Join us to help celebrate Coach RJ’s belated birthday this Saturday at 2pm at Smoky Rose on Garland Ave. Stop in to say high or stay for dinner! Everyone is welcome!

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Monday 4/16

A) E4M x 3 sets:

– 15 back squats @ 20X1 tempo

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) E2MOM x 5-8 sets @ 95%

– 30 double unders

– 4-8 toes to bar

– 5-10 burpees

*Pick a rep number based on ability and stick to it.

*Complete at least 5 sets even if you have to rest a set.

 

Tuesday 4/17

A) EMOM x 12 sets:

– 1 power clean

*Build from 60-95%

 

B) EMOM x 4-7 sets

1: 12/9 cal row or 10/7 cal AB

2: 5 power cleans @ 70% of A

3: 6-10 box jump overs (24/20”)

 

RX+ row 15/12 cal or AB 12/9 cal with 10 BJOs.

 

Wednesday 4/18

A) E2MOM x 8 sets:

– 2 x split jerk @ 60-90%

*First 3 sets use a pause on the catch.

 

B) Every 6 minutes x 3 sets:

– 400m run

– 8 pull-ups

– 10 overhead squats (95/65)

– 12 burpees over the barbell

 

RX+ use CTB pull-ups and 115/75.

Scale OHS to front squats if needed.

 

Thursday 4/19

A) 8 min AMRAP @80-90%

– 250/200m row or .4km AB

– 10 RKB swings

– 10 sit-ups

R4M

8 min AMRAP @80-90%

– 200m run

– 5 strict HSPU or 10 push-ups

– 10 prisoner lunges

R4M

8 min AMRAP @80-90%

– 50 double unders

– 5 strict pull-ups

– 10 NPU burpees

 

B) 3 sets for quality:

– 8 slide hamstring curls @ 30X1

– 16/side glute wall slides

– 8/side red band resisted knee drives

 

Friday 4/20

A) E4MOM x 3 sets:

– 15 bench press

– 15/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 sets for quality:

– 10/side suitcase anti-rotational split squat

– 1 lap/arm DB waiters walk with KB front rack hold

– 6-8 strict T2B with pause at the bottom (no swing)

– 1 length/side lateral sled drag

 

Saturday 4/21

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 4/22

8am Endurance

10am-12pm Open Gym

Monday 4/9

A) E4M x 3 sets:

– 15 back squats @ 20X1 tempo

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 rounds for time @ 90%

– 5/400m row

– 20 wallballs

– 10 pull-ups

R2M

*Goal is to get faster every round.

*RX+ go 25 WB and 15 PU.

 

C) 3 sets for quality:

– 10 bent over reverse fly with pause

– 20 banded psoas marches

 

Tuesday 4/10

A) E2MOM x 8 sets:

– 1 hang power clean + 1 power clean

*Build to a heavy set.

 

B) E2MOM x 4-6 sets

1: 300m run

2: 30 double unders + 5 power clean & push jerk + 8 toes to bar

 

Wednesday 4/11

A) 10 min AMRAP @ 80-90%

– 800m run

– in remaining time cycle:

• 5 pull-ups
• 10 push-ups
• 15 air squats

R5M

10 min AMRAP @ 80-90%

– 1000/800m row

– in remaining time cycle:

• 5 strict handstand push-ups
• 10 KB swings (53/35)
• 15 sit-ups

 

B) 3 sets for quality:

– 8/side staggered stance Romanian deadlifts

– 30/side sec side plank

– 30 frog pumps

 

Thursday 4/12

A) E2MOM x 8 sets:

– 3 x split jerk @ 50-80%

*First 3 sets use a pause on the catch.

 

B) EMOM x sets

1: 12/9 cal row

2: 12 double KB deadlifts (53/35)

3: 8-10 burpees

RX+ complete 15/12 cal row, 70/44 KBs, 12 burpees

 

Friday 4/13

A) E4MOM x 3 sets:

– 15 bench press

– 15/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 5 sets:

1: moderately heavy farmer’s carry x 1 lap

2: earthquake bar hold x 30-45 sec

3: hand over hand sled pull x 1 length

 

Saturday 4/14

8am Masters

9am CrossFit

10am Intro

 

Sunday 4/15

8am Endurance

10am-12pm Open Gym

With the close of the CrossFit Open we would like to name team Red Hot Reppers as the 2018 Intramural Open Champions! It was a close race between Sour Snatch Kids and RHR at the end but RHR, led by team captain Veronica Jackson, pulled away in the final week thanks to winning the weekly spirit award!

Thanks to all of our athletes who participated this year. I think this past Open was one of my favorites to be a part of. Seeing people push themselves to new limits under the support of other members is what it’s all about. I wanted to highlight a couple of people for their efforts over the past 5 weeks.

• Big Joe – He came to us at 430+lbs a few years back. This year he was able to do 8 kipping pull-ups in WOD 18.3.
• Coach RJ – RJ came in 250th in a region that gets more competitive every year. She improved from last year’s 295th place.
• Audrey M. – Even with a few bumps and bruises she completed all the workouts and even won the scaled title one week.
• Alex R. – This guy’s wife delivered a baby on a Thursday and he was at the gym that Sunday to make sure to get the workout in.
• Our high school athletes – Thomas, Jimmy, and John. Way to show up and put in work each week. It’s not easy being the youngest in the gym but you guys held your own.
• Wayne S. – Wayne is the lightest he has been since high school and he killed it in the scaled division after coming so far over the last year. Next year will be RX all the way!

Great showing everyone and I’m already looking forward to next year!

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Monday 4/2

A) Every 60 sec x 5 sets:

– push press 3-3-3-2-2

+

Every 90 sec x 4-5 sets

– push press 1-1-1-1-(1)

 

B) 10 min AMRAP:

– 30 double unders

– 1 power clean + push jerk (135/95)

– 6 CTB pull-ups

*Add 1 clean + jerk every round.

*RX+ perform 3 bar MUs instead of pull-ups.

 

1. C) 3 sets for quality:

– 10 seated Arnold press

– 10/side DB chainsaw row

 

Tuesday 4/3

A) 10 min AMRAP @ 80-90%

– 200m run

– 10 RKB swings

– 10 prisoner lunges

– 10 ring rows

R5M

10 min AMRAP @ 80-90%

– 250/200m row

– 10 alternating DB snatches

– 10 box step ups (20”)

– 10 hand release push-ups

 

B) 3 sets for quality:

– 8/side staggered stance Romanian deadlifts

– 30/side sec side plank

– 30 frog pumps

 

Wednesday 4/4

A) E4M x 3 sets:

– 15 back squats @ 20X1 tempo

*All 3 sets should be at the same weight.

 

B) EMOM x sets

1: 12/9 cal row

2: 6 NPU burpee + sandbag to shoulder

3: 8 double KB thrusters (44/25) + 8 toes to bar

RX+ do 15/12 cal and use 53/35 KBs on thrusters

 

Thursday 4/5

A) E2MOM x 8 sets:

– 3 hang power clean

*Add each set and build to a heavy set of 3.

 

B) 3 rounds for time:

– 400m run

– 12 deadlifts (bodyweight)

– 21 box jumps – SD (24/20”)

*Scale to 75 or 50% bodyweight if needed)

 

C) 3 sets for quality:

– 10 slide hamstring curls @ 30X1 tempo

– 10/side half kneeling pallof presses

 

Friday 4/6

A) E4MOM x 3 sets:

– 15 bench press

– 15/side bent over DB row

*All 3 sets should be at the same weight.

 

B) Every 90 seconds x 5 sets:

1: heavy dual KB front rack carry x 1 lap

2: 5 heavy tire flips

3: box push x 1 length

 

Saturday 4/7

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

 

Sunday 4/8

8am Endurance

10am-12pm Open Gym

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Monday 3/26 

A) Every 60 sec x 10 sets:

– 2 TnG push press

*build heavier than last week’s 3s

 

B) Every 3 minutes x 4-6 sets:

– 300m run

– 20 RKB swings (70/44)

– 15/10 push-ups

 

C) 3 sets:

– 8 weighted or 4 negative pull-ups

R2-3M

 

Tuesday 3/27

A) E3MOM x 7-8 sets:

– deadlift 10-5-3-2-1-1-1-(1)

*Find a heavy single rep or new 1RM.

 

B) AMRAP in 12 min:

– 40 double unders

– 20 wallballs

– 10 toes to bar

 

Wednesday 3/28

A) Every 8 minutes x 4-5 sets:

– 500/400m row

– 5 DB man makers (35/20)

– 400m run

 

*Man maker: row, push-up, row, clean to thruster

*Rx+ use 50/30s

 

B) 3 sets for quality:

– 8/ side rear foot elevated split squat @ 20X1

R2-3M between sets.

 

Thursday 3/29

A) Every 90 sec x 10 sets

Sets 1-3: 1 x snatch @ 50-60%

Sets 4-6: 1 x snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 6 hang power snatches (95/65, 75/45)  + 6 burpees over the barbell

3: 8 box jump overs

 

RX+ use 15/12, 115/75, and 10 box jump overs.

 

Friday 3/30

A) 3 sets for quality:

– 10 bent over BB rows

– 5/side TGUP sit-ups

– 16 alternating death march + 16 alternating lunges

Rest as needed.

 

B) 3 sets for quality:

– 6 stone to shoulder (3/ side)

– 10 slide hamstring curls

– 1 length of floor hand over hand sled pull

– 6 L-sit to extensions

 

C) 3 sets:

– 10 DB curls

– 10 DB tricep extensions

– 10 delt flys

 

Saturday 3/31

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

 

Sunday 4/1 – Gym Closed

The Open is finally coming to a close with the release of workout 18.5 week. Join us for Friday Night Lights Round 5 this coming Friday evening at 6pm followed by a post-Open celebration at White Rock Alehouse across the street at 7:30pm!

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Monday 3/19

A) Every 90 sec x 8 sets:

– 3 TnG push press

*build heavier than last week’s 4s

 

B) Every 6 min x 3 sets @ 90%:

– 30/24 cal row

– 20 box jump overs (24/20”)

– 15 thrusters (95/65)

*Keep aerobic and finish at the same time with a solid pace for each set.

*RX+ use 115/75.

 

Tuesday 3/20

A) E2MOM x 7-8 sets:

– bench press 10-5-3-2-1-1-1-(1)

*Find a heavy single rep or new 1RM.

 

B) 4 rounds for time:

– 400m run

– 15/12 CTG push-ups

– 10 CTB pull-ups

R60S

 

C) 3 sets:

– 16 alternating DB death march (walking Romanian deadlifts)

Rest as needed

 

Wednesday 3/21

A) Every 2 min x 10 sets

Sets 1-3: 3 x snatch @ 50-60%

Sets 4-6: 2 x snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

 

B) E2.5MOM x 4-5 sets

1: 500/400m row

2: 6 hang power cleans (135/95) + 8 shoulder to overhead + 10 burpees over bar

*RX+ use 155/105/

 

Thursday 3/22

A) EMOM x 4 sets each:

station 1 – Supine ring rows x 10-12 reps @ 2111

station 2 – 30-50 ft handstand walk OR nose-to-wall handstand hold x 45 seconds

station 3 – L-Sit OR hollow hold x 20-40 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

 

B) E2MOM x 4-6 sets

1: 200m run

2: 30 double unders + 15 RKB swings (53/35) + 10 prisoner lunges

 

C) Stretch, mobilize and mentally prepare for 18.5!

 

Friday 3/23

Open Workout 18.5 (last one!)

 

Saturday 3/24

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

 

Sunday 3/25

8am Endurance

10am-12pm Open Gym

We are over the half way point! Friday Night Lights Round 4 is coming in hot with 18.4 this week. Come on out!

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Monday 3/12

A) Every 90 sec x 6 sets:

– 4 TnG push press

*build heavier than last week’s 5s

 

B) “DT”

5 rounds for time:

– 12 deadlifts (155/105)

– 9 hang power cleans

– 6 shoulder to overhead

 

C) 3 sets for quality:

– 20 reverse snow angels

– 10 pvc dislocates

 

Tuesday 3/13

A) Three sets of:

AMRAP in 2 min:

– 12/9 cal row

– 15 KB swings (70/44)

R2M between sets.

 

R2M, and then…

 

Three sets of:

AMRAP in 2 min:

– 30 double unders

– 15 wallballs (20/14)

R2M between sets.

 

R2M, and then…

 

Every 2 min x 3 sets of:

– 400, 300, or 200m run @ 90%

 

*This is all back to back so the entire workout will take 30 Minutes.

*Pick up where you left off on AMRAPs.

*Pick a run distance to get at least 15 sec of rest.

 

B) 3 sets for quality:

– 8/ side rear foot elevated split squat @ 20X1

R2-3M between sets.

 

Wednesday 3/14

A) Every 90 sec x 5 sets each:

Station 1: 5-4-3-2-1 x bench press @ 20X1

Station 2: 5-4-3-2-1 x deadlifts @ 20X1

*Set of 1 should be around 95%.

 

B) Every 90 sec x 4 sets each:

Station 1: 12 BB hip extensions from ground w/ pause

Station 2: 30 sec accumulated L-sit hold (parallettes or boxes)

Station 3: 6-8 weighted pull-ups or 4 negative pull-ups

 

Thursday 3/15

A) Every 90 sec x 10 sets

Sets 1-3: 3 x high hang snatch @ 50-60%

Sets 4-6: 2 x hang snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

 

B) E2MOM x 4-5 sets

1: 400m run

2: 6 hang power snatch + 7 overhead squats + 8 burpee box jump overs (24/20”)

 

*HPS weights: 115/75, 95/65, 75/45 ← should be UB

*Scale run down to 300 or 200 if needed.

 

Friday 3/16

Open Workout 18.4

 

Saturday 3/17

8am Masters

 

9am CrossFit

10am Intro to CrossFit / Open Gym

 

Sunday 3/18

8am Endurance

10am-12pm Open Gym

Congrats to Hannah J. for ending the Whole Life Challenge with a PERFECT SCORE of 100% compliance! 6 weeks of not slipping up once! Sleep, hydration, mobility, nutrition, added weekly lifestyle habits… she did is all. Great work and commitment Hannah!

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Join us again this Friday to watch out athletes take on CrossFit Open workout 18.3 at Friday Night Lights: Round 3. We’ve had some awesome attendance and help from our members and would love to continue the momentum going into this Friday!

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Monday 3/5

A) Every 90 sec x 5 sets:

– 5 TnG push press

*build per set to a tough set of 5

 

B) Every 6 minutes x 3-4 sets @ 90%

– 400m run

– 20/15 push-ups

– 15 box jump overs (24/20”)

*Elevate/scale push-ups so that first set is UB with perfect technique.

 

C) 3 sets for quality:

– 10 dislocates

– 20 banded pull-aparts

 

Tuesday 3/6

A) Every 4 minutes x 4 sets:

– 12 alternating BB front rack reverse lunges (build each set)

– pull-ups (working on efficiency or strength building)

• L3: 6-10 chest to bar pull-ups
• L2: 6-10 kipping
• L1: 6-10 banded chest to bar

– double unders

• L3: 50  double unders (try and go UB and relaxed)
• L2: accumulate 30 double unders
• L1: 10-15 x single-single-double

 

B) For time:

– 1000/800m row

– 50 DB snatches (50/35)

– 30 toes to bar

 

Wednesday 3/7

A) Every 90 sec x 4 sets each:

Station 1: 5-4-3-3-2 x bench press @ 20X1

Station 2: 5-4-3-3-2 x deadlifts @ 20X1

*Set of 2 should be around 90%.

 

B) Every 90 sec x 4 sets each:

Station 1: seated banded leg curls x 20 reps

Station 2: BB abdominal roll-outs x 8-10 reps @ 3010

Station 3: supinated grip bent over Barbell Row x 6-8 reps @ 2111

 

C) Accumulate 3 min ring or floor FLR

 

Thursday 3/8

A) Every 90 sec x 10 sets

Sets 1-3: 3 x high hang snatch @ 50-60%

Sets 4-6: 2 x hang snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

 

B) EMOM x 5 sets

– 4-6 TnG power snatches @ 75/55

*This should be light with and emphasis on cycling quickly.

 

C) EMOM x 4-6 sets:

1: 12/9 cal row

2: 8 double KB hang clean + shoulder to overhead (53/35)

3: 10 burpees to target

*RX+ up to 15/12 cal row, 10 reps on KBs, and 12 burpees to target.

 

Friday 3/9

Open Workout 18.3

 

Saturday 3/10

8am Masters

9am CrossFit

10am Free Intro / Open Gym

 

Sunday 3/11

8am Endurance

Friday Night Lights Week 1 is in the books and really showed the unity of our group. Scores will be tallied and updated on the back whiteboard (on the wood wall) over the next couple of days. It was awesome to see teams and athletes come together and go through “the suck” which was 18.1!

This Friday, and for the next four weeks, we get ready to do it all again with 18.2 dropping on Thursday evening. If your team didn’t win the spirit award this past week then this Friday is your chance to make up some points!

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Perform Intentional Acts of Kindness This Week

Simple Instructions:

1. Each day, consciously perform an act of kindness. It can be as small as you like.
2. Examples might include something as simple as holding the door open for the person walking behind you when you’re in a hurry or taking time to thank someone who offered you help or support. There is no lower limit to kindness.
3. At the end of each day, reflect back on the acts you did or didn’t perform. If you didn’t perform an intentional act of kindness, consider why. Was it a lack of opportunity? Did you forget? Were you self-conscious?
4. Consider any opportunities you might have missed.
5. Score the practice as a “yes” only if you intentionally performed an act of kindness.

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Monday 2/26

A) E2M x 4 sets

– 2 x (clean & jerk)

*Building from 60-75% w/ 1-2 count pause in receiving position of jerk.

+

E2M x 4 sets

– 1 x clean & jerk

*Building from 80-90+%.

 

B) For time:

– 600m run

– 15 ground to overhead (135/95)

– 400m run

– 10 ground to overhead

– 200m run

– 5 ground to overhead

*Ground to overhead should be power clean + push jerks.

 

C) 1 set for quality:

– 20 Turkish get-ups

Go heavy but keep form intact.  

 

Tuesday 2/27

A) Every 4 minutes x 4 sets:

– 20 double KB front rack walking lunges AHAP

– 10 chest to bar pull-ups (work on efficiency)

– AMRAP strict HSPU + 5 kipping HSPU

 

B) EMOM x AMRoundsAP

1: 15/12 cal row (scale to 12/9)

2: 12 burpees to target (scale to 10 or 8)

*Get at least 4 rounds in even if you need to take a minute or two off.

*Get into the pain cave for this one.

 

Wednesday 2/28

A) Every 90 sec x 6 sets each:

Station 1: 4 x bench press @ 20X1

Station 2: 4 x deadlifts @ 20X1

*Start at last week’s heaviest set.

*Build to a heavy set of 4 on each movement.

 

B) 3 sets all out:

– Suicide sprint down floor

– 20 KB swings (70/44)

– 40 double unders

R2-3M

 

Thursday 3/1

A) Every 90 sec x 3 sets:

– 3 stop snatch pull + high hang snatch @ 55-65%

+

Every 90 sec x 3 sets:

– 2 stop snatch pull + hang snatch @ 65-75%

(hang, floor)

+

Every 90 sec x 4 sets:

– pause snatch @ 75, 85, 90+%

 

B) 2K row time trial

*Goal is to hold a pace about 5 sec slower than last week’s 500m repeats.

 

C) 3 sets for quality:

– 10 x BB hip thrusts @ 10X1

– 30 sec x L-sit, accumulated

 

Friday 3/2

CrossFit Open WOD 18.2

6-8pm Friday Night Lights

 

Saturday 3/3

8am Masters CrossFit

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 3/4

8am Endurance