WOD

Announcements *Thanksgiving Schedule* Wednesday 23rd- normal schedule Thanksgiving – 9:00am Only Friday- 8:00am, 9:00am, 10:00am Saturday- normal schedule CrossFit Trivium – CrossFit Warm-up (No Measure) Teams of 2 2 Rounds Athlete 1: Air Runner or Echo Bike Athlete 2: 5 Push-ups 10 Air Squats 10 Alternating Reverse Lunges Front Squat (Every 2:00 x 3 5 Reps @ 70-75%) Back Rack Reverse Lunges (3 x 12 (total) alternating reps Rest 1:30 between sets) Goal is heavier than last week. Metcon (Time) GPP For Time: 25/18 Calorie Echo 20 DB Box Step Overs (50s/35s) (20″ for all) 30 Toes to Ring 20 DB Box Step Overs (50s/35s) 5 Wall Walks COMP For Time: 30/24 Calorie Echo 20 DB Box Step Overs (50s/35s) (24″/20″) 12 Ring Muscle Ups 20 DB Box Step Overs (50s/35s) 100′ Handstand WalkCoaches Run heats of 6 Athletes. Have a new wave start Every 3:00 to allow time for all athletes...
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Announcements *Thanksgiving Schedule* Wednesday 23rd- normal schedule Thanksgiving – 9:00am Only Friday- 8:00am, 9:00am, 10:00am Saturday- normal schedule CrossFit Trivium – CrossFit Warm-up (No Measure) EMOM x 8 (:40 at each station) Min 1: Inchworms Min 2: C2 Bike Min 3: Row Min 4: Dead Hang from Pull-up Bar Gymnastics Conditioning (No Measure) 10 AMRAP for Quality Handstand Push-up Eccentrics *goal is 10-20 repsKick-up upside down, lower the head to the ground as slowly as possible, then kick down.  (no pressing) -add an abmat if needed or deficit if possible. Metcon (6 Rounds for distance) 2 Rounds 3:00 Row @ 5k Pace rest 2:00 3:00 Ski @ 5k Pace rest 2:00 3:00 C2 Bike @ 10k Pace rest 2:00During each rest period: 8 Push-ups + 8 Sit-ups in the first minute. Our main priority is maintain pacing. If our paces start to slow, modify the reps during active recovery to allow adequate...
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CrossFit Trivium – CrossFit Warm-up (No Measure) 25′ Walking Low Lunge w/Twist 25′ Inchworm w/ Push-up 200m Run -then- 9 Calorie Ski 6 Toes to Bar 3 Sandbag to Shoulder Metcon (AMRAP – Reps) GPP Teams of 2 6 x AMRAP 4 30 Toes to Bar 30/25 Calorie Ski 15 Sandbag to Shoulder (150/100) Max Rep Burpee Pull-up -Rest 1:00 between sets- COMP Teams of 2 6 x AMRAP 4 40 Toes to Bar 30/25 Calorie Ski 20 Sandbag to Shoulder (150/100) Max Rep Bar Muscle Up -Rest 1:00 between sets- 1 Athlete Working at a TimeSub Sandbag to Shoulder w/ Double DB Cleans if needed
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CrossFit Trivium – CrossFit Warm-up (No Measure) Warm-up 2 Rounds of Cindy -then- 2 Sets 5 Empty Barbell Front Squats 5 Calorie Echo Bike 10 Double Unders Front Squat (5-3-1-5-3-1-5-3-1) 5 @ 75% rest 1:30 3 @ 80% rest 1:00 1 @ 85% rest 1:00 Back Rack Reverse Lunges (2 Sets 20 Alternating Reps (10 each leg) rest 1:30 between sets) This is should be light with good form. We should not see the torso dump forward. Drive through the lead leg and use your glutes to bring your hips and knees back into alignment. Metcon (Time) GPP For Time: 120 Double Unders 100 Push-ups 80 Air Squats 60 Wallball (20/14) (11’/10′) 40/30 Calorie C2 Bike *partitioned anyway you want* COMP For Time: 120 Double Unders 100 Push-ups 80 Air Squats 60 Double DB Thrusters (50/35) 40/30 Calorie C2 Bike *unpartitioned*
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CrossFit Trivium – CrossFit Warm-up (No Measure) 4:00-5:00 Foam Roll -then- 4:00-5:00 Calf/Quad Mobility -then- EMOM x 6 Min 1: C2 Bike for Distance Min 2: Row for Distance Min 3: 20 second Wall-Sit + 5 V-ups Metcon (Part A) (4 Rounds for calories) Every 2:00 x 8 Odd- 1:30 Max Calorie C2 Bike Even- 1:00 Wall Sit (16:00 total time) -rest 4:00 before starting Part BOur goal is to aim for 130-160% of our 20:00 AMRAP effort. Bigger classes can start at either Part A or Part B Metcon (Part B) (AMRAP – Reps) Every 2:00 x 8 Odd- 1:30 Max Calorie Row Even- 1:00 Max Rep V-UpScore is total combined reps
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