RX Plus – Words from the Coach

There is a 3hr slot to come in and do the Team Wods. The jerk off the rack are in place of the push press for the class And the backsquats are to be done as homework. Do not do both push press and the jerk. This is counter productive for the strength cycle.  Be advised that in three weeks …

Understanding your strength and conditioning program

Howdy Riptide Athletes!  As you know, Najeeb and I are always doing our best to create a program that not only yields physical results, but mental results as well.  We thought we would take this time to go over our current training cycle and shed a little light onto exactly what our aims are due to questions like… “When are we …

Wednesday 8/27 WOD

Main – CrossFit View Public Whiteboard WU 200m Run Warm Up for Cleans & Front Squats SWOD :15: Clean Complex (Every 2 Min for 16 Minutes – 8 Sets) High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press ***Drop Each Clean and Reset*** WOD :40: Metcon (No Measure) 15min AMRAP 12 Russian KB Swings @24/16kg …

Monday 6/25 Booty Camp

Main – Booty Camp View Public Whiteboard Core WOD 3Rds of: 45sec Jumping Pull Ups 15sec Rest 45sec Burpees 15sec Rest 45sec Plank Hold 15sec Rest :40: Metcon (4 Rounds for time) 4 Rds for Individual Times: 400m Run every 4:00min with MED BALL (Rest the Remaining time)

Monday 8/18 WOD

Main – CrossFit CRUSH GAMES AMATEUR WOD #1…Push yourself today and watch the clock attentively. Today is all about mental preparation…it is not to get better, because by now training for the last few months has given you everything you’ve got…all we are aiming at doing by doing the WOD today is to get mentally used to doing it exactly …

Thursday 8/14 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice WOD Metcon (Time) 50 KB Snatches @24/16kg 40 Box Jump Overs @30/24″ 30 Split Squat Jumps 20 Toes-2-Bar / Knees to Arms(Females) 10 Pull Ups / Toes-2-Bar (Females) *Crush Games Athletes keep in mind 10min CAP. Keep working after the time CAP is needed. *SPLIT SQUAT JUMPS, both legs = 1 …

Tuesday 8/5 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice WOD :20: Metcon (No Measure) 3 Rds – Rotate Stations Every 2 Minutes: 2 Rope Climbs / 10 Pull Ups 4 Sled Passes @225/180# 8 Burpee Box Jump Overs 16 Cal Row Road To Crush Metcon (No Measure) 3 Sets, Not for Time: 60 Sec HandStand Hold 50 Double-Unders 60 Sec …

Monday 8/4 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice SWOD :20: Front Squat (Rx@90-95%) 1 Rep EMOM For 10 minutes WOD :40: Metcon (Time) 3Rds of: 250m Row 100m OH Carry @135/95# 10 Squat Cleans Rx Plus: Replace 5 Muscle Ups for Squat Cleans, Ladies do 5 Unassisted Pull Ups Road To Crush Clean Complex (@90-95%) E2MOM for 12min Squat …

Saturday 8/2 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice WOD Metcon (Time) Teams of 3: In Congo Line, 50 Double-Unders 40 KB Snatches @24/16kg 30 Box Jump Overs Then Split Anyway, 70 Weighed Pistols @16kg/20# 60 Chest-To-Bar Pull Ups/Toes-To-Bar 20 Muscle Ups / Females do no work Road To Crush Snatch Complex (Snatch + Hang Snatch) 3 Reps EMOM for …

Friday 8/1 WOD

Main – CrossFit View Public Whiteboard WU Coach’s Choice SWOD Metcon (Distance) In Teams of 2: 2min AMRAP of Sled Push @180# WOD Metcon (AMRAP – Reps) In Teams of 2: A. Partner 1 Runs 200m while Partner B AMRAP Backsquat @45/30# Then Switch… B. Partner 1 Runs 200m while Partner B AMRAP Thrusters @45/30# Then Switch… C. Partner 1 …