05.27.17

Riptide CrossFit – CrossFit WOD Metcon (Time) Coach’s Surprise

05.26.17

Riptide CrossFit – CrossFit STRENGTH WOD “CLASSIC FRIDAY” Overhead Squat (7×3) WOD 2017 Regional’s Event 1 3rds: Metcon (Time) 100′ Walking Lunge 45lb OH 25 Box Jumps 20 Wall Balls 15 Toes To Bars COMP TRAIN Back Squat 78%/4 83%/1 78%/4 86%/1 78%/4 88%/1

05.25.17

Riptide CrossFit – CrossFit STRENGTH WOD “LA FITNESS THURSDAY” Bench Press (5×3 @90%) then… 3 Supersets: – 10 STRICT PULL UPS then… 3 Supersets: – 15 TOES TO RIG (laying) – 15 CRUNCHES then… 3 Supersets: – 20 DB CURLS – 20 RUSSIAN TWISTS

05.24.17

Riptide CrossFit – CrossFit ENDURANCE WOD “INTERVAL WEDNESDAY” E2MOM for 18min Min 0: 200m RUN Min 2: 4-6 MUSCLE UPS or 20 SITUPS Min 4: 8-10 STRICT HSPU or 16-20 PUSH UPS WOD Metcon (3 Rounds for reps) 3min PER RD / 3min REST 350/275m ROW MAX POWER SNATCH 75/55 * * * 350/275m ROW MAX OHS 75/55 * * …

05.23.17

Riptide CrossFit – CrossFit OLYMPIC LIFTING “OLY TUESDAY” Back Squat 5 @ 77% 1 @ 83% 5 @ 77% 1 @ 85% 5 @75% 1 @ 87% WOD 5rds: Metcon (Time) 10 POWER CLEANS 10 TOES TO BAR or MEDBALL SITUPS 30 DOUBLE UNDERS 200m RUN 115/75 COMP TRAIN Hang Clean (Set 3 rep max)

05.22.17

Riptide CrossFit – CrossFit WOD “MONDAY MASH” Modified From Cf Linchpin Begin WOD Every 15min Metcon (Time) 15-12-9 DEADLIFTS 225/155 WALL BALLS10min Time Cap 3rds: Metcon (Time) 15 BURPEES OVER THE BAR 15 PUSH JERKS 135/9510min Time Cap 4rds: Metcon (Time) 40 AIR SQUATS 4 ROPE CLIMBSNo Time Cap

05.20.17

Riptide CrossFit – CrossFit WOD Beach WOD today! Come join us at 9:00am. Volleyball courts next to B-Ocean. BYOB BYOF

05.19.17

Riptide CrossFit – CrossFit STRENGTH WOD “CLASSIC FRIDAY” Back Squat 78%/4 83%/1 78%/4 86%/1 78%/4 88%/1 WOD 2017 Regional’s Event 1 Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more …

05.18.17

Riptide CrossFit – CrossFit SWOLE WOD “L.A. THURSDAY” 4×8: Bench Press (Close-Grip) then…(ALL DONE AS SUPERSETS) – 3×12 DB SQUEEZE PRESS – 3×12 STRICT RING ROWS then… – 3×12 STRICT DB PRESS – 3×12 BICEP CURLS then… – 3×12 DB OVERHEAD LUNGES – 3×12 DB FRONT RAISE then… – 4×12 STRAIGHT-LEG CRAB HIP RAISE – 4×12 CRUNCHES – 4×12 RUSSIAN …

05.17.17

Riptide CrossFit – CrossFit ENDURANCE WOD E2MOM x10min RUN 200m WOD “INTERVAL WEDNESDAY” Metcon (3 Rounds for reps) 4min PER RD / 4min REST 400m RUN 25 BOX JUMPS MAX BURPEES * * * 400m RUN 25 PUSH UPS MAX DIPS * * * 400m RUN 25 TOES TO BAR MAX LUNGES ENDURANCE WOD EMOM x10min Odd: 12/8 CAL ROW …