Tag Archives: CrossFit Games Open
Protected: 03.19.21
11.08.19
“At times our own light goes out and is rekindled by the spark from another person. Each of us has to think with deep gratitude of those who have lighted the flame within us.”-Albert Schweitzer.
Click here to join with us on our Fall Into Fitness Special!
Fitness, Performance, and Sport
1.bench 8 x 3 @ 85% of last week in 15 min.
AMRAP in 10 min. of:
-20 wall ball #20m #14f
-30 cal. row
Friday Night Lights 5pm-7pm
1.take 7 min. to warmup to ring muscle ups via gymnastics drills
2.3 min. bike at a moderate pace
CrossFit Games Open Workout 20.5
partition any way you please, for time (with a 20 min. cap) of:
-40 muscle ups
-80 wall ball #20m #14f
-120 cal. row
post rounds and reps or time to comments or leaderboard
Finally a workout where strategy is at the forefront.
10.25.19
“To accomplish great things, we must dream as well as act.”-Richard Bach.
Click here to join us in our Fall Into Fitness Special
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Fitness, Performance, and Sport
1.bench 10 x 5 @ 85% of last Friday
“Diane”
21-15-9 reps for time of:
-deadlift #225m #155f
-handstand pushups
Friday Night Lights
5-7pm
1)alternating EMOM for 6 min. of:
-3 deadlift (build to workout weight)
-1-5 hand release pushups or handstand pushups (based on your skill)
CrossFit Games Open Workout 20.3
with a 9 min. cap complete:
21-15-9 reps of:
-deadlift #225m #155f
-handstand pushups
then
-21 deadlift #315m #205f
-50ft. HS walk
-15 deadlift #315m #205f
-50ft. HS walk
9 deadlift #315m #205f
-50ft. HS walk
post times to comments or leaderboard
Read:
2020 Southern Maryland Regionals Leaders After Week 2
10.18.19
“We last longer if we compete against ourselves for the good of others instead of competing against others for the good of ourselves.”-Simon Sinek.
Click here to join with us on our Fall Into Fitness Special
Click here to vote us Best Gym & Best Specialty Fitness Studio
REMINDERS: No 11am classes today!
Good luck today to Coach Amy & Terri at USAPL Raw Nationals! Terri competes in Flight 2A, Amy competes in Flight 2B.
Fitness, Performance, & Sport
1.bench 10-10-10-10-10 work to a heavy 10 in 15 min.
AMRAP in 10 min of:
-4 dumbbell thruster (pick your own weight)
-6 toes to bar
-24 double unders
Friday Night Lights from 5pm-7pm
CrossFit Games Open workout 20.2
AMRAP in 20 min. of:
-4 dumbbell thruster #50m #35 f
-6 toes to bar
-24 double unders
10.11.19
“Gratitude is not only the greatest of virtues, but the parent of all others.”-Cicero.
Click here to support Iron Crab Barbell at USAPL Raw Nationals!
Click here to start with us on our Fall Into Fitness Special today!
Click here to vote us Best Gym & Best Specialty Gym in Southern Maryland!
Fitness, Performance, & Sport
1.bench 30% x 10, 40% x 10, 50% x 10, 60% x 10; all % off 3RM on 10.02.19
AMRAP in 15 min. of:
-8 ground to overhead #95m #65f
-10 bar facing burpees
*call time if you finish 10 rounds before the 15 min.
Friday Night Lights from 5-7pm
alternating EMOM for 6 min. of:
-2,4,6 ground to overhead anyway #95m #65f
-2,4,6 bar facing burpees
CrossFit Games Open Workout 20.1
10 rounds for time of:
-8 ground to overhead anyway #95m #65f
-10 bar facing burpees
*15 min. cap
post rounds and reps or times to comments or leaderboard
05.20.19
“Service to others is the rent you pay for your room here on earth.”-Muhammad Ali.
Fitness
1.squat 6 x 5 @ 80% of heaviest done last week
AMRAP in 17 min. of:
-400m run
-6 burpees
-8 deadlift #95m #65f
-10 hang power clean #95m #65f
-12 shoulder to overhead anyway #95m #65f
Sport & Performance
1.3 front squat / 6 back squat x 6 @ 90% of 1RM front squat
CrossFit Games Open Workout 13.1
AMRAP in 17 min. of:
-40 burpees
-30 snatch anyway #75m #45f
-30 burpees
-30 snatch anyway #135m #75f
-20 burpees
-30 snatch anyway #165m #100f
-10 burpees
-max reps snatch anyway #210m ##120f
post rounds and reps or total reps to comments
The face you make when you realize the summer heat might have finally arrived.
05.16.19
“Speak your mind. Put your desires forward, as if you had a right to them-at least the same right as others. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage serotonin to flow plentifully through the neural pathways.”-Jordan Peterson, 12 Rules For Life.
Fitness
1.front squat 6-6-6-6-6 work to heavy in 15 min.
AMRAP in 7 min. of:
start with 3 reps of each movement, and go up by 3 reps each round, ie; 3, 6, 9, 12 of
-ground to overhead anyway #95m #65f
-toes to bar
Sport & Performance
1.3 front squat / 6 back squat @ 94% of Monday x 6
CrossFit Games Open Workout 13.4
AMRAP in 7 min. of:
start with 3 reps of each movement, and go up by 3 reps each round, ie; 3, 6, 9, 12 of
-ground to overhead anyway #135m #95f
-toes to bar
post rounds and reps to comments
Who else feels like this on front squat day?
03.22.19
“It’s never just business. It never will be. If it ever does become just business, that will mean that business is very bad.”-Phil Knight, Shoe Dog.
Fitness, Performance, and Sport
1.front squat 3-3-3-3-3
“Fran”
21-15-9 reps for time of:
-thrusters #95m #65f
-pullups
Friday Night Lights from 5:15-7:15pm
1.alternating EMOM for 6 min. of:
-8/5 cal. row/bike
-2-5 pullups/chest to bar pullups
-2-5 thrusters (build to your weight)
CrossFit Games Open Workout 19.5
33-27-21-15-9 reps for time of:
-thrusters #95m #65f
-chest to bar pullups
How every Open workout with thrusters feels.
03.15.19
“How can I leave my mark on the world, I thought, unless I get out there and see it first?”-Phil Knight, Shoe Dog.
Fitness, Performance, and Sport
1.front squat 3-3-3-3-3 work to challenging in 12 min.
CrossFit Games Open Workout 19.4
for time, with a 12 min. cap (including forced rest):
3 rounds of:
-10 snatch anyway #95m #65f
-12 bar facing burpees
rest 3 min.
3 rounds of:
-10 bar muscle ups
-12 bar facing burpees
Friday Night Lights from 5:15pm-7:15pm
1.alternating EMOM for 6 min. of:
-3 snatch anyway (build to your weight)
-3 bar facing burpees
-1-3 bar muscleups or pullup (depending on division)
CrossFit Games Open Workout 19.4
for time, with a 12 min. cap (including forced rest):
3 rounds of:
-10 snatch anyway #95m #65f
-12 bar facing burpees
rest 3 min.
3 rounds of:
-10 bar muscle ups
-12 bar facing burpees
post total reps or times to comments or leaderboard
This little taste of spring has been nice. Will it last?
Read:
Southern Maryland Strength & Conditioning's Blog 