WOD - 10/21/17

Saturday

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 - 10/20/17

Friday

Skill: Power clean

WOD: 3 rounds

20 power cleans (95/65)

20 front squats

20 push press

Alternate Swim WOD: 15 min. Max distance swim

Post Workout:

  • Single leg box jump 3x6/leg

  • Crossover 90/90 3x10-12

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

*Post score to whiteboard

 

WOD - 10/19/17

Thursday

Skill: Rowing

WOD: Partners: 3 Rounds

100 cal. Bike

*Switch partners every 30 sec. with a 5 minute rest between rounds.

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: Spend an additional 15 min. on mobility.

*Post score to whiteboard

 

WOD - 10/18/17

Wednesday

 

Skill: DUs

WOD: Part A: 3 min. max DUs

Part B: Partners 12 min. AMRAP

Partner A: max rep back squat (95/65)

Partner B: single arm overhead hold (53/35)

*Partners will switch as soon as the KB is lowered below the head, or when the partner doing back squats needs to switch. Score: total back squats

Post Workout:  3 rounds

  • 8 ring push-ups

  • 8 scapular pull-ups

  • 8 Crossover snow angel

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

*Post score to whiteboard

WOD - 10/17/17

Tuesday

Skill: Pull-ups

WOD: Part A: Bench press 5-5-5-5-5

Part B: 8 min. AMRAP

5 pull-ups

10 push-ups

15 walking lunges

Post Workout:  3 Rounds

  • 20 single leg hip bridges

  • 15 MB sit-ups

  • 60 sec. Shoulder stretch in bands

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

*Post score to whiteboard

 

WOD - 10/16/17

Monday

Skill: Hang power snatch

WOD: 10 min. AMRAP

3 Hang power snatch

15 Wallballs (20/14)

Post Workout: 3 rounds

  • 30 sec. Side plank

  • Max L-hang

  • 8 GHD hip extension

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

*Post score to whiteboard

 

WOD - 10/13/17

Friday

ANNOUNCEMENT: No classes tomorrow! Join us at BoBrook Farms Pumpkin Patch at 9:30 a.m.!

Skill: Power Snatch

WOD: For Time

50 cal. Row

40 wallballs (20/14)

30 Russian KB swings (70/53)

20 Burpee box jumps (24/20)

10 Power snatch (105/75)

20 Burpee box jumps

30 Russian KB swings

40 wallballs

50 cal. Row

Alternate Swim WOD: 15 min. Max distance swim

Post Workout:

  • Bulgarian split squat 3x8

  • Crossover Victory 3x8-10

Challenge of the Week: Max V-ups in 2 min.

*Post score to whiteboard

 

WOD - 10/12/17

Thursday

Skill: Pistols

WOD: 4 Rounds

400m Run

10 Pull-ups

10 Alt. pistols

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 V-ups in 2 min.

*Post score to whiteboard

 

WOD - 10/11/17

Wednesday

Skill: Deadlift

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

Part B: 10 Rounds with a Partner

250m row

10 burpees

*Partners work at the same time, so one partner is always on the rower.

Post Workout:  3 rounds

  • 8 ring push-ups

  • 8 scapular pull-ups

  • 8 Crossover snow angel

Challenge of the Week: Max V-ups in 2 min.

*Post score to whiteboard

 

WOD - 10/10/17

Tuesday

Skill: T2B

WOD: 3 rounds

90 DUs

30 T2B

30 KB SDHP (53/35)

Post Workout:  3 Rounds

  • 15 hip bridges

  • 12 MB Pike ups

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Max V-ups in 2 min.

*Post score to whiteboard

 

WOD - 10/9/17

Monday

Skill: Power clean & jerk

WOD: Part A:  Front squat 4-4-4-4

Part B: Power clean and jerk 3-3-3-3

Post Workout:

  • Reverse plank 3x30 sec.

  • Ring dip hold (arms should be fully extended) 3x max

  • Hollow hold 3x30-60 sec.

Challenge of the Week: Max V-ups in 2 min.

*Post score to whiteboard

 

WOD - 10/7/17

Saturday

ANNOUNCEMENT: MOBILITY IS AT 9:30 A.M. AND OPEN GYM WILL BE AT 10:00 A.M. TODAY.

**WE ARE SWIMMING AT OPEN GYM-BRING YOUR SUIT AND GOGGLES!!

STRONGMAN WORKSHOP TODAY at 11:00 a.m.!!! Register by emailing Anna (afrostbriley@gmail.com).

 

WOD - 10/6/17

Friday

Skill: Snatch

WOD: Part A: Snatch 2-2-2-2-2

Part B: 7 min. AMRAP

12 KB swings (53/35)

4 HSPU

24 DUs

Alternate Swim WOD: 16 min. EMOM: Odd: 50m swim sprint, Even: rest

Post Workout:

  • Single leg deadlift 3x8

  • Crossover reverse fly 3x10-12

Challenge of the Week: Max strict pull-ups.

*Post score to whiteboard

ANNOUNCEMENT: Mobility will be at 9:30 a.m. and Open gym will be at 10:00 a.m. WE WILL BE SWIMMING AT OPEN GYM-BRING YOUR SUIT AND GOGGLES!

STRONGMAN WORKSHOP AT 11:00 A.M. on SATURDAY!!! Register by emailing Anna (afrostbriley@gmail.com)

October Member Spotlight

Video by Dustin Nevill

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

For our October Member Spotlight, we introduce Dick Patterson. Dick is 72 years young and joined Razorback CrossFit at the beginning of June while searching for exactly what he wants to reach for. He is the epitome of what we do at Razorback CrossFit. Great things can happen when we strive to make people better by helping them believe in themselves, and by surrounding them with other people who believe. 

WOD - 10/5/17

Thursday

Skill: Wallballs

WOD: 6 Rounds

400m Run

10 Wallballs (20/14)

10 T2B

Post Workout:  Thoracic mobility + stretch hips and shoulders (Reach, Roll, Lift – lay in a prone position face down, make a fist and place thumb on forehead, with opposite arm reach and pull arm overhead out of retraction crawling with fingertips, when you can’t go any farther turn thumb up and lift arm for 1 sec., rinse and repeat on both arms.)

Challenge of the Week: Max strict pull-ups.

*Post score to whiteboard

ANNOUNCEMENT: Strongman Workshop on Saturday at 11:00 a.m. Register by emailing Anna (afrostbriley@gmail.com).

WOD - 10/4/17

Wednesday

Skill: Clean

WOD: 21-15-9

Cleans

Burpees over-the-bar

Post Workout:  3 rounds

  • 15 Band pull-aparts

  • 8 scapular push-ups

  • 8 Crossover snow angel

Challenge of the Week: Max strict pull-ups.

*Post score to whiteboard

WOD - 10/3/17

Tuesday

Skill: Pull-ups

WOD: 20 min. AMRAP

8 Pull-ups

16 Sit-ups

24 Walking lunges

Post Workout:  3 Rounds

  • 15 hollow rocks

  • 12 MB hamstring curls

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Max strict pull-ups.

*Post score to whiteboard

WOD - 10/2/17

Monday

Skill: Deadlift

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:

  • Reach, Roll, Lift – lay in a prone position face down, make a fist and place thumb on forehead, with opposite arm reach and pull arm overhead out of retraction crawling with fingertips, when you can’t go any farther turn thumb up and lift arm for 1 sec., rinse and repeat on both arms.

  • Plank 3x60 sec.

Challenge of the Week: Max strict pull-ups.

*Post score to whiteboard

WOD - 9/30/17

Saturday

 

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!