WOD - 2/10/18

Saturday

Free Open Gym 9:00 a.m.

Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have!  All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/9/18

Friday

Skill: Push press

WOD: "Jack" 20 minutes AMRAP
10 Push press (115/75)
10 KB Swings (53/35)
10 Box jumps (24/20)

*Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Post Workout:  Mobility

  • 30 flutter kicks x3

  • 10 Crossover T x3

  • 5 Sotts press x3

Challenge of the Week: Longest plank.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/8/18

Thursday

Skill: Row

WOD:  14 min. EMOM

Min. 1: max distance row

Min. 2: 45 sec. plank

Score: total distance on the rower

Post Workout:  Kipping Practice!!

Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Longest plank.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/7/18

Wednesday

Skill: Overhead squat

WOD: 3 Rounds
400m Run
30 Overhead squats
21 Knees-to-elbow

Post Workout: 3 Rounds

  • 20 (each way) lateral band walks

  • 6 High pulls

  • 15 Crossover reverse fly

Challenge of the Week: Longest plank.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/6/18

Tuesday

Skill: Deadlift

WOD: Part A: Deadlift 3-3-3-3-3

Part B: 3 Rounds

20 Walking lunges

30 DUs

Post Workout:  3 Rounds

  • 15 V-ups

  • 4-6 strict pull-ups

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Longest plank.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/5/18

Monday

Skill: Thruster

WOD: Part A: Thruster 3-3-2-2

Part B: “Fran” 21-15-9
Thrusters (95/65)

Pull-ups

Post Workout: 3 Rounds

  • 8 GHD hip extensions

  • 60 sec. Extended plank

  • 6 renegade row

Challenge of the Week: Longest plank.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/3/18

Saturday

Free Open Gym 9:00 a.m.

Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have!  All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/2/18

Friday

 

Skill: Push press

WOD: Part A: Push press 5-4-3-2-1

Part B: 12 min. AMRAP
400m row/bike
20 sit-ups

Post Workout:  Mobility

  • 8 Toes-to-rig x3

  • 15 Crossover row x3

  • 5 Sotts press x3

Challenge of the Week: Spend an additional 15 min. on mobility.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/1/18

Thursday

 

Skill: Burpee pull-ups

WOD: "Rankel" 20 min. AMRAP

Complete as many rounds as possible in 20 minutes of:
6 Deadlifts (225/185)
7 Burpee pull-ups
10 Kettlebell swings (70/53)
200m Run

*U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Post Workout:  Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Spend an additional 15 min. on mobility.

*Post score to whiteboard

WOD - 1/31/18

Wednesday

 

Skill: Wall walks

WOD: 5 Rounds
3 Wall walks
10 T2B
20 Box jumps (24/20)

Post Workout: 3 Rounds

  • 20 (each way) lateral band walks

  • 12 ring push-ups

  • 12 Crossover victory

Challenge of the Week: Spend an additional 15 min. on mobility.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 1/30/18

Tuesday

 

Skill: Pull-ups

WOD: Part A: For max weight

Weighted pull-ups 1-1-1-1-1-1-1 reps

Part B: Front Squat 5-5-5-5

Post Workout:  3 Rounds

  • 30 Russian twists

  • 10 Scap pull-ups

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Spend an additional 15 min. on mobility.

*Post score to whiteboard

WOD - 1/29/18

Monday

 

Skill: HSPU

WOD: 3 Rounds
6 Pull-ups
30 Wallballs (20/14)
12 HSPU
15 Power cleans

Post Workout: 3 Rounds

  • 5 back bridges

  • 30-60 sec. reverse plank

  • 6 floor presses

Challenge of the Week: Spend an additional 15 min. on mobility.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 1/27/18

Saturday

Free Open Gym 9:00 a.m.

Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have!  All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!

WOD - 1/25/18

Thursday

Skill: T2B

WOD: 5 Rounds
20 T2B
5 Push jerk

Post Workout:  Thoracic mobility + stretch hips and shoulders (Kneeling Shoulder Stretch – on knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms.)

Challenge of the Week: 2000m row.

*Post score to whiteboard

WOD - 1/24/18

Wednesday

Skill: Clean

WOD: Part A: Power clean 3-3-2-2-1

Part B: "Elizabeth" 21-15-9
Clean (135/95)
Ring dips

Post Workout: 3 Rounds

  • 20 (each way) lateral band walks

  • 20 supine ring rows

  • 15 Crossover reverse fly

Challenge of the Week: 2000m row.

*Post score to whiteboard

WOD - 1/23/18

Tuesday

Skill: Back squat

WOD: "CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Score = sum of the best of 3 attempts of the back squat, press, and deadlift

Post Workout:  3 Rounds

  • 15 Hollow rocks

  • 10 MB Knee tucks

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: 2000m row.

*Post score to whiteboard

WOD - 1/22/18

Monday

Skill: Strict pull-ups

WOD: Part A: Overhead squat 2-2-2-2

Part B: 3 Rounds max reps in 3 min.
6 strict pull-ups

10 cal. row

*rest 1 min. between rounds

Post Workout: 3 Rounds

  • 15 supermans

  • 30-60 sec. reverse plank

Challenge of the Week: 2000m row.

*Post score to whiteboard