you need to be judged during one of the class times that will be fine too, we can make it happen.
-Get with a coach if you need to be judged on Saturday and we will try to get it set up.
-On Mondays there will be two wods programmed.
If you missed the wod on Friday or if you want a redo that will be available on Monday. An alternate wod will also be programmed.
This is the one time a year where redoing a workout to do as good as you possibly can is ok. Most of the time we don't have any plan for our daily workouts. If you do the workout the first time and you feel that you can do better with a different approach then do it. Test and learn something that you can apply to your workouts in the future
8 Rounds
2 min on 1 min off
Alternate back and forth between Amrap A and Amrap B
You will do each 4 times
Amrap A Complete as many reps as possible in 2 mins of: 5 Push-ups 10 Toes-to-bars -- Hanging knee raises 15 Air Squats
Rest 1 min
Amrap B Complete as many reps as possible in 2 mins of: 15 Kettlebell Swings, pick load 30 Double Unders
Rest 1 min
Friday Night Lights and The Open Schedule
On Friday evening we will not have a 530 class!!
Bring by any donations that you would like to contribute to help Diego this week or bring them on Friday night!!
-Friday Night Lights starts at 6:00pm, come join in the fun. If you are signed up for the Open try and workout during this time, we will have plenty of judges available.
-The workout will be programmed during class on Friday and if you need to be judged during one of the class times that will be fine too, we can make it happen.
-Get with a coach if you need to be judged on Saturday and we will try to get it set up.
-On Mondays there will be two wods programmed.
If you missed the wod on Friday or if you want a redo that will be available on Monday. An alternate wod will also be programmed.
This is the one time a year where redoing a workout to do as good as you possibly can is ok. Most of the time we don't have any plan for our daily workouts. If you do the workout the first time and you feel that you can do better with a different approach then do it. Test and learn something that you can apply to your workouts in the future
Sunday, February 17, 2019
Monday 2/18
WOD
3 RFT Run, 400 m 15 Power Cleans, 115/80 lbs 15 Push Press, 115/80 lbs
If the rain gets us then we can sub a 500m row. We may have to wait a little before starting the next round but we can make it happen!
Friday Night Lights and The Open Schedule
On Friday evening we will not have a 530 class!! Bring by any donations that you would like to contribute to help Diego this week or bring them on Friday night!! -Friday Night Lights starts at 6:00pm, come join in the fun. If you are signed up for the Open try and workout during this time, we will have plenty of judges available. -The workout will be programmed during class on Friday and if you need to be judged during one of the class times that will be fine too, we can make it happen. -Get with a coach if you need to be judged on Saturday and we will try to get it set up. -On Mondays there will be two wods programmed. If you missed the wod on Friday or if you want a redo that will be available on Monday. An alternate wod will also be programmed. This is the one time a year where redoing a workout to do as good as you possibly can is ok. Most of the time we don't have any plan for our daily workouts. If you do the workout the first time and you feel that you can do better with a different approach then do it. Test and learn something that you can apply to your workouts in the future.
3 RFT Run, 400 m 15 Power Cleans, 115/80 lbs 15 Push Press, 115/80 lbs
If the rain gets us then we can sub a 500m row. We may have to wait a little before starting the next round but we can make it happen!
Friday Night Lights and The Open Schedule
On Friday evening we will not have a 530 class!! Bring by any donations that you would like to contribute to help Diego this week or bring them on Friday night!! -Friday Night Lights starts at 6:00pm, come join in the fun. If you are signed up for the Open try and workout during this time, we will have plenty of judges available. -The workout will be programmed during class on Friday and if you need to be judged during one of the class times that will be fine too, we can make it happen. -Get with a coach if you need to be judged on Saturday and we will try to get it set up. -On Mondays there will be two wods programmed. If you missed the wod on Friday or if you want a redo that will be available on Monday. An alternate wod will also be programmed. This is the one time a year where redoing a workout to do as good as you possibly can is ok. Most of the time we don't have any plan for our daily workouts. If you do the workout the first time and you feel that you can do better with a different approach then do it. Test and learn something that you can apply to your workouts in the future.
Thursday, February 14, 2019
Friday 2/15
Wod
Bench press 5 x 5
Power snatch 5 x 5
Extra Core Work
3 rounds
10 evil wheels
20 sec L Sit
30 banded good morning
Wednesday, February 13, 2019
Thursday 2/14
“White”
5 RFT
3 rope climbs
10 T2b
21 plate overhead walking lunge 45/25
400m run
U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.
Substitutes:
Rope climb - 15 single ring, rows with supinated grip. This is something we have never done before but I feel will mimic the close grip pulling of a rope climb. We will use one ring, turn our palms to the ceiling, lay as flat as we can with full extention and pull our chest to the rings.
T2B - hanging knee raises
Wednesday 2/13
Wod
For Time
30/25 cal row
30 deadlift
30 wall ball 20/14
Rest 3 min
25/22 cal row
25 deadlift
25 wall ball 20/14
Rest 2 min
20/18 cal row
20 deadlift
20 wall ball 20/14
Deadlift weight
Rx 185/135
Sc 135/95
Upcoming Events
Tonight - NorBeau Barbell at 6:30
Saturday - Swolemate Showdown at CrossFit Mid County
The Open is coming!! Get registered!!
Monday, February 11, 2019
Tuesday 2/12
Wod
For Time
50 double under — 100 singles
20’ handstand walk — reverse bear crawl
50 sit up
20’ handstand walk — reverse bear crawl
40 double under — 80 singles
20’ handstand walk — reverse bear crawl
40 sit up
20’ handstand walk — reverse bear crawl
30 double under — 60 singles
20’ handstand walk — reverse bear crawl
30 sit up
20’ handstand walk — reverse bear crawl
20 double under — 40 singles
20’ handstand walk — reverse bear crawl
20 sit up
20’ handstand walk — reverse bear crawl
10 double under — 20 singles
20’ handstand walk — reverse bear crawl
10 sit up
20’ handstand walk — reverse bear crawl
Sunday, February 10, 2019
Monday 2/11
Wod - Option A
Amrap 15
200m shuttle run
30 dumbbell hang clean and jerk 50/35
6 muscle up
Wod - Option B
Amrap 15
200m shuttle run
30 dumbbell hang clean and jerk
6 burpee pull up
Upcoming Events
Wednesday - NorBeau Barbell at 6:30
Saturday - Swolemate Showdown at CrossFit Mid County
The Open is coming!! Get registered!!
Thursday, February 7, 2019
Friday 2/8
Wod - Alternate rounds with a partner
10 RFT
200m run
10 box jump 24/20
10 HSPU
Box jumps - No Rebounding today, jump up and step down. We can also do step ups if needed.
Scale the HSPU to regular push ups or scale back the number of reps or we can use a box. Don't get too used to using an abmat because we need to be working full range of motion. Box or Pike HSPU is a really good sub.
This WOD is done with a partner or resting 1:1. Everyone will do a full 10 rounds, you will alternate completed rounds with partner or if you are solo you will do a round and then rest the amount of time it took you to complete that round.
Wednesday, February 6, 2019
Thursday 2/7
“Open 13.4”
Amrap 7
3,6,9,12,15...
Clean and Jerk 135/95
T2B
Rest 5 min
Repeat
Scale back the weight as needed to stay moving. We will sub hanging knee raises for T2B if needed. Test your ability to recover and see how close you can come to your first score on round 2!!
Monday, February 4, 2019
Sunday, February 3, 2019
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