Friday, February 23, 2018

Announcements

No Friday night classes during the 2018 CrossFit Open.

CrossFit No Quarter – WOD

Workout, eat well, be patient. Your body will reward you!

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Warm-up

Warm-up (No Measure)

3 rounds

200m run

5 plank walk out to a push up

PVC Passes

10 OHS

Banded shoulder stretch

Banded hamstring stretch

3 rounds

10 russian KBS

5 single arm DB push press /side

20sec plank or HS hold

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

8 v-ups (T2B)

10 Plated G2O 45/25 (DB Hang C&J 50/35)

200m run / 100 speed steps (14/12 cal bike)

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Thursday, February 22, 2018

Announcements

No Friday night classes during the 2018 CrossFit Open.

CrossFit No Quarter – WOD

Don’t stress yourself out by making unrealistic deadlines for your goals. Keep at ’em and trust that they’re worth the wait!

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Warm-up

Warm-up (No Measure)

Tabata jump rope

Banded passes

10 banded pull aparts

10 banded front raises

Lat roll out

Partner quad smash

3 rounds

12 mountain climbers

6 kipping knee raises

3 rope pull ups

Midline

Metcon (No Measure)

3 rounds

1min on/ 1min off

Flutter Kicks

Metcon (AMRAP – Rounds and Reps)

0-5: 1K row or 1.4 mile bike

5-10: 30 clean and jerks 95/65

10-15: AMRAP

12 Front squats

10/7 pull-ups

8/5 HSPU

Wednesday, February 21, 2018

CrossFit No Quarter – WOD

It’s not what you do some of the time, it’s what you do most of the time that counts. Never give up, and you’ll never fail.

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Warm-up

Warm-up (No Measure)

400m run/row, 100 speed steps

Arm circles

10 plank walk outs to a push up

Partner seated straddle

Seated twist

3 rounds

8 push presses w/ empty barbell

8 front rack lunges

8 glute bridges w/ pause at the top

Strength

Metcon (No Measure)

5 superset sets

10/7 box ring rows

5 weighted push ups *plate on your back

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

6 OH BB lunges 135/95

12 Target burpees *jump to a target

Tuesday, February 20, 2018

CrossFit No Quarter – WOD

It doesn’t matter how many miles you log or calories you save if you’re not enjoying yourself along the way!

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Warm-up

Warm-up (No Measure)

400m row

PVC Passes

10 OHS

Calf stretch

Half front split

3 rounds

20 jumping jacks

20 mountain climbers

5 hang power cleans w/ empty barbell

Strength

Bench Press (4×10@70)

Every 2:30

Metcon

Metcon (Time)

2 rounds

800m run

30 DU

15 Pull-ups

5 Hang power cleans 155/105
15min

Monday, February 19, 2018

CrossFit No Quarter – WOD

Trying to lose weight or shape up in record speed will only leave you disappointed (and exhausted!). Think of fitness as a journey comprised of many small steps — and a few inevitable setbacks — and you’re much more likely to reach your goals.

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Warm-up

Warm-up (No Measure)

400m run

Banded Passes

10 Banded pull aparts

10 Banded front raises

Runner stretch

Wrist stretch

3 rounds

10 Russian KBS

10 Squat jumps

20 Sec HS Hold

Strength

Metcon (5 Rounds for reps)

5 rounds

1min on/ 1min off

ME OHS 95/65 (135/95)

Metcon

Metcon (Time)

2 rounds

30 Wallballs 20/14

15 T2B

30 KB Swings 53/35
10min CAP

Friday, February 16, 2018

CrossFit No Quarter – WOD

Don’t count the days, make the days count.

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Warm-up

Warm-up (No Measure)

800m run

Banded passes

10 banded pull aparts

10 banded front raises

Stranding straddle (L+R+M)

3 rounds

30sec bar hang *active shoulders

30sec plank

30sec superman *thumbs up

Olympic lifting

Snatch (8×3@65)

-T&G power snatches

-Every 90sec

-If you do not have a 1RM, build up to a heavy 3 rep power snatch for the day

Metcon

Metcon (Time)

2 rounds

400m run

15 OHS 135/95

20 alt. DB snatches 50/35
10min CAP

Thursday, February 15, 2018

CrossFit No Quarter – WOD

Life begins at the end of your comfort zone.

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Warm-up

Warm-up (No Measure)

5 rounds

100m row sprint

5 hand release push-ups

25 jumping jacks

PVC Passes

10 OHS

Seated twist

Calf stretch

3 rounds

8 kipping knee raises

5 glute bridges w/ a pause

3 broad jumps

Strength

Metcon (No Measure)

5 ME anyway PU sets

Rest 90sec between sets
RAMP UP

Banded/ Bar

ME chin above the bar hang to a ME bar hang

Metcon

Metcon (Time)

5 rounds

12 V-ups (T2B)

15 SDLHP 53/35 (70/53)

9 Burpee box jumps 24/20 (30/24)
15min CAP

RAMP UP

Sit-ups

Lighter SDLHP

Burpee