WOD - 1/20/18

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 - 1/19/18

Friday

 

Skill: Sumo deadlift high pull

WOD: 5 rounds
Run 400 meters
20 Burpees
15 SDHP

Post Workout:  Mobility

  • 8 Strict T2B x3

  • 8 Crossover snow angel x3

  • 8 weighted step-ups x3

Challenge of the Week: Max plank.

*Post score to whiteboard

ANNOUNCEMENT: JOIN US AT 9:30AM TOMORROW FOR MOBILITY AND 10:00AM FOR A SWIM WOD!! (No regular Open Gym)

WOD - 1/18/18

Thursday

 

Skill: Hang Snatch

WOD: Part A: Hang Snatch 1-1-1-1-1-1-1

Part B: Push Jerk 3-3-3

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: Max plank.

*Post score to whiteboard

WOD - 1/17/18

Wednesday

ANNOUNCEMENT: NO 5:30AM CLASS-STAY SAFE AND WARM! PLEASE CHECK SOCIAL MEDIA OR CALL THE LRRC TO CHECK THE STATUS EVENING CLASS. 

Skill: Pistols

WOD: For time

21 L-pull-ups
20 alt. pistols
18 L-pull-ups
16 alt. pistols
15 L-pull-ups
12 alt. pistols
12 L-pull-ups
8 alt. pistols

Post Workout: 3 Rounds

  • 20 (each way) lateral band walks

  • 6 bent row

  • 15 Crossover row

Challenge of the Week: Max plank.

*Post score to whiteboard

WOD - 1/16/18

Tuesday

 

Skill: Double Unders

WOD: Part A: Bench Press 3-3-3-2-2

Part B: 3 rounds
8 Deadlift
50 DUs

Post Workout:  3 Rounds

  • 25 Hollow rocks

  • 10 MB hamstring curls

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Max plank.

*Post score to whiteboard

WOD - 1/13/18

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 - 1/12/18

Friday

Skill: Push-ups

WOD: Part A: Back Squat 5-5-5

Part B: 3 Rounds

12 Ring rows

24 Squats

12 Push-ups

Post Workout: 3 rounds

  • Single leg deadlift x8/leg (with barbell)

  • Crossover T/W/Y x8

  • Barbell bicep curls x10

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

WOD - 1/11/18

Thursday

Skill: Thruster

WOD: "Holbrook"

Ten rounds, each for time of:
5 Thruster (115/80)
10 Pull-ups
100 meter Sprint
Rest 1 minute

*Score: fastest and slowest times

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: Bring a friend to class!

*Post score to whiteboard

WOD - 1/10/18

Wednesday

Skill: Clean

WOD: Part A: Clean 3-3-3-3-3-3-3

Part B: Snatch 2-2-2-2

 

Post Workout:  3 rounds

  • 20 (each way) lateral band walks

  • 8 sumo deadlift high pull

  • 15 Crossover bear hug

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

WOD - 1/9/18

Tuesday

Skill: Rope climb

WOD: For time
50 Box jump (24/20)
5 Rope climb
50 Kettlebell swing (53/35)
50 sit-ups
50 shoulder-to-overhead
800m row
50 Supermans

Post Workout:  3 Rounds

  • 8 barbell bent row

  • 10 good mornings

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

WOD - 1/8/18

Monday

 

Skill: Deadlift

WOD: For time
21 Deadlift
400 meter Run
18 Deadlift
400 meter Run
15 Deadlift
400 meter Run
12 Deadlift
400 meter Run

Post Workout: 3 rounds

  • 60 sec. Hollow hold

  • 8 floor presses

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

WOD - 1/6/18

Saturday

ANNOUNCEMENT: 9:00AM Performance Nutrition Program Pre-Assessments at Razorback CrossFit

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!

 

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 1/5/18

Friday

Skill: Thruster

WOD: 20 min. AMRAP

10 burpee pull-ups

20 Thrusters (75/55)

10 cal. Bike

60 DUs

Post Workout: 3 rounds

  • Bulgarian split squat x 6/leg

  • Crossover snow angel x10

  • Banded bicep curls x 10

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

 

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 1/4/18

Thursday

Skill: Snatch

WOD: Part A: Snatch 3-3-2-2-1-1

Part B: 6 min. AMRAP

20 lateral jumps over-the-bar

3 snatch

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: Bring a friend to class!

*Post score to whiteboard

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 1/3/18

Wednesday

Skill: Deadlift

WOD: Part A: Deadlift 5-5-5

Part B: 2 Rounds

12 SDHP

800m Row

6 Push jerks

Post Workout:  3 rounds

  • 15 (each way) lateral band walks

  • 5 Snatch deadlift

  • 15 Crossover bear hug

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 1/2/18

Tuesday

 

Skill: Hang power clean

WOD: 21-15-9

Hang power cleans

Weighted step-ups

V-ups

Post Workout:  3 Rounds

  • 10 single arm bent row

  • 10 barbell roll-outs

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

 

WOD - 1/1/18

Monday

Announcement: 9AM class at Razorback CrossFit only

Skill: KB swings

WOD: Partner WOD

1600m Run

50 KB Swings (62/44)

1200m Run

40 KB Swings

800m Run

30 KB Swings

400m Run

20 KB Swings

200m Run

10 KB Swings

*Only one partner works at a time.

Post Workout: 3 rounds

  • 60 sec. Hollow hold

  • 8 floor presses

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 12/30/17

Saturday

Jan. 1st: 9AM class at Razorback CrossFit only

Jan. 2-6th: Normal Schedule

 

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!

 

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contactus.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

WOD - 12/29/17

Friday

Skill: Row

WOD: For time

2 mile bike

1.5 mile run

1 mile row

Post Workout: 3 rounds

  • KB single leg deadlift x 8/leg

  • Crossover victory x12

  • Banded bicep curls x 10

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

Holiday Schedule:

Dec. 27-30th: Normal Schedule

Jan. 1st: 9AM class at Razorback CrossFit only

Jan. 2-6th: Normal Schedule

 

Performance Nutrition Program

Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!  
For more information, check out the flyer
To register (by Wednesday, January 3rd), and if you have any questions, please contactus.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better