Tag Archives: Wild Card

Sunday, November 19, 2017

Sunday FUNday!
Have you ever wanted to take a stab at the infamous girl benchmark “Eva”? Today is your day!

“Eva”
5 Rounds
800m Run
30 American Kettlebell Swings (72/55)
30 Pull Ups

Eva is arguable one of the toughest girls in CrossFit. She is definitely no joke. She will make or break you.

All joking aside, be sure to scale this one appropriately. You can scale pull ups to ring rows, you can do Russian swings and/or you can lower the kettlebell weight. You can also choose to do 3, 4, or all 5 rounds.

We are talking about 45-60 minutes to get this one all done. Again, cannot stress enough – scale according to your current skill level!

Good luck and have fun with this one!

Sunday, October 29, 2017

Sunday FUNday!
“Pyramid Scheme”

Done in the order of 1; 2,1; 3,2,1; etc.
1 Wall Climb
2 Pull Ups
3 Push Ups
4 Sit Ups
5 Burpees
6 Wall Balls (20/14)
7 Goblet Squats
8 American Kettlebell Swings (55/35)
9 Knees to Elbow
10 Overhead lunges (45/25)

Sunday FUNday! You’ll start with 1, then do 2 and then 1, then do 3, 2, 1, then 4, 3, 2, 1, etc. all the way from 10 down to 1.

Sunday, October 22, 2017

Sunday FUNday!
AMRAP 21
In teams of 3:
1 Deadlift (135/95)
1 Hang Power Clean
1 Front Squat
2 Deadlift
2 Hang Power Clean
2 Front Squat
3 Deadlift
3 Hang Power Clean
3 Front Squat
4…
5…

Ascending ladders are fun! Form a team of 3 and start with 1 rep of each movement. The next round the next teammate does the reps. Keep rotating through until you run out of time. Your rest time gets longer each round but so does your workload!

Sunday, October 15, 2017

Sunday FUNday!
In teams of 3-4
Deck of Fun!
Suits are as follows:
Clubs – Sit Ups
Diamonds – Push Ups
Spades – Ring rows
Hearts – Air Squats
Jokers – 500m Row

Grab a deck of cards and shuffle them real good! Everyone must complete the movements/reps before flipping the next card. The number on the card is the number of reps you’ll do of that movement. Face cards are 10, Aces are 1.

Sunday, October 8, 2017

Sunday FUNday!
2 Rounds
In teams of 3 with a running clock:
0:00-3:00 (12:00-15:00)
Team member 1: 20 KBS(70/55)
Team member 2: Hold botttom of squat
Team member 3: Rest
Rotate as many times as possible
3:00-6:00 (15:00-18:00)
Team member 1: 20 T2B
Team member 2: Hold front plank
Team member 3: Rest
Rotate as many times as possible
6:00-9:00 (18:00-21:00)
Team member 1: 20 Pull ups
Team member 2: Hold side plank
Team member 3: Rest
Rotate as many times as possible
9:00-12:00(21:00-24:00)
Team member 1: 20 Wall balls
Team member 2: Hang from bar
Team member 3: Rest
Rotate as many times as possible

Today is about keeping track of that clock and who is supposed to be in each spot at any given time. Switch as often as you need to within each 3 minute block to insure everyone is able to contribute and rest as needed.

Move through the entire thing twice.

Sunday, October 1, 2017

October Focus:
Strength: Deadlift
Power: Full, Squat Clean
Skill: Muscle Ups

Sunday FUNday!
Teams of 3
AMRAP 21
Member 1: Bike 1000m
Member 2: KBS
Member 3: Box jumps

Rotate every 1000m. Score is the total number of KBS and Box jumps.

Today is a fun one! Get your 3 person dream together. One team member will set the framework by biking 1000 meters. The other two members will accumulate reps (your score) during that time. After the first 1000m the 1st team member will jump off the bike, the 2nd team member will start on box jumps and the 3rd team member will hop on the bike.

Rinse and repeat as many times as you can in 21 minutes. Keep your communication up so you can reduce transition times and keep track of your ever growing score.

Sunday, September 24, 2017

Sunday FUNday!
Festivus Partner Workout #2
With a 10-Minute Running Clock
PART 1
– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)

Partners must switch if the rope jumper stops or misses.

PART 2
– Calorie Row
– While Your Partner Does Wall Balls

Partners must switch if the ball hits the ground.

Yesterday was so much fun, let’s go ahead and do the 2nd Festivus Team Competition workout! If the class is too large for the number of rowers we have, then we’ll run 2 (or more) heats. One team will count reps and cheer while the other team works. It is good to get used to being judged on each rep. This is what will happen in a competition. You should also plan to get no-repped at least once. You need to know what that feels like and choose how to respond so that so you can keep moving on. It will mess with you mentally a bit. Also know there is no point in arguing with the judge – all you will do is lose valuable time. (Have you guys read “Chasing Excellence” by Ben Bergeron yet?)

In Part 1, on 3-2-1-Go! one partner will start SUs (have you seen the video of the Games athletes attempting singles after being trained for so long in doubles? Even if you can do double unders, you will work on single unders today – there is definitely value in that) and the other partner will perform row-over burpees. Burpees can only be performed while SUs are successfully occurring. If the SU partner stops or misses the Athletes must switch exercises.

Part 2 only begins once the combined number of burpees reaches 60 in part 1. At the start of WOD 3 for each pair of Athletes, the judge will reset the rower to zero with total calories rowed being displayed on the monitor. The monitor should not be touched or reset again until the pair of Athletes complete WOD 3. This way the total calories rowed of both Athletes is easily measured. One partner will row while the other performs wall balls. The partner rowing can only row while their partner is performing wall balls. If the wall-ball Athlete drops the ball the Athletes must switch. Otherwise the Athletes decide when to switch and may switch as often as they want during the time allowed.

Two scores for this one today: Time to complete 60 burpees (both athletes burpees combine to achieve 60 – not 60 each) and total calories rowed + total wall balls.