Who Survived Irma?

Riptide CrossFit – CrossFit Warm-up **Make sure hamstrings and legs are VERY warm and properly fired up for Sprints** **If you have tight hamstrings, be EXTRA mindful and careful, as you are more prone to a hamstring pull** Weightlifting Push Press + Push Jerk Complex (5 X 1 + 3) *Add 5-10 lbs from last week *Attempt a 1 rep …

“NEVER FORGET – 9/11”

Riptide CrossFit – CrossFit WARM-UP 10 MIN Dynamic Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here

Happy Friday!

Riptide CrossFit – CrossFit Warm-up **Make sure hamstrings and legs are VERY warm and properly fired up for Sprints** **If you have tight hamstrings, be EXTRA mindful and careful, as you are more prone to a hamstring pull** Weightlifting Push Press + Push Jerk Complex (5 X 1 + 3) *Add 5-10 lbs from last week *Attempt a 1 rep …

Active Recovery/Odd Object Day

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up Metcon (4 Rounds for reps) 3 Rounds 1 MIN: Sled Push 1 MIN: BF Sit Ups 1 MIN: Bumper Plate/Sandbag GTOH RX: 45/35 1 MIN: BF Sit Ups 1 MIN: Atlas Stone Carry (Ground to Shoulder) Rest 1 MIN between rounds.*Athletes may choose to make up a missed day or work on …

Partner Wednesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep 10 -15 MIN AFTER dynamic warm up, Coach will take the class through some squat specific stretches/mobility work. Focus on hips, calves and ankles. Athletes lacking front rack mobility should take some time to work on lats, shoulders, or anywhere else needed to improve front rack. Coach will help with …

“The Power Hour”

Riptide CrossFit – CrossFit Warm-up 10 Min Dynamic STRENGTH WOD Bench Press (12 – 10 – 8 – 6 – 4 – 2) *Build up to a heavy 2. *All sets should be very challenging. The set of 12 is NOT a warm up set, but rather a test of 12 heavy reps, then 10, etc etc. *Athletes will build …

WOD for TEXAS!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here55 lbs for the ladies (10 MIN CAP) *Rest 5 MIN Metcon (Time) On …

Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Metcon (Time) In teams of 3, for TIME: 150 DUBS 90 Thrusters RX: 95/65 RX+: 115/75 90 Pull Ups RX+: 45 Ring Muscle Ups 150 DUBS 60 Thrusters 60 Pull Ups RX+: 36 Ring Muscle Ups 150 DUBS 30 Thrusters 30 Pull Ups RX+: 18 Ring Muscle Ups (35 MIN CAP)*1 …

Happy Friday!

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up Focus on shoulders Review technique for Push Press and Push Jerks. *This week focus on reaching full hip extension* Weightlifting Push Press + Push Jerk Complex (5 X 2 + 3) *Athlete may build up in weight, but NO MISSES. *Add 5-10 lbs from last week *Focus on technique WOD Metcon …

Active Recovery/Conditioning

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up WOD Metcon (Time) In Partners…NOT FOR TIME: 2 Mile Run Rest 4 min 3k Row. Athletes may partition or scale as desired.*Athletes may choose to make up a missed day or work on a weakness/skill, but must talk to coach first. *Athletes may choose to bring their bicycles and bike instead of …