WOD - 11/22/17

Wednesday

Thanksgiving week schedule: Monday-Wednesday: Normal Schedule

Thursday: No Classes
Friday: 9:00 a.m. WOD Only
Saturday: Normal Schedule

Skill: Pistols

WOD: Part A: Bench press 3-3-3-3-3-3

Part B: 3 Rounds

20 Supine ring rows

20 Alternating pistols

*4 wall walks after each round

Post Workout:  3 rounds

Challenge of the Week: Fastest 30 cal. row.

*Post score to whiteboard

 

WOD - 11/21/17

Tuesday

Thanksgiving week schedule: Monday-Wednesday: Normal Schedule

Thursday: No Classes
Friday: 9:00 a.m. WOD Only
Saturday: Normal Schedule

Skill: Power clean

WOD: 15 min. AMRAP

6 Power cleans

12 Push-ups

15 Box jumps (24/20)

Post Workout:  3 Rounds

  • 8 barbell bicep curls

  • 15 MB knee tucks

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Fastest 30 cal. row.

*Post score to whiteboard

 

WOD - 11/20/17

Monday

Thanksgiving week schedule:

Monday-Wednesday: Normal Schedule

Thursday: No Classes
Friday: 9:00 a.m. WOD Only
Saturday: Normal Schedule

Skill: Front squat

WOD: Part A: Front Squat 5-5-3-3-2-2

Part B: For Time

100 wallballs (20/14)

*5 burpees every minute on the minute.

Post Workout: 3 rounds

  • 60 sec. hollow hold

  • 8 stiff leg deadlift

  • 6 single arm bent row

Challenge of the Week: Fastest 30 cal. row.

*Post score to whiteboard

 

ANNOUNCEMENT: NEW APPAREL PRE-ORDER!!

Christmas is right around the corner and we have the perfect gifts!! Apparel pre-order is ready for you! Please send your order to Anna by Monday.

$20 for tanks and tees (men's and women's) and $28 for the hoodie

Let us know if you have any questions!

WOD - 11/18/17

Saturday

ANNOUNCEMENT: ROWING CLINIC AT 9:30AM!

Free Mobility Class at 9:00 a.m.

Join us on Saturdays at 9:00 a.m. for a free mobility class before Open Gym!

 

Rowing Clinic

Join us today at 9:30 a.m. at Razorback CrossFit for our Rowing Clinic! All fitness levels are invited to learn proper rowing technique to maximize workouts and strategies for rowing different distances.

$10 for non-CrossFit members (No cost for Razorback CrossFit and CrossFit Foxcroft members)

Spots are limited-register by emailing Anna (afrostbriley@gmail.com)!

ANNOUNCEMENT: NEW APPAREL PRE-ORDER!!

Christmas is right around the corner and we have the perfect gifts!! Apparel pre-order is ready for you! Please send your order to Anna by Saturday, November 18.

$20 for tanks and tees (men's and women's) and $28 for the hoodie

Let us know if you have any questions!

WOD - 11/17/17

Friday

Skill: Pull-up

WOD: “Barbara” 5 rounds

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*Rest 3 min. between rounds

Post Workout: 3 rounds

  • Turkish get-up x4/side

  • Crossover row x15

  • Kettlebell single arm bicep curls x 8/arm

Challenge of the Week: Heaviest 50m farmer carry.

*Post score to whiteboard

Announcement: Rowing Clinic Tomorrow

Join us on Saturday, November 18th at 9:30 a.m. at Razorback CrossFit for our Rowing Clinic! All fitness levels are invited to learn proper rowing technique to maximize workouts and strategies for rowing different distances.

$10 for non-CrossFit members (No cost for Razorback CrossFit and CrossFit Foxcroft members)

Spots are limited-register by emailing Anna (afrostbriley@gmail.com)!

 

WOD - 11/16/17

Thursday

Skill: Back Squat

WOD: Part A: Back Squat 5-5-3-3-2-2

Part B: 8 min. AMRAP

20 DUs

10 Reverse lunges (bar in back rack) (95/65)

5 Strict press

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: Heaviest 50m farmer carry.

*Post score to whiteboard

ANNOUNCEMENT: NEW APPAREL PRE-ORDER!!

Christmas is right around the corner and we have the perfect gifts!! Apparel pre-order is ready for you! Please send your order to Anna by Saturday, November 18.

$20 for tanks and tees (men's and women's) and $28 for the hoodie

Let us know if you have any questions!

Apparel.1.PNG

WOD - 11/15/17

Wednesday

Skill: Rope climb

WOD: 20-15-10-5

Burpee

Russian KB Swing (70/53)

*2 Rope climbs after each round

Post Workout:  3 rounds

Challenge of the Week: Heaviest 50m farmer carry.

*Post score to whiteboard

Announcement: Rowing Clinic Tomorrow

Join us on Saturday, November 18th at 9:30 a.m. at Razorback CrossFit for our Rowing Clinic! All fitness levels are invited to learn proper rowing technique to maximize workouts and strategies for rowing different distances.

$10 for non-CrossFit members (No cost for Razorback CrossFit and CrossFit Foxcroft members)

Spots are limited-register by emailing Anna (afrostbriley@gmail.com)!

 

WOD - 11/14/17

Tuesday

Skill: Snatch Balance

WOD: Part A: Power snatch 3-3-3-3-3

Part B: Snatch balance 2-2-2-2

Post Workout:  3 Rounds

  • 6 Bat wings @ 1515 tempo (4 seconds at the bottom with arms extended and hold 4 seconds at the top while squeezing shoulder blades together)

  • 15 MB tuck-ups

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Heaviest 50m farmer carry.

*Post score to whiteboard

ANNOUNCEMENT: NEW APPAREL PRE-ORDER!!

Christmas is right around the corner and we have the perfect gifts!! Apparel pre-order is ready for you! Please send your order to Anna by Saturday, November 18.

$20 for tanks and tees (men's and women's) and $28 for the hoodie

Let us know if you have any questions!

 

Apparel.1.PNG

WOD - 11/13/17

Monday

Skill: Rowing

WOD: For Time

5k (3.1 miles) Run OR Row

Post Workout: 3 rounds

  • 60 sec. hollow rocks

  • 8 per/leg bulgarian split squats

  • 6 KB strict press

Challenge of the Week: Heaviest 50m farmer carry.

*Post score to whiteboard

Announcement: Rowing Clinic this Saturday

Join us on Saturday, November 18th at 9:30 a.m. at Razorback CrossFit for our Rowing Clinic! All fitness levels are invited to learn proper rowing technique to maximize workouts and strategies for rowing different distances.

$10 for non-CrossFit members (No cost for Razorback CrossFit and CrossFit Foxcroft members)

Spots are limited-register by emailing Anna (afrostbriley@gmail.com)!

 

WOD - 11/11/17

Saturday

 

Happy Veteran’s Day!

Join us as we honor all veterans today with a Hero WOD during Open Gym!

Free Mobility Class at 9:00 a.m.

Join us on Saturdays at 9:00 a.m. for a free mobility class before Open Gym!

 

Free Open Gym 9:30 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 - 11/10/17

Friday

 

Skill: T2B

WOD: 5 rounds

10 Back squat

8 T2B

15 Box jumps (24/20)

*Back squat weight should come from the floor.

Post Workout: 3 rounds

  • Turkish get-up x4/side

  • Crossover row x15

  • Kettlebell single arm bicep curls x 8/arm

Challenge of the Week: Heaviest weighted plank.

*Post score to whiteboard

WOD - 11/9/17

Thursday

 

Skill: HSPU

WOD: 25 min. AMRAP Partners

800m run

10 Pull-ups

20 wallballs (20/14)

10 HSPU

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: Heaviest weighted plank.

*Post score to whiteboard

WOD - 11/8/17

Wednesday

 

Skill: Deadlift

WOD: Part A: Deadlift 2-2-2-2-2

Part B: 7 min. AMRAP

3 Deadlift

6 Ring dips

9 Burpees

Post Workout:  3 rounds

Challenge of the Week: Heaviest weighted plank.

*Post score to whiteboard

WOD - 11/7/17

Tuesday

 

Skill: KB Snatch

WOD: For Time

100 DUs

30/20 cal. Bike

50 KB snatch (44/26)

30/20 cal. Bike

100 DUs

Post Workout:  3 Rounds

  • 8 barbell high rows

  • 15 MB V-ups

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Heaviest weighted plank.

*Post score to whiteboard

WOD - 11/6/17

Monday

 

Skill: Clean

WOD: Part A: Strict press 5-5-5-5

Part B: Clean 2-2-2-2-2

Post Workout: 3 rounds

  • 45 sec. hollow hold

  • 12 weighted step ups

  • 5 Snatch Deadlift

Challenge of the Week: Heaviest weighted plank.

*Post score to whiteboard

WOD - 11/3/17

Friday

Skill: DUs

WOD: 5 rounds

20 DUs

100m run

10 burpees

Alternate Swim WOD: 30 min. EMOM, Odd: 25m sprint, Even: rest

Post Workout: 3 rounds

  • Single arm kb push press x6/arm

  • Crossover 90/90 x10-12

  • Band bicep curls x 10

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

ANNOUNCEMENT: WE WILL HAVE MOBILITY CLASS AT 9:30 A.M. TOMORROW AND A SWIM WOD AT 10:00 A.M. (this will be in place of regular Open Gym). 

WOD - 11/2/17

Thursday

Skill: Thruster

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

Part B: 15-12-9-6-3

Pull-ups

Thrrusters

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 - 11/1/17

Wednesday

Skill: Hang power snatch

WOD: 12 min. AMRAP

2, 4, 6, 8, 10, 12…

Hang power snatch

Box jumps (30/24)

Post Workout:  3 rounds

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard

WOD - 10/31/17

Tuesday

Skill: Jerk

WOD: 5 Rounds

10 Shoulder-to-overhead

31 Lunges

17 V-ups

Post Workout:  3 Rounds

  • 8 barbell bent rows

  • 15 MB pike ups

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Bring a friend to class!

*Post score to whiteboard