Team Building Wednesday

Riptide CrossFit – CrossFit Warm-up 6 MIN Dynamic SKILL WOD Take 10-12 min to establish a 1 rep max High Box Jump *Beginners to Intermediate: Practice by building up from low boxes/plates, to a challenging jump. May work on lateral jumps over low obstacles to build agility and confidence. Max Height Box Jump (Distance) Max Height Box Jump WOD Metcon …

Marrrtes

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Weightlifting Paused Front Squat (7 x 3 @80%) *3 Sec Pause at the bottom *Have your partner/s count your rest *All reps at the same weight *Add 5-10 lbs from last week, no misses WOD Metcon (Time) 500 m Run 20 Power Cleans RX: 185/125 RX+: 15 @ 225/155 20 HSPU RX+: …

“MONDAY MASH UP”

Riptide CrossFit – CrossFit WARM-UP 8 MIN Dynamic WOD “MONDAY MASH UP” Inspired by CrossFit Linchpin Metcon (AMRAP – Rounds and Reps) 7 MIN AMRAP 30 DUBS 6 Man Makers w/DB 1 Rope Climb*Man Makers – 1 rep = Push Up, Row, Push Up Row, Squat Clean to Thruster REST 3 MIN Metcon (AMRAP – Rounds and Reps) 7 MIN …

Team Up!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic WOD Metcon (Time) In teams of 3: 12 Rounds for time… 900 m Row 36 Pull Ups RX+: Bar Muscle Ups 36 Power Snatch RX: 95/65 RX+: 115/75*Partition as desired *One partner works, one rests, one hangs from the pull up bar *If partner hanging drops, partner working must stop, reps don’t …

Happiest Day of the Week!!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Weightlifting Paused Front Squat (7 x 3 @75%) *3 Sec Pause at the bottom *Have your partner/s count your rest *All reps at the same weight *Add 5-10 lbs from last week, no misses WOD Metcon (Time) 500 m Run 21 Push Press RX: 75/55 RX+: 95/65 15 Burpees 400 m Run …

Active Recovery

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up WOD Metcon (No Measure) Tabata: Hollow Rocks -2x Superman -2x Russian Twist 25/15 lb plate – 2x Hi to Low Planks -2x *Perform each movement 2x, and repeat for a total of 2 Rounds. Metcon (AMRAP – Rounds and Reps) MIDLINE MADNESS 4 Rounds…NOT FOR TIME…rather quality 8 -KB Romanian Deadlift RX: …

Team Building Wednesday

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up WOD Metcon (Time) In Partners: Complete the following Squat Clean Ladder for time: 30 RX: 135/95 Intermediate: 95/65 Beg: 75/45 24 RX: 155/105 Inter: 115/75 Beg: 85/55 18 RX: 185/125 Inter: 135/95 Beg: 95/65 12 RX: 205/145 Inter: 155/105 Beg: 115/75 6 RX: 225/155 Inter: 185/125 Beg: 135/95 (15 MIN CAP)*All reps …

Hit it hard!

Riptide CrossFit – CrossFit Warm-up Dynamic Warm Up – 7 MIN STRENGTH WOD Back Rack Lunge (5 X 8 (4/4)) *Athletes going moderate to heavy may use racks. WOD J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about …

Happy Monday!

Riptide CrossFit – CrossFit Warm-up Dynamic SKILL WOD Rowing – 15 MIN Improve your technique! 1)Setup Position and foot placement 2) The 3 Positions of the Stroke: -Torso begins at 12 o’clock, extend legs to 11 o’clock, return through 12 and get to catch position at 1 o’clock – Work these positions w/arms extended the entire time -Athletes may pause …

JUST LIFT

Riptide CrossFit – CrossFit OLYMPIC LIFTING ANYONE LOOKING TO DO “CARDIO”, OR ANYTHING ELSE OTHER THAN TODAY’S SESSION, PLEASE TALK TO YOUR COACH. WARM-UP 4 min PVC Pipe Warm Up 12 min Barbell Warm Up All the Snatches and all the Cleans and all the Jerks….with a naked bar. Enjoy ; ) 2 RM: Snatch (Take 16 min to establish …