WOD - 2/21/18

Wednesday

Skill: Power Clean

WOD: “Whittman” 7 Rounds
15 KB Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

*U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Post Workout: 3 Rounds

  • 10 clamshells per side

  • 40 flutter kicks

  • 8 Crossover snow angel

Challenge of the Week: Spend an additional 20 minutes on mobility.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins this Thursday and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts at 9:00 a.m. on Saturday. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

ANNOUNCEMENT: Beginning this Saturday, Mobility class will be at 8:30 a.m. and we will do the 2018 CrossFit Open workouts at 9:00 a.m.

WOD - 2/20/18

Tuesday

Skill: Running

WOD: 5k Run (3.1 miles)

Post Workout:  3 Rounds

  • 40 weighted Russian twists

  • 15-30 sec. L-sit

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Spend an additional 20 minutes on mobility.

*Post score to whiteboard

WOD - 2/19/18

Monday

Skill: MB Clean

WOD: “Ledesma” 20 min. AMRAP

5 HSPU

10 T2B

15 MB Cleans (20/14)

*Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

Post Workout: 3 Rounds

  • 10 weighted good mornings

  • 60 sec. Reverse plank

  • 8 single arm bent row

Challenge of the Week: Spend an additional 20 minutes on mobility.

*Post score to whiteboard

ANNOUNCEMENT: Beginning this Saturday, Mobility class will be at 8:30 a.m. and we will do the 2018 CrossFit Open workouts at 9:00 a.m.

WOD - 2/16/18

Friday

Skill: Push press

WOD: "Karen” For time

150 wallballs (20/14)

Post Workout:  Mobility

  • 6 kipping swings x3

  • 8 Crossover 90/90 x3

  • 6 strict T2B x3

Challenge of the Week: Fastest 500m row.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open season begins next week! Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts at 9:00 a.m. on Saturdays. EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  If you are registered for the Open, please put your scores in by Monday at 5 p.m.

WOD - 2/15/18

Thursday

Skill: Snatch balance

WOD: Part A: Snatch balance 2-2-2-2  

Part B: 5 Rounds-Every 3 min.

400m run

*rest the remainder of the 3 min.

Post Workout:  Kipping Practice!!

Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Fastest 500m row.

*Post score to whiteboard

WOD - 2/14/18

Wednesday

Skill: Burpee pull-up

WOD: For Time

100 burpee pull-ups

*Compare score to 2/9/17

Post Workout: 3 Rounds

  • 20 (each way) lateral band walks

  • 20 flutter kicks

  • 8 Crossover T/W/Y

Challenge of the Week: Fastest 500m row.

*Post score to whiteboard

WOD - 2/13/18

Tuesday

Skill: Overhead Squat

WOD: Part A: Overhead Squat 1-1-1-1-1-1-1

Part B: Front Squat 5-5-3-3-2-2

Post Workout:  3 Rounds

  • 12 barbell roll-outs

  • 15-30 sec. L-hang

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Fastest 500m row.

*Post score to whiteboard

 

WOD - 2/12/18

Monday

Skill: Thruster

WOD: For time

15 Thruster

15 Pull-ups

21 Thruster

21 Pull-ups

36 Thruster

36 Pull-ups

*Thruster weight is decreasing each round.

Post Workout: 3 Rounds

  • 5 back bends

  • 60 sec. Reverse plank

  • 8 renegade row

Challenge of the Week: Fastest 500m row.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/10/18

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!

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/9/18

Friday

Skill: Push press

WOD: "Jack" 20 minutes AMRAP
10 Push press (115/75)
10 KB Swings (53/35)
10 Box jumps (24/20)

*Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Post Workout:  Mobility

  • 30 flutter kicks x3

  • 10 Crossover T x3

  • 5 Sotts press x3

Challenge of the Week: Longest plank.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

 

WOD - 2/8/18

Thursday

Skill: Row

WOD:  14 min. EMOM

Min. 1: max distance row

Min. 2: 45 sec. plank

Score: total distance on the rower

Post Workout:  Kipping Practice!!

Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Longest plank.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/7/18

Wednesday

Skill: Overhead squat

WOD: 3 Rounds
400m Run
30 Overhead squats
21 Knees-to-elbow

Post Workout: 3 Rounds

  • 20 (each way) lateral band walks

  • 6 High pulls

  • 15 Crossover reverse fly

Challenge of the Week: Longest plank.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/6/18

Tuesday

Skill: Deadlift

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

Part B: 3 Rounds

20 Walking lunges

30 DUs

Post Workout:  3 Rounds

  • 15 V-ups

  • 4-6 strict pull-ups

  • 60 sec. Shoulder stretch in bands

Challenge of the Week: Longest plank.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/5/18

Monday

Skill: Thruster

WOD: Part A: Thruster 3-3-2-2

Part B: “Fran” 21-15-9
Thrusters (95/65)

Pull-ups

Post Workout: 3 Rounds

  • 8 GHD hip extensions

  • 60 sec. Extended plank

  • 6 renegade row

Challenge of the Week: Longest plank.

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/3/18

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!

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/2/18

Friday

 

Skill: Push press

WOD: Part A: Push press 5-4-3-2-1

Part B: 12 min. AMRAP
400m row/bike
20 sit-ups

Post Workout:  Mobility

  • 8 Toes-to-rig x3

  • 15 Crossover row x3

  • 5 Sotts press x3

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

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.

WOD - 2/1/18

Thursday

 

Skill: Burpee pull-ups

WOD: "Rankel" 20 min. AMRAP

Complete as many rounds as possible in 20 minutes of:
6 Deadlifts (225/185)
7 Burpee pull-ups
10 Kettlebell swings (70/53)
200m Run

*U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Post Workout:  Thoracic mobility + stretch hips and shoulders

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

*Post score to whiteboard

January Member Spotlight

Photos by Dustin Nevill

Our athletes commit to their goals and make healthy lifestyle choices every day at CrossFit Foxcroft and Razorback CrossFit. They become healthier, stronger, quicker, and develop their overall fitness because of their determination and hard work. This incredible group of athletes in our community is devoted to helping each other and themselves become better each day.  As coaches, we feel extremely privileged to have the opportunity to work with so many like-minded, hardworking athletes to achieve their goals.

For our January installment of our Member Spotlight, we introduce Stan Roberts. Stan began CrossFit around September of 2017. He was involved in an early morning workout group at another gym. "After about five years, the group started to fall apart, and my wife told me I needed somewhere to go early in the morning. I knew a few people in the 5:30 a.m. class at the Racquet Club, so I started going. The early morning group made it easy to come back; plus, LRRC is a lot closer to my house."

Do you remember what your first CrossFit workout was? 
"I don’t remember the exact workout; but I do remember Amy making sure I scaled it back. I think she was worried I wasn’t going to make it, and make her late to her next appointment. The second workout may have been one of the ladies; and I am certain Amy cleared her schedule just in case."

What do you like most about CrossFit?
"The camaraderie and accountability of the group. Most of our class is more advanced physically than I am. However, they welcomed me day one and we went to work. We have a group that pushes each other to get better. I also like the complete workout I feel CrossFit gives. I have yet to finish a workout and feel like I have not pushed myself in some capacity."

What is your favorite exercise or workout? 
"I’m not sure I have been around long enough to have a favorite, but I typically enjoy whatever exercise we are doing around 6:29 am. However, I am not afraid to admit that I don’t care if I ever see another burpee again."

What changes have you noticed since you’ve started CrossFit?
"My good days seem to start with a workout."

What goals have you accomplished and what are your next goals you are working towards?
"Getting up for an early workout is a goal I have been content for awhile now. However, being around our group has made me want to improve my overall health. I know to get better I need to shed pounds, and I am trying to pay close attention to my diet…. though it isn’t easy; especially when you make snacks for a living. It has been interesting to keep a record on the weight I am lifting. I have never charted performance, and the improvement motivates me to push through on the difficult days."

How has CrossFit helped you in your everyday life?
"Other than me, my family likes to sleep in. By working out in the morning I have more time to spend with them after work. My 8-year old always wants to know what workout we did, and then try some of the exercises. She is begging me to come to a class; but I don’t think any of us are ready for that. Plus, I need a stress releaser and CrossFit provides that for me. I tend to get
irritable if I go more than a couple of days without a workout. Even though the class is early, I have more energy on days I work out. I work for a company that makes a snack mix called Wicked Mix. I am around food all day and must watch the snacking. Lately, there have been samples of snacks all over the office. While sampling is part of my job, my workout goals
help keeps things in perspective."

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

"Stop thinking about starting and just start. Show up; you will not regret your
decision."

WOD - 1/31/18

Wednesday

 

Skill: Wall walks

WOD: 5 Rounds
3 Wall walks
10 T2B
20 Box jumps (24/20)

Post Workout: 3 Rounds

  • 20 (each way) lateral band walks

  • 12 ring push-ups

  • 12 Crossover victory

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

*Post score to whiteboard

2018 CrossFit Open

The 2018 CrossFit Open begins Thursday, February 22nd and goes until Monday, March 26th. Over the five weeks, five different workouts will be released for athletes all over the world to complete. We will be participating in each of the five workouts during regular classes on Fridays. We HIGHLY encourage each of you to sign up for the Open!  EVERYONE is invited to join our community for some fun competition (don't worry, all of the workouts will be scalable) and to see all of the progress you make.  Registration is open! Register here and join the Razorback CrossFit affiliate.