Tuesday 2016.03.01

Feb 29, 2016

Group DB Thrusters_Box Jumps

Strength

Fitness: 2 x 12-14 Back Squat @20X1 (build across sets)

Performance: 1 x 20 Back Squat (+5# from last time. If this is your first time, use 60%.)

Conditioning

At 0:00:
1,000m Row


At 10:00:
21-15-9 of:

  • Kettlebell Swings (70/53)
  • Pull Ups

Record times for both pieces

Mobility

Pigeon pose (floor or box), 2 minutes each side

Monday 2016.02.29

Feb 28, 2016

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Strength

4 sets:

  • 8-10 Sumo Deadlifts

Then immediately:

  • 8-15 Push Ups @2121

Rest 2:00

Then…

4 sets:

  • 30 seconds max Toes to Bar

30 seconds rest

Conditioning

5 minutes, as many rounds as possible:

  • 5 Shoulder to Overhead (115/75)
  • 10 Deadlifts
  • 15 Box Jumps (24″/20″)

Mobility

2 minutes per side, wall pec stretch

Saturday 2015.02.28

Feb 26, 2016

Ryan 16.1

0845 Weightlifting

1000 CrossFit

20 Minutes, as many rounds as possible:

  • 10 Overhead Lunges /w Plate (45/25)
  • 8 Lateral Burpees Over plate
  • 10 Overhead Lunges /w Plate (45/25)
  • 8 Chest to Bar Pull Ups

1000 CrossFit Games Open

Workout 16.1

20 Minutes, as many rounds as possible:

  • 25′ Overhead Walking Lunges
  • 8 Bar Facing Burpees
  • 25′ Overhead Walking Lunges
  • 8 Chest to Bar Pull Ups

Dependent on space constraints this workout may be reserved for registered Open athletes.

Friday 2016.02.26

Feb 25, 2016

Join us for the 1st Annual Solidarity Cornhole Tournament on Saturday!

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You have several choices today:

  1. Come in and do skill or prep work for Open workout 16.1 on Saturday. Brush up on movements in the workout or do a sample round to test pacing etc. or simply talk strategy with coaches and other competitors.
  2. Do the Solidarity CrossFit workout for the day (below). This will be a good option for those not doing the Open and who want to workout on both Friday and Saturday.
  3. Do CrossFit Open workout 16.1. For those who won’t be able to come Saturday want to do the open WOD. Anyone competing in the Open must have a judge and turn in a signed scorecard to get their score validated. It is the athlete’s responsibility to procure a judge if you choose to do the workout on a day other than Saturday. The coach will not be able to judge during class.

Strength

4 Sets:

Romanian Deadlift x 4-6 @ 3011
Rest :30

V-Ups x 10-20
Rest 2:00

Conditioning

4 Rounds for Time:

  • 10 Air Squats
  • 10 Kettlebell Swings (53/35)
  • 10 Handstand Push Ups*

*Scale to Hand Release Push Ups

Mobility

2 minutes hamstring mobility

Wednesday 2016.02.24

Feb 23, 2016

The CrossFit Open starts this week! Join us for the announcement party this Thursday at 8 PM, and sign up and compete with Team Solidarity! (More info here).unnamed

Strength

15 minutes to establish 1RM Thruster (from ground)

Conditioning

Fitness:

3 sets for times:

  • 15 Thrusters (95/65)
  • 15 Bar-Facing-Burpees

4:00 rest between sets

Performance:

3 sets for times:

  • 20 Thrusters (95/65)
  • 20 Bar-Facing-Burpees

4:00 rest between sets

Mobility

2 minutes front rack mobility