WOD 8/13/18

Monday 8/13

Strength:

Clean complex- without setting the bar down, complete the following 3 movements- power clean, hang squat clean, front squat. Work up to a heavy weight in 8 sets, by adding weight and completing the complex every 2 minutes.

Wod:

10 Minute EMOM

Odd minutes-30 second max effort on the Assault Bike

Even minutes- 6 hang power cleans @ 50% of 1RM

Post Wod:

3 rounds-

  • 12 Barbell Ab Rollouts

  • 20 Supermans

  • 30 second hollow hold

 

WOD 8/11/18

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 at 9:00 a,m, - 

Join us 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 Open Gym to practice skills you need extra help with, get an extra workout in, or just hang out with some friends. See you Saturday!

 

August Member Spotlight

Photos by Dustin Nevill

At CrossFit Foxcroft and Razorback CrossFit, we are extremely proud of the commitment that our athletes make everyday to reach their goals and improve their health.  Each of our athletes work so hard and it shows as they get healthier, stronger, quicker, and develop their overall fitness.  Our community is a remarkable group of athletes that are committed to not only improving themselves, but also to helping each other become the best versions of themselves.  We take great pleasure in the opportunity that we are given to work with so many like-minded, hardworking athletes to achieve their goals.

For our August installment of our Member Spotlight, we introduce Chris Raper. Chris started in July of last year, after a friend asked him if he wanted to try it out with him. He did not know what it was or what to expect.

 

Do you remember what your first CrossFit workout was?

"I think it was overhead squats.  Don’t remember what the WOD was, but I do remember there were pull ups involved. After it was over, I am pretty sure I never wanted to do another pull-up..ever!! That did not last very long."
 

What do you like most about CrossFit?

"Amy is awesome.  She really pushes you just hard enough and is very focused on making sure you push yourself, but don’t get hurt.  Everyone is at a different level, but it really does not feel like it.  The group is very supportive and a great group."
 

What is your favorite exercise or workout? 

"Deadlift..ha ha – totally kidding.  My favorite is probably back squat because it helps me strengthen by back, which has always been a weak spot for me."
 

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

"I have never stayed with an exercise program for more than 3 months in probably 20 years.  I have started feeling better, stronger, and have much more energy than I have had in a long time."
 

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

"The simple goal of sticking with a program has been huge. I wanted to workout 3 days a week and I have met that goal most weeks.  My next goal is to dunk a basketball, which I have not done since my senior year in high school.  That might be a pipe dream, but Amy says I can get there, so I will keep that goal out there. I mostly want to just stick with it and stay committed."                                                       

How has CrossFit helped you in your everyday life?

"Before CrossFit, I was pretty much out of shape, I now have more energy and just plainly feel better. That feeling has direct positive impacts to all aspects of life. Playing with my 6 year old is a lot easier now."
 

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

"It’s never too late to start.  We have a very diverse group at all levels and really motivate each other.  It’s a great way to get or stay fit and have fun at the same time. Give it a try and stick with it for two weeks before you decide.  Like anything new, it's tough at first, but we have all been there. "

WOD 8/3/18

Friday

Skill:

Power Cleans

Take 20 minutes to work up to a heavy 3 reps

Wod:

6 min AMRAP

2-4-6-8….

Power Clean (135/95)

Burpee over Bar

Post Workout:

3 Rounds:

8 strict pullups (use band if neccessary)

8 face pulls with band

8 pushups (focus on form)

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

 

 

wod-8/1/18

Wednesday

Strength:

Front Squat 70% x 3, 80% x 3, 90% x 3+

Wod: 

12 min. AMRAP

20 wallballs

10 burpees

5 V-ups

Post Workout:  

  • Banded high pulls 3x8

  • Barbell bicep curls 3x8

  • Inverted row 3x8 (elevate feet if it’s too easy)

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

*Post score to whiteboard

 

 

WOD - 7/31/18

Tuesday

Strength: jerk

     70% x 3, 80% x 3, 90% x 3+

WOD:

9 min. EMOM

Min. 1- 200 m Row

Min 2- 16 T2B

Min. 3- 16 pushups

Post Workout:  3 Rounds

  • 12 Bulgarian split squats (weighted with KB in front rack)

  • 12 Supermans

  • 60 sec. Pigeon stretch

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

*Post score to whiteboard

 

 

 

 

WOD - 7/30/18

Monday

Skill: DUs

WOD: 4 Rounds

50 DUs

7 Deadlifts

50m Farmer carry

Post Workout:

  • Crossover Victory 3x10

  • Hollow rocks 3x25

  • Eccentric pull-up 3x4 (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.)

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



 

 

 

WOD - 7/28/18

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 - 7/27/18

Friday

Skill: Pistols

WOD: 5 Rounds for total reps

1 min. max reps pistols

1 min. max calorie bike/row

1 min. max reps box jumps (24/20)

1 min. rest

Post Workout:  Mobility!!!

  • Bulgarian split squat 3x8 per side

  • Floor presses 3x8

  • Chin over-the-bar hang 3x max

Challenge of the Week: Max calorie bike in 30 sec.

*Post score to whiteboard