WOD - 6/23/18

Saturday

Free Mobility Class at 8:30 a.m.

Join us on Saturdays at 8:30 a.m. for a free mobility class before Open Gym!

 

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 - 6/22/18

Friday

Skill: Pull-ups

WOD: For time

40 pull-ups

10 burpees

30 pull-ups

20 burpees

20 pull-ups

30 burpees

10 pull-ups

40 burpees

Post Workout:  Mobility!!!

  • Good mornings 3x10

  • Band pull-aparts 3x15

  • Kipping swing (hollow-arch drill) 3x8

Challenge of the Week: Max calorie row in 2 minutes.

*Post score to whiteboard

WOD - 6/21/18

Thursday

Skill: Hang power snatch

WOD: For time

10 Hang power snatch

20 cal. Row

50 DUs

20 Hang power snatch

50 DUs

20 cal. Row

10 Hang power snatch

Post Workout:  Thoracic mobility + stretch

Challenge of the Week: Max calorie row in 2 minutes.

*Post score to whiteboard

WOD - 6/20/18

Wednesday

Skill: Push press

WOD: Part A: Push press 70% x3, 80% x3, 90% x3+

Part B: 21-15-9

Deadlift

Box jumps

Post Workout: 3 Rounds

  • 3 Eccentric pull-up (Begin by jumping up to get your chin above the bar; use a box if needed. Slowly lower down to a fully extended shoulder and elbow, counting to 6.)

  • 10 barbell bicep curls

  • 15 Crossover row

Challenge of the Week: Max calorie row in 2 minutes.

*Post score to whiteboard

WOD - 6/19/18

Tuesday

Skill: Power Clean

WOD: Part A: Back Squat 70% x3, 80% x3, 90% x3+

Part B: Power clean 1-1-1-1-1-1-1

Post Workout:  3 Rounds

  • 5 back bridges

  • 60 sec. Seated butterfly stretch

  • 25m farmer carry (heavier than last week)

Challenge of the Week: Max calorie row in 2 minutes.

*Post score to whiteboard

WOD - 6/18/18

Monday

Skill: Ring dips

WOD: “Wilmot” 6 Rounds-WITH A PARTNER

50 Squats

25 Ring dips

*Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Post Workout: 3 Rounds

Challenge of the Week: Max calorie row in 2 minutes.

*Post score to whiteboard

WOD - 6/16/18

Saturday

Free Mobility Class at 8:30 a.m.

Join us on Saturdays at 8:30 a.m. for a free mobility class before Open Gym!

 

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!

June Member Spotlight

Photos by Dustin Nevill

We are so proud of all of our athletes and the commitment they make to their goals and their health everyday at Razorback CrossFit. Their determination and hard work is displayed when they become healthier, stronger, quicker, and improve their overall fitness.  This incredible group of athletes is devoted to helping each other and themselves become better everyday.  We feel extremely privileged to have the opportunity to work with so many like-minded, hardworking athletes to achieve their goals.

For our June installment of our Member Spotlight, we introduce Kathleen Hartnedy. Kathleen started CrossFit in January of this year because it looked like a new challenge and she really wanted to get some upper body strength.

Do you remember what your first CrossFit workout was?

"Annie! I thought I was going to die and the next day I didn’t go to CrossFit because of soreness and learned the lesson that you need to go to keep your muscles loose because I was even more sore the day after that from not doing anything!"

What do you like most about CrossFit?

"I love everything thing about it! I love the different workouts each day. I love how helpful, motivating and knowledgeable all the coaches are. I love all the other CrossFitters. They are so encouraging and fun to workout with!"

What is your favorite exercise or workout?

"I really like everything we do. The exercises that involve my lower body are great because that’s where I have strength. The exercises that involve my upper body (where I have not much strength) are also fun because I know I’m getting stronger!"

What changes have you noticed since you’ve started CrossFit?

"I have more energy and more endurance in other activities. I also eat much healthier because I’ve noticed when I do I have a much better workout."

What goals have you accomplished and what are your next goals you are working towards?

"I am starting to get some definition in my abdominals and arms! I never dreamed I’d see those! Right now, just building my strength up especially in my upper body."

How has CrossFit helped you in your everyday life?

"Again, I have so much more energy. I feel like I’m a happier person because CrossFit is helping me to feel so good about myself and what I can actually do."

What advice would you give to someone new to CrossFit, or someone who is thinking about joining?

"Come give it a try! The energy, encouragement, and enthusiasm from everyone will amaze you and you’ll want to keep coming back!"

WOD - 6/15/18

Friday

Skill: Box jumps

WOD: 20 min. AMRAP

10 cal. bike

15 burpees

20 box jumps (24/20)

Post Workout:  Mobility!!!

  • Barbell bent row 3x10

  • Band tricep ext. 3x15

  • Max L-hang x3 sets

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

*Post score to whiteboard

WOD - 6/13/18

Wednesday

Skill: Push press

WOD: Part A: Push press 65% x5, 75% x5, 85% x5+ (Add 10 lbs. to your last 1RM and base % off of 90% of this “new” estimated 1RM)

Part B: Thruster 2-2-2-2-2-2-2

Post Workout: 3 Rounds

  • Max chin over-the-bar hang from a pull-up bar (in a hollow position)

  • 10 barbell bicep curls

  • 15 Crossover row

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

*Post score to whiteboard

WOD - 6/12/18

Tuesday

Skill: Pull-ups

WOD: Part A: Back Squat 65% x5, 75% x5, 85% x5+ (Add 10 lbs. to your last 1RM and base % off of 90% of this “new” estimated 1RM)

Part B: Weighted Pull-ups 2-2-2-2-2-2-2

Post Workout:  3 Rounds

  • 10 GHD back extension

  • 60 sec. Seated straddle stretch

  • 25m farmer carry (heavier than last week)

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

*Post score to whiteboard

WOD - 6/9/18

Saturday

Free Mobility Class at 8:30 a.m.

Join us on Saturdays at 8:30 a.m. for a free mobility class before Open Gym!

 

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 - 6/8/18

Friday

Skill: Pull-ups

WOD: 20 min. AMRAP

400m Run

10 Pull-ups

Post Workout:  Mobility!!!

  • Bent reverse fly 3x10 (with KBs or DBs)

  • Band pull-aparts 3x20

  • Max L-sit x3 sets

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

*Post score to whiteboard

WOD - 6/6/18

Wednesday

Skill: Push press

WOD: Part A: Push press 40% x5, 50% x5, 60% x5 (% based off of 90% of 1RM)

Part B: 5 min. AMRAP of burpee box jumps

Post Workout: 3 Rounds

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

*Post score to whiteboard

WOD - 6/5/18

Tuesday

Skill: Snatch

WOD: Part A: Back Squat 40% x5, 50% x5, 60% x5 (% based off of 90% of 1RM)

Part B: 5 min. EMOM: 1 snatch pull + 1 hang snatch + 1 snatch

Post Workout:  3 Rounds

  • 5 back bends

  • 60 sec. Pigeon stretch (per side)

  • 25m farmer carry (heavy)

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

*Post score to whiteboard

WOD - 6/4/18

Monday

Skill: Overhead squat

WOD: 5 Rounds

5 Overhead Squats

10 T2B

15 Hang cleans

40 DUs

Post Workout: 3 Rounds

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

*Post score to whiteboard