Teams Saturday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Movement Prep Barbell Cycling – The Hang Power Snatch – (15-20 MIN) With a naked bar: 1 Round 3 Snatch DL 3 Snatch High Pulls from the hang (above the knee) 3 Hang Muscle Snatches Then.. 2 Rounds 3 Behind the Neck Push Press (snatch grip) 3 OHS (To parallel. Do NOT …

Happy Friday!

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 2 + 3) Push Jerk + Split Jerk Complex*2 push jerks + 3 split jerks *Add 5-10 lbs from last week WOD Metcon (5 Rounds for time) 5 Rounds 8 Barbell F. Rack …

Active Recovery/Grunt Work

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up Metcon (AMRAP – Rounds) 15 MIN AMRAP…for quality… 200 Ft Sled Push 200 Ft Farmers Carry 100 Ft Walking Lunges *Utilize light weight on sled and farmers’ carry.*Athletes may choose to make up a missed day or work on a weakness/skill, but must talk to coach first. CORE WOD TABATA Windshield Wipers …

Bonding Hump Day

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic 1000m Row (Time) Max Effort 1000m Row*Run heats if needed. WOD Metcon (AMRAP – Rounds and Reps) In Partners: 12 MIN AMRAP 25 DUBS 9 HSPU RX+: 5 Strict HSPU *Relay style, 1 athlete performs 1 full round, one rests. REST 2 MIN*Scale 25 DUBS = 30 secs of practice/attempts of DUBS …

Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Barbell Cycling 2 x 5 touch’n go Clean and Jerk (power clean and push jerk) 2 x 4 ” ” 1 x 3 ” ” 1 x 2 ” ” **Focus on smooth, controlled and efficient movement of the bar. This is NOT a strength session, but rather a skill …

Happy Monday!

Riptide CrossFit – CrossFit Warm-up PVC Pipe Warm Up Briefly review snatch technique. Movement Prep Barbell Technique Work (Led by coach) 2 Rounds…for quality 3 Snatch DL 3 Hang Snatch Hi Pulls 3 Muscle Snatches Rest as needed, then… 2 Rounds…for quality 3 Behind the Neck Snatch grip Push Presses 3 OHS w/3 sec pause @ bottom 3 Snatch Balances …

Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD 500m Row (Time) Max Effort 500m Row*Athletes will partner up in teams of 3 per rower, and each complete 500. (10 MIN CAP) *At 10 min mark, rest 3 min. *ON MIN 13 begin Metcon Metcon (Time) 63 Deadlift RX: 155/105 RX+: 185/125 63 HSPU 550 m RUN (All 3 run …

Happy Friday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep With a barbell: 3-5 min to review technique for Shoulder Press. *Focus on keeping “core tight”, specific for the press. HOW? “Knees back, squeeze the quads, squeeze the glutes , squeeze the abs”. Take 3-5 min to work on proper position and technique for Pendlay Row. https://youtu.be/ZlRrIsoDpKg STRENGTH WOD E2MOM: …

What Is Fitness?

What does being FIT and HEALTHY really mean? The words and the concepts of being “Fit” and “Healthy” are being thrown around carelessly, making it more difficult for people to figure out what they really want and need. It’s become very similar to the dating game, finding that “right” person just seems to get more and more difficult every day. …

Active Recovery

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up Metcon (4 Rounds for reps) Not for time: Run 2 miles Rest 5 min Row 3 k*Athletes may choose to make up a missed day or work on a weakness/skill, but must talk to coach first. CORE WOD 4 Rounds..for quality 15 Hollow Rocks 10 Supermans 15 BF Sit Ups 10 Hi …