Wednesday, February 21, 2018

2018-02-21 -- 15-Minute AMRAP

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: 15-MINUTE AMRAP

Complete as many rounds in 15 minutes as you can of:

• 15 kettlebell swings
• 12 med-ball situps
• 9 burpees

Wednesday, February 14, 2018

2018-02-14 -- Tabata Potluck

Meet upstairs at 1610.

WOD: TABATA POTLUCK

Each person brings 2-3 exercises written on individual scraps of paper. Put the scraps in a bucket. One exercise is then drawn from a bucket at random. 

That exercise is then subject to a tabata set -- 8 rounds of :20 on, :10 off.

Draw another scrap of paper and do it again, for as long as the group can stand it. (Last time we made in through five rounds.)

UPDATE: For the record, exercises drawn were:

1. Squats
2. Russian twists [ demo here ]
3. Push-press
4. Situps
5. Kettlebell swings

BUYOUT: 20 push-jacks [ demo here ]

Tuesday, February 13, 2018

2018-02-13 -- 17-minute AMRAP

Meet upstairs at 1610.

WOD: 17-MINUTE AMRAP

Complete as many rounds in 17 minutes as you can of:

• 10 legs up
• 10 box-jumps
• 10 med-ball situps
• 10 lunges
• 10-calorie row

Monday, February 12, 2018

2018-02-12 -- Toes, Knees, Bars and Cleans (plus alternate workout: "Cindy")

Meet upstairs at 1610.

WARMUP:
PVC/stretch
Slow squats/lunges

One of two workout options today:
______

WOD OPTION #1: TOES, KNEES, BARS & CLEANS

For time:

• 50 Toes to Bars
• 50 Squat Cleans (135/95, or modify as needed) [ demo here ]
• 50 Knees to Bars
• Run to bottom of stairs 2x
______

WOD OPTION #2: "CINDY"

Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats


Thursday, February 8, 2018

2018-02-08 -- Fight Gone Bad, Again

Meet upstairs at 1610.

WOD: FIGHT GONE BAD

The five "workout stations":

1. Sumo deadlift high pull
2. Box jumps
3. Push-press
4. Row
5. Med-ball situps

3 rounds:
1 minute at each of your five stations, no rest between

1 minute rest between rounds

Wednesday, February 7, 2018

2018-02-07 -- CrossFit for Runners

Meet upstairs at 1610.

WARMUP:
PVC/stretch
:30 jumping jacks
:30 forward jacks [ demo here ]
10 slow squats
10 lunges (5 each side)
5 walk-outs into pushup into hip-flexor stretch [ demo here ]

WOD: CROSSFIT MOVES FOR RUNNERS

Today's WOD is pulled from Runner's World magazine's solid roster of runner-friendly CrossFit exercises:

3 ROUNDS OF:

10 pullups (or ring-rows)
10 toes to bar (or knees to elbows)
10 box-jumps
10 deadlifts
10 squats w/ barbell (or our new Mutt Bars)
15 kettlebell swings
20 butterfly sit-ups
60 single-unders

Tuesday, February 6, 2018

2018-02-06 -- Dice

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. 17 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 pushups

2 = 4 pull-ups

3 = 10 med-ball situps

4 =  BOTH partners run 1 down four flights of stairs, back up to gym

5 = 10 box-jumps

6 = 5 leaping burpees