SWEATY SATURDAY

Another Sweaty Saturday WOD! Grab a partner, hop on the Zoom session, and get that WORKOUT IN. Classic “I go, you go” pattern, one person working at a time, and split reps however you’d like. Each partner will run 800m each round.

hWOD FOR 05/16/20

PARTNER AMRAP - 24:00

50 SUMO DLHP w/ PVC & Duffel

50 HR Push Ups

50 SA Shrug to Snatch w/ object

800m Run (together)

Score = total rounds + reps completed by the pair

ARE YOU MURPH READY?

Some may say that if you have to ask this question then you aren’t CrossFitting correctly. CrossFit does mean to be prepared for anything life throws at you - for the unknown and the unknowable. However, why not be as prepared as you can? Murph is a long and difficult HERO WOD, and we want to ensure all bodies can handle the volume. We’ve naturally been air squatting more due to the situation, but we’ve also been ramping up WOD running. We’re figuring out how we can do a safe and socially distance Murph this year, stay tuned.

If you have any questions about the SIP tiers, item pickup pause, workout versions, movement questions, or anything else - please reach out to us!

hWOD FOR 05/15/20

Part A - 2:00 / 1:00 for 5 ROUNDS

In 2:00 Perform:

12 Air Squats

3 Burpee to Max Height Jump

Rest w/ remaining time

In 1:00 Perform:

12 BTN Press w/ PVC

We usually perform a work/rest piece when we do intervals, today is a work/work piece!

Part B - FOR TIME 12:00 CAP

21 – 15 – 9 Burpees

12 – 18 – 30 Lunges THEN Pike Push Up

Score = time completed

EQUIPMENT & PERSONAL ITEM PICKUP PAUSE

You may notice that you are unable to access the equipment and personal item pickup scheduling link previously sent / posted. We are going to pause on in-person pickup of any kind for the time being. I have been in contact with someone that has shown very mild symptoms and has gotten tested. We are going to wait until the results of the test are known to be negative until continuing pickup. I have no symptoms myself, but for the health and safety of all will isolate and wait until the circumstances are 100% known.

hWOD FOR 05/14/20

AMRAP 20:00

25 Deadlift

14 Ottoman Jump

60 High Knees

60 Butt Kickers

60 Sprinter Toe Taps

Score = total rounds and reps completed

WHAT'S WITH ALL THE EMOMS?

In an effort to provide a smoother experience for all equipment versions and our coaches during Zoom classes, we’ve been replacing the usual “strength” Part A with an EMOM, E:90MOM, or other form of interval. The goal of this is to sync all equipment versions making it easier for coaches to provide feedback, and to ensure all athletes are finishing around the same time. (Avoiding the awkward waiting and staring at the screen)

The alternative is the “traditional” 5 x 6 back squat or 5 x 3 deadlift - building to a top set for the day. These will be replaced by a same movement & similar rep scheme interval that can be performed by all versions. We’ll test this during Zoom sessions for a few weeks to see how it works. We’ll include the “traditional strength” Part A in BtWB, whenever appropriate, for those performing on their own.

hWOD FOR 05/13/20

PART A - ALTERNATING EMOM 10:00

ODD:

3 sprawl to tuck jump

3 duffel squat cleans

EVEN:

Deadbug :30

PART B - DOUBLE AMRAPs

6:00 AMRAP:

8 RDL to extension

8 Duffel power clean

16 Abmat situps

REST 3:00

6:00 AMRAP

8 Sprawl to tuck jump

8 Duffel power clean

16 Abmat situp

Score = rounds + reps completed for both amraps

VIDEO REVIEW REMINDER

For those at the Programming + Review & Virtual Athlete tier, remember you have access to form feedback via email if you are unable to make a Zoom session. Submit a video of your workout to us and we will reply with feedback and improvement techniques. Read the original post and find full instructions here.

For those at the Programming Only tier, although access to video form review is reserved for the 2 tiers mentioned above you can still contact us with any questions and ask for tips. Beyond the whiteboard has demo videos for programmed movements and Youtube is a great resource for movement demos. We recommend Crossfit HQ’s Youtube page for movement demos & explainer videos.

hWOD FOR 05/12/20

PART A - ALTERNATING EMOM 10:00

ODD: Wall Walk AMRAP for :30

EVEN: Pike Push Up AMRAP for :30

PART B - FOR TIME 12:00 CAP

:90 Mountain Climbers

125 Russian Duffel Swings

100 OH Alternating Lunges w/ Weighted Duffel

Score = time finished

SQUATS ON SQUATS ON SQUATS

We hope all the AR mamas had a lovely Mother’s Day yesterday!

hWOD FOR 05/11/20

PART A - E:90MOM FOR 8 ROUNDS

8 Pulse Squats

8 Hand Release Push Ups

Perform BOTH movements each round, rest with remaining time

PART B - FOR TIME 13:00 CAP

42-30-18 Air Squat w/ Crossed Arms

24-18-12 Chair Pull Up

9-6-3 Burpee Ottoman Jump Over

Score = time completed

SWEATY SATURDAY

Sweaty Saturday partner WOD! We’ll go through the same partner flow & set up as the past few Saturdays. The workout can be performed with different equipment version partners and as an individual if needed.

Heads up, there is a running sub for buy-in and buy-out, plan your running route if you can!

hWOD FOR 05/09/20

W/Partner FT: 27:00 CAP (can be completed as an individual)

BUY-IN: AMRAP 4:00 - alt lunge jumps & air squats switch each movement after you break

10-to-1

Ottoman / Stair Jump @ mid thigh

Normal Burpee

BUY-OUT: Perform same amount of reps as buy-in (no time cap)

Score = time completed

PICKUP OPEN TOMORROW

A reminder that personal item pickup starts up again tomorrow, please ensure you have a face coverage of some kind, keep your distance from other members, and WASH YOUR HANDS! Use the link here to schedule a personal item only pickup.

hWOD FOR 05/08/20

PART A - :60 ON / :30 OFF FOR 8 ROUNDS

3 Burpee to max height jump

6 Snatch Grip Thruster

9 Behind the Neck Presses

Score = total rounds + reps completed

PART B - AMRAP 9:00

:90 Sprinter Toe Taps

30 Push Ups

60 Duffel Bag Thrusters

MAX Duffel Clean & Jerk

Score = max C&J completed

PERSONAL ITEM & EQUIPMENT UPDATE

Emails have gone out to all current members with an offer to lease AR equipment for the remainder of the pandemic. Please use the store link in the email you received today to reserve your equipment. You will receive more details on pickup and timing once your order is placed. Personal items can be picked up alongside equipment.

For those only looking to pickup your personal items from the gym, we will hold the same hours as equipment pickup beginning Friday. To view the calendar and sign up for a time please use the link here. (USE THIS LINK IF YOU ARE ONLY PICKING UP PERSONAL ITEMS)

hWOD FOR 05/06/20

PART A - ALTERNATING EMOM 10:00

ODD - :30 Handstand Hold

EVEN - :30 Hollow Body Rocks

PART B - AMRAP 12:00

2 + 2 Handstand Push Up

4 + 4 Front Rack Alternating Lunge

Start @ 2 HSPU & 4 Front Rack Lunges, then 4 HSPU & 8 Front Rack Lunges, repeat until time is met

Score = rounds completed (aka handstand push ups completed / 2)

PERSONAL ITEM PICKUP

With SIP order changes allowing sporting good stores (and other businesses) to perform order pickups, we believe we are in the same boat and can again let members pickup their personal items from the gym. This change to the order is set to be in place on Friday

Safety is still our #1 priority, and are working through different methods of socially distant pickup procedures. Keep an eye out on the blog/Facebook tomorrow for an update on this.

hWOD FOR 05/06/20

4 ROUND FOR MAX REPS:

:60 Double Under Taps

:60 Squat Jacks

:60 Plank Ups

:60 Burpees

:60 REST

Score = total reps of each movement completed across 4 rounds

ENDURANCE TRACK REMINDER

Coach Kim has programmed another awesome week of aerobic, get your engine ready, endurance workouts. If you want to perform these workouts (AWESOME!), remember the following:

• These workouts are programmed to do instead of the daily class WOD

  • We recommend only B or R athletes to do both in a single day and if you do both ensure to scale one workout down to control volume

• These workouts are posted at the beginning of the week (Sunday night) to the Extra Credit Track on Beyond the Whiteboard, so you can plan your day

• Most (possibly all) are going to be prescribed for running, but workout distances, time domains, and rep schemes can be done on the rower, bike, or ski erg

  • Eg: 8 x 400m run repeats can be done as 8 x 400m on row / bike / ski

Read the original endurance track post here.

hWOD FOR 05/05/20

FOR TIME - 18:00 CAP | w/ Weighted Duffel

20 Front Squat

20 Push Press

30 Sumo DL Stance Squat Jump

30 High Pull

50 Abmat Situps

30 High Pull

30 Sumo DL Stance Squat Jump

20 Push Press

20 Front Squat

SCHEDULE CHANGES

We will be changing the 10:00 & 12:00 class time schedules. We will still hold both class times, but we are going to alternate days based on previous attendance. 12:00 classes will be held only on Monday, Wednesday, and Thursday. 10:00 classes will be held only on Tuesday and Thursday.

Thank you for your continued support, and reach out to Katoa with any questions.

hWOD FOR 05/04/20

PART A - 3 ROUNDS FOR QUALITY

12 L / 12 R Lateral Bear Walk

8 Renegade Row

8 L / 8 R Cossack Squat

PART B - FOR TIME | 13:00 CAP

120 Russian Duffel Bag Swings

Every time you break perform 15 front squats w/ duffel

Score = time completed