Dec 25, 2020
Please take note of our upcoming holiday schedule:
- Saturday, December 26
-
- 0900 Park WOD & 1000 CrossFit class
- Thursday, December 31
- normal schedule with no 1810 CrossFit class
- Friday, January 1
- 0900 Park WOD & 1000 Open Gym
Conditioning
With a partner, in 22:00 complete 6 rounds of:
- 15-20 Calories
- 20 Single Arm Hang Clean and Jerks
then, with the time remaining complete as many reps as possible:
- Burpee Box Jump Overs (alternate every 5 reps)
Notes
Today’s conditioning is 22-minutes of calories, single arm hang clean and jerks, and burpee box jump overs. You will begin with 6 rounds of calories and clean and jerks. Partner 1 will start working on the calories and, at the same time, partner 2 will start working on the single arm hang clean and jerks. When both partners are done, they will switch stations. This pattern will continue until each partner has done the calories and the hang clean and jerks six times. With the remaining time, you will accumulate as many burpee box jumps overs as possible. That number will be your score.
The calories should take around 1 minute to complete. Adjust the number of reps accordingly. You may substitute a 200m run if you do not have a machine.
The single arm hang clean and jerks should be done with a light dumbbell or kettlebell. The goal is to complete the 20 reps unbroken each round.
Alternate every 5 reps on the burpees. Choose a box height that allows you to move continuously for the 5 reps for many sets.
Dec 24, 2020
Please take note of our upcoming holiday schedule:
- Thursday, December 24
- Friday, December 25
- Saturday, December 26
- 0900 Park WOD & 1000 CrossFit class
- Thursday, December 31
- normal schedule with no 1810 CrossFit class
- Friday, January 1
- 0900 Park WOD & 1000 Open Gym
Conditioning
In a team of 3, complete as many rounds as possible in 25:00:
4 Rounds of:
- 10 Air Squats
- 10 Box Jumps Overs
- 10m Forward Crawl
Then…
Notes
Today’s conditioning is to be completed in a team of 3. Your team will begin by each athlete starting on a different movement and working simultaneously. Once all 3 athletes are done with their station, your team will rotate. After everyone has completed each station 4 times, you will run 800m together. Then restart another 4 rounds of the 3 stations. Continue this pattern for 25 minutes. Your score is the total number of rounds and reps.
The air squats will be the quickest station. Perform these at a smooth pace, then rest until your partners are done.
The box jump overs should be done at a height that allows you to move continuously without hesitation and also remain safe throughout the workout.
The forward crawl is a contralateral movement. Keep your knees no more than a few inches off the ground.
The runs should take no longer than 4:30. Adjust the distance if needed.
Dec 23, 2020
Please take note of our upcoming holiday schedule:
- Thursday, December 24
- Friday, December 25
- Saturday, December 26
- 0900 Park WOD & 1000 CrossFit class
- Thursday, December 31
- normal schedule with no 1810 CrossFit class
- Friday, January 1
- 0900 Park WOD & 1000 Open Gym
Conditioning
12 Days of CrossFit
- 1 Burpee Box (or picnic table) Get Over
- 2 Push Ups
- 3 Burpees
- 4 Jump Lunges
- 5 Box Jumps
- 6 Hang Clean and jerks
- 7 Sit Ups
- 8 Goblet Walking Lunge Steps
- 9 Goblet Squats
- 10 Single Arm Devil Press
- 11 Thrusters
- 1200m Run
Notes
Complete this workout by following this order:
1 Burpee Box (or picnic table) Get Over
then
2 Push Ups, 1 Burpee Box (or picnic table) Get Over
then
3 Burpees, 2 push ups, 1 burpee box (or picnic table) get overs
then
4 Jump lunges, 3 burpees, 2 push ups, 1 Burpee Box (or picnic table) Get Over
… and so on
Dec 22, 2020
Please take note of our upcoming holiday schedule:
- Thursday, December 24
- Friday, December 25
- Saturday, December 26
- 0900 Park WOD & 1000 CrossFit class
- Thursday, December 31
- normal schedule with no 1810 CrossFit class
- Friday, January 1
- 0900 Park WOD & 1000 Open Gym
Strength
Deadlift @ 20X1
Notes
Today’s strength is deadlifts. You will perform 5 sets of 5 reps, all at the same weight across. Take 4-6 warm up sets to build to a weight that feels likes a 7/10 difficulty. Use that weight for all 5 sets.
Every rep will be performed with a :02 lower and :01 pause at lockout. The goal is to tap the ground as softly as possible between reps.
Conditioning
In 15:00, complete:
- 3 Rounds:
- 14 Shoulder to Overhead
- 14 Front Rack Lunge Steps
+
+
- In remaining time, complete as many rounds as possible:
- 10 Wall Balls
- 10m Crawl
Notes
Today’s conditioning is 15 minutes and the goal is to complete as many rounds of wall balls and crawling as possible. Before you get to the wall balls and crawling, you have to complete 3 rounds of shoulder to overhead and lunges, then 40 step ups. Your score is the number rounds and reps of wall balls and crawling completed.
The shoulder to overhead should be at a light-moderate weight that allows you to complete the 14 reps in 1, maybe 2, sets. You may use dumbbells, kettlebells, or a barbell.
The lunges should be completed in 1 unbroken set each time. Try to use the same weights you are using for your shoulder to overhead.
The step ups should be done with a dumbbell or kettlebell and a box height that allows you to complete the 40 reps in 1 or 2 sets.
The wall balls should be completed in 1 set throughout the workout. It should not feel heavy, and remember that your legs will be tired by this point in the workout.
If you are inside the gym, complete the 10m crawl by going from the wall to the end of your station and back. If you are completing this at the park, you may go straight for 10m.
Dec 21, 2020
Please take note of our upcoming holiday schedule:
- Thursday, December 24
- Friday, December 25
- Saturday, December 26
- 0900 Park WOD & 1000 CrossFit class
- Thursday, December 31
- normal schedule with no 1810 CrossFit class
- Friday, January 1
- 0900 Park WOD & 1000 Open Gym
Strength
Push Press
Notes
Today’s strength is push press. You take as many sets as you need to build to a heavy single. Keep your dip smooth and controlled, then explode vertically. Pause for :01 with the bar locked out overhead to show control.
Conditioning
Complete as many rounds as possible in 10:00:
- 10 Box Jumps
- 10 Push Ups
- 10 Toes to Bar
Rest 5:00
For time:
- 40 Box Jumps
- 40 Push Ups
- 40 Toes to Bar
10-minute time cap
Notes
Today’s conditioning is 2 parts. The first part is as many rounds and reps as possible in 10-minutes of box jumps, push ups, toes to bar. Your score is the number of rounds and reps completed. You will then rest 5-minutes before beginning part b. Part b is for time. Your score is how long it takes to complete all the reps or the number of rounds and reps completed under the 10-minute time cap.
The box jumps should be done at a height where you will not hesitate between reps and remain safe throughout the workout.
The push ups should be done in no more than 2 sets for the sets of 10 in part a and no more than 8 sets for the 40 reps in part b. Elevate your hands if needed.
The toes to bar should be done in no more than 2 sets for the sets of 10 in part a and no more than 8 sets for the 40 reps in part b. Elevate your hands if needed.
