Take Control Of Your Life

In our last article, which can be found here, we shared some valuable questions to discover your true, more powerful motivators in life. However, the real success lies in taking action, the most difficult step. You must go through a specific process in order to evolve from the mindful thinking and self discovery, to then take actionable steps to begin …

Teams Saturday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Metcon (AMRAP – Rounds and Reps) In teams of 3: 25 MIN AMRAP 300 m OH Walk RX: 95/65 RX+:135/95 400 m Run 45 Clean and Jerks*Each athlete must complete 100 m OH Walk. *All athletes run together *Partition 45 C&J as desired

Happy Friday

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic CORE WOD Metcon (No Measure) 3 Rounds…for quality: 100 m KB Front Rack Walk 15 Double Russian KB Swing 100 m KB Farmers Walk 15 KB Romanian Deadlift*Select a weight that allows you to do at least 50 m UNBROKEN on Front Rack Walk. WOD Metcon (Time) 4 Rounds for time: 15 …

Finding Your True “Why”

Most people find themselves bouncing around from one exercise program to another, changing trainers, searching for the “right diet” and trying all the methods the media and our surroundings tell us to do. While some of these may actually be great programs and diets that can potentially deliver great results, most of us don’t really stick to anything long enough …

Active Recovery/Skill Day

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up 5k Run (Time) Max Effort 5k Run*Athletes may choose to work on a weakness, skill or make a missed day, vs running the 5K. *Talk with your coach to determine what’s best for you. Metcon (No Measure) Gymnastics Strength 5 Sets of: 5 Strict Ring Dips 5 Strict Leg Raises 12 Box/Paralette …

Partner Wednesday

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up Review Split Jerk and Snatch Weightlifting Split Jerk (5 x 2) 2 Split Jerks, slightly heavier than last week. We will go for a 1 rep max next week, so focus on hitting 2 heavy reps, with good technique. WOD Metcon (Time) In Partners: 12 Rounds…for time: 3 Squat Snatches RX:135/95 …

Happy Tuesday

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Weightlifting Clean Complex (5 x 1 + 1) 1 Hang Clean + 1 Clean *Athletes may build up in weight, but must focus on technique. *Receive all cleans in full squat. WOD Metcon (Time) 1200 m Run 50 KB Swings RX:55/35 RX+: 70/53 40 Pistols 30 Deadlifts RX:135/95 RX+:155/105 20 Power Cleans …

“MONDAY MASH UP”

Riptide CrossFit – CrossFit WARM-UP 5 MIN Dynamic SKILL WOD DUBS Coach will lead class through progressions to learn and refine DUBS. Intermediate: DUB Flight Simulator For time: 10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10 *If you break during any given set, you must begin set over, and may not …

Feliz SABADO

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up *Review and refine split jerk technique *Focus on footwork. Weightlifting Push Jerk + Split Jerk Complex (5 x 1 + 2) Push Jerk + Split Jerk Complex*1 push jerk + 2 split jerks *Add 5-10 lbs from last week. WOD Accessory Mobilize 15-20 MIN Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight …

Friday the 13th!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Movement Prep Barbell Warm Up and Skill Work 2 Rounds…not for time… 3 Clean grip Deadlift 3 Clean Pulls (only shrug, NO high pull) 3 Muscle Cleans Then… 2 Rounds..not for time 3 F. Squats 3 High Hang Squat Clean 3 Hang Squat Clean *Use this time and work to improve technique …