Deadlifts!
Thursday 3.15.2018
1. GOAT Day
EMOM 20
Min 1: GOAT 1
Min 2: GOAT 2
2. ROMWOD/Movement Vault
3. Watch 18.4 Announcement!!
Wednesday 3.14.2018
Can't take the cheer out of this girl <3
1. "Four by Four"
EMOM 16 (4 rounds)
Min 1: 7 Wall Balls (20/14) + 7 C2B Pull Ups
Min 2: 15 Box Jumps (24/20)
Min 3: 7 Power Snatch + 7 OH Squats (95/65)
Min 4: 15/12 Cal Row
2. ROMWOD
Tuesday 3.13.2018
Determined or concerned?
**CrossFit Earned will be CLOSED for all classes**
1. "Under Pressure"
For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Sit Ups
25-20-15-10-5 Deadlifts (225/155)
OR
"Under a Snow Drift"
For Time:
100-80-60-40-20 Mountain Climbers (each leg)
50-40-30-20-10 Sit Ups
25-20-15-10-5 Lunge Steps* (each leg)
*Extra points for most creative "weighted" lunge steps!
2. Skills
14:00 Recovery bike
Every 2 minutes complete a sub maximal set of kipping HSPU
Monday 3.12.2018
Nothing like your first pull up!!... Then 11 more <3
1. “Plan B”
AMRAP 14:
12/9 Calorie Assault Bike
30 Air Squats
12/9 Calorie Assault Bike
15 Dumbbell Push Press (50’s/35’s)
2. Back Squat
2 Rounds:
8 reps @ 70%
1:00 Rest
6 reps @ 75%
1:00 Rest
4 reps @ 80%
3:00 Rest
3. Handstand Walks
10:00 Handstand Walk practice
Friday 3.9.2018
5 years ago today. Wouldn't trade these Saturday mornings for the world <3
1. Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb OHS, 53-lb. DB snatches
Time cap: 14 minutes
Thursday 3.8.2018
Think we will se either or both of these this week?!?
1. GOAT Day
EMOM 20
Min 1: GOAT 1
Min 2: GOAT 2
2. ROMWOD/Movement Vault
3. Watch 18.3 Announcement!
Wednesday 3.7.2018
1. 3-Position Squat Snatch
Build to Heavy Complex
2. “Sunny Side”
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees
rest 5 Minutes
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees
Tuesday 3.6.2018
1. “Whip Lash”
5 Rounds:
1:00 Calorie Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest
2. Skills
On the Minute x 8:
:30 5 Deadlifts (50%)
Max Kipping HSPU in time remaining
:30 Rest
Monday 3.5.2018
Team RavenCurl Showing us what DBs are really for!
1. “Copycat”
AMRAP 20:
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
Add (3) Repetitions Each Round
2. Overhead Squat
3-3-2-2-1-1
3. Midline
EMOM 12
Odd: 20/16 Cal Row
Even: 20 GHD Sit Ups
Friday 3.2.2018
Gather 'round kids, Dave is going to tell us a story.
1. "18.2"
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Rx:
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Scaled:
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed
Time cap: 12 minutes to complete 18.2 and 18.2a
Thursday 3.1.2018
Nothing like a good Post-Donut group pic ;)
1. GOAT Day
EMOM 20
Min 1: GOAT 1
Min 2: GOAT 2
2. ROMWOD/Movement Vault
3. Watch 18.2 Announcement!!
Wednesday 2.28.2018
Slythergainz!
1. “Downpour”
3 Rounds:
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders
2. Power Clean + Split Jerk
On the :90 Seconds x 6:
3-Position Power Clean + Split Jerk
1 Complex @ 60%
1 Complex @ 63%
1 Complex @ 66%
1 Complex @ 69%
1 Complex @ 72%
1 Complex @ 75%
Tuesday 2.27.2018
2nd place!!
1. Power Snatch
Build to Heavy Set of 2
2. "Fast Lane”
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
35/25 Calorie Assault Bike
3. Midline
8:00 Ski
On the 2:00, 4:00, and 6:00 complete:
10 GHD Sit Ups OR 20 Abmat Sit Ups
Monday 2.26.2018
18.1 in the books :)
1. “Iron Lung"
AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups
2. Conditioning
AMRAP 5
3 Deadlifts (225/155)
3 Kipping HSPU
6 Deadlifts (225/155)
6 Kipping HSPU
9 Deadlifts (225/155)
9 Kipping HSPU
...
Continue to add 3 reps until cap is reached.
Friday 2.23.2018
What's your "why"?
1. Workout 18.1
Rx'd:
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled:
Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Thursday 2.22.2018
Sun's out guns out
1. “Drago”
30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints
2. Movement Vault/ROMWOD
3. Watch the Open announcement of 18.1!
Wednesday 2.21.2018
Unlocking the Movement Vault
1. "Hot Sauce"
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
2. Midline
Tabata Alternating (16 total rounds)
Superman/Hollow Rocks
Tuesday 2.20.2018
Kids learning not to forget your bottom half when doing push ups ;) they're getting there!
1. "Bar Hopping"
AMRAP 15:
15 Hang Power Cleans (135/95)
21/15Calorie Assault Bike
15 Chest to Bar Pull-Ups
60 Double Unders
2. Gymnastic Conditioning
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.
Monday 2.19.2018
Chest bumps, dancing and an awesome cheering section... Plus a 7th place finish!!