CrossFit Games
Regional Dates Announced
Today’s WOD Workout A: Deadlift: Spend 20 minutes finding your 1 rep max Then: “Randy” 75 Power Snatches (75/55) Workout B: 5 Rounds (not timed) Max Pull-Up static hold Max Handstand hold Max Superman plank hold *rest as needed between rounds. Don’t have a handstand yet? Grab a bumper plate and lock it out overhead [...]
Better Get Ready!
Workout A Weighted Pull-Ups: 3-3-3-3-3-3 Kipping Pull-Ups: 3 attempts at max reps Then: Sprint Row 5 x 200m (rest 1 minute between rounds) Workout B Deadlift: 3 x 8 Then: AMRAP in 12 minutes: 20 Double-Unders 9 Deadlifts (95/65) 6 Hang Power Cleans (95/65) 3 Shoulder to Overhead (95/65) Registration for the 2012 CrossFit Games [...]
B-Rock is the November AOTM
He came to us as a world class athlete and asked us to make him better. He said there was still more to accomplish in the sport he loved and he needed that extra push to take him to the next level. He wanted to be known as the best KICKBALL player in the world [...]
Happy Birthday Kat…Meow!
Today’s WOD: Max bench press in 3:30 (M=bodyweight, W=.75 of bodyweight) rest 5 minutes 4 rounds In 3:00 minutes complete the following: Run 200 m Max distance rowing for the remainder of the time Rest 1 minute between rounds. Record total number of meters for all 4 rounds for your score. November is upon us [...]
Sonic is our October AOTM!
Today’s WOD 5 x 3 (85% of 1 rm) Power Clean Then: 7 rounds for time 5 Burpees 10 Box Jumps (20/16) 15 Wall Balls (20/14) Sprint 100 m Optional: 3x max handstand hold Congrats to Stacy “Sonic” H. as she takes home Athlete of the Month honors for October. Sonic came to us with [...]
What’s Your Excuse?
Today’s WOD “Fran” 21-15-9 Thrusters (95/65) Pull-ups *Dirty Larry programmed this month’s workouts with the idea of improving your Fran time. Sick of front squats and push-presses? Well it’s time to go out and show this b*tch who is boss. The puke bucket will be close by, so let the PR’s flow! K-Starr wants to [...]
The Worldwide Leader in Sports
ESPN2 will be airing twelve, 30 minute segments on the 2011 CrossFit Games, beginning Wednesday, September 14th. Has the “sport of CrossFit” arrived? Today’s WOD: 10-9-8-7-6-5-4-3-2-1 Power Cleans (115/75) Pull-ups Optional: 5 Rounds* 10 m tire drag (155/95) 10 m tire pull *rest 2 minutes between rounds ESPN columnist Rick Reilly remembers the athletes who [...]
Bringing Back the 80′s
The first annual ARCFit 80′s Ass Whoopin’ WOD-a-Thon. So. Much. Fun! Today’s WOD: Deadlifts, Work to a heavy set of 5 just short of your 5 rep max. Rest 5 minutes then Event #1 from the Crossfit Open Amrap in 10 Minutes 30 Double-Unders 15 Power Snatches (75/55) Optional 3 x Max Handstand Hold
Taped and Ready
Today’s WOD: Optional Lift Work to a heavy set of 5 Deadlifts (this should be a heavy set of 5 just short of our 5 rep max ) WOD For Time: 200m Sprint 200m Waiters Walk (45/25) 2 Rounds: 20 Box Jumps (24/20), 20 Wall Balls (20/14) 2 Rounds : 40 Double Unders (80 Sinlges), 40 Sit-Ups 200m Waiters [...]
Ryan’s First Post!
Today’s WOD: 2000 m row (not timed, for recovery) 100 pull-ups* *Try to complete the pull-ups in as few sets as possible. Complete a 20 m (length of gym 1 x) bear crawl between each set. **************************************** To all you out there in ARCFIT land: I finally decided to man up and try to give [...]
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