Rowing
Fly Your Colors
Rest Day* *At least it’s supposed to be but Coach Ryan is going to run a “Super Bowl Gone Bad” WOD from 11:00-12:30ish. This will help ease your guilt over the nacho bar and beer consumption! In FGB style: DB Thrusters (45/25) Box Jumps (20) Push-Ups Double-Unders Row (Calories)
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 [...]
Today’s WOD
Workout A Back Squat: Spend 20 minutes working toward a 1 RM Then: 15-12-9 Front Squat (95/65-from the ground) Box Jumps (24/20) Strict Pull-Up Workout B AMRAP in 23 minutes 50 Double-Unders/350 m row (alternate every round) 10 Wall Balls (20/14) 10 KB Swings (53/35) 15 Ground Release Push-Ups 20 Sit-Ups 20 Mountain Climbers This [...]
The Clothes Definitely Make the Man
Today’s WOD Workout A: Deadlift: 5-3-1 (max reps) Then: AMRAP in 10 minutes 1 Power Snatch (95/65) 1 Lateral Burpees 2 Power Snatch 2 Lateral Burpees Continue up the ladder until the 10 minutes is up Workout B: 2 Rounds for Time 20 Calorie Row 30 (15 each) One arm Dumbbell Snatch (35/25) 40 Push-Ups [...]
Jason M. is our AOTM for January!
Workout A Power Clean: 2-2-2-1-1-1 Then: AMRAP in 8 minutes 5 Power Snatches (115/75) 10 Sit-Ups Optional: 100m overhead walking lunges (45/25) Workout B For Time: 1000m row 21-15-9 Wall Balls (20/14) Burpees Toes to Bars 500m row Optional: 100m overhead walking lunges (45/25) Please join me in congratulating Jason M. for being this month’s [...]
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 [...]
Man Up, Ladies!
Workout A: Snatch 2-2-2-2-1-1-1-1 Then: 10 muscle-ups 100 shoulder press (75/55) 1000 m row For time! ********************************************* Workout B: Spend 10 minutes practicing rope climbs Then: AMRAP in 20 minutes 2 DB Renegade Pushups (35/25) 4 DB Ground to Overhead (35/25) 10m Walking Lunges 10m Broad Jumps
Vacation Travels
V-Low and Klappy shot down to CrossFit Kinnick in Upland, CA, last week and got in a WOD with CrossFit Games competitor and owner Jeremy Kinnick. If you’ve visited (or plan to) another box over the holidays, we’d love to hear about your experience in the comments section. Today’s WOD Workout A: Deadlift 5-5-max reps Then: 100 [...]
Today’s WOD
Workout A: Row 2 k Then: 30 turkish get-ups (heavy) Then: 10 burpees on the minute for 10 minutes (weight vest is optional) ********************************************* Workout B: Back Squat: 5 x 5 Then: 5 burpees, max thrusters (75/55)* *with a running clock, perform 5 burpees at the top of every minute, use the remainder of the [...]
Your New ARCFit Gear is Here
Today’s WOD Skill work, this is not timed: 30 pistols (total) 20 turkish get ups (53/35) 10 rope climbs Then, Sprint row 1 minute, rest 1 minute for a total of 10 minutes. Athletes must hit 1,500m (m)/ 1,300m (w). A 1 burpee penalty will be enforced for every 2 meters short of that goal. [...]
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