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WORKOUT OF THE DAY

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Wednesday 220316 Back Rack Lunges and a Finisher

PVC Snatch work is a staple here at The Hut!

Workout of the Day:
Back Rack Lunges
8-8-8-8 (volume sets, 8 reps = 4R+4L)
-then-
A finisher
post loading and any scaling

Intended Stimulus
On the back rack lunges, build during the warm-up to something moderately heavy. Then, use that for all 4 sets of 8. There should be absolutely no chance of missing a rep on any of these sets. In fact, chances are you’ll be more sore than you think after using just a moderate load! After your 4×8, you’ll hop on the rowers for a few more drills and then a 500m row for time. Shoot for a PR! Here’s how: drive the pace below PR pace during first 10 strokes, then stay at your current PR pace until 350-400m, and bring it home with an all out gut check of a sprint. Who doesn’t love a shot at PR!?

Tuesday 220315 4 Rounds for Max Wallball Shots

“Do I really have to do another wall walk?”

4 Round for max reps, on the 5:00 mark:
40 Double Unders
15 MB Sit-ups (20/14#)
Max rep WB Shots (20/14#) to the 3:00 mark
post total completed wallball shots and any scaling

Intended Stimulus
The goal here is to choose scalings that give you at least 90 seconds to accumulate wallball shots on the  first round. Emerging double under athletes should scale to a number of double unders that they can complete in unber 50 seconds, which leaves roughly 40 seconds to transition and complete the MB sit-up, which leaves you 90 seconds to max rep WB shot. Do 80 double unders if those are smooth, but double unders are not possible. Even choosing 10 double unders per round is better than simply doing singles today. Let’s develop that skill instead of hiding from it! Scale to wallball shot to a load or target height that allows you to get at least 8 in a row.

Monday 220314 3 RFT: Run and Power Snatch

A huge congratulations to everyone who completed 22.3, the 2022 Open finale, this past Saturday! As coaches, we are always so proud to see everyones hard work put into practice during the CrossFit Open. We are proud of the encouraging and inclusive community of athletes, and gathering for something like the Open just reaffirms what we all already know so well…that this is a very special and very STRONG community! Thanks to you all for training consistently through the weeks, months, and years, and making the “testing” so much fun and so encouraging! Make sure to input your 22.3 scores by 5pm Monday night!

Yoga at The Hut and on ZOOM Monday at 6pm!

The 2022 NoBull CrossFit Open is in the books!

3 rounds for time:
400m Run
15 Power Snatches (40/30kg)
post finish time and any scaling

Friday 220311 Row Run Sandwich

Open Workout 22.3 has been announced and it is a beautiful triplet of Thrusters, Double Unders, and a gymnastics pull that increases in difficulty! There is a 12 minute time cap so take strategic breaks in the early sets and see if you can finish or see how far you can get! Click here for more info on 22.3. Take it easy on today’s WOD if you’re planning on doing 22.3 with us Saturday. Use a lighter KB, and take the row/run at a moderate pace.

On Saturday, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. The morning will conclude between 9:45 and 10:00am. We will head to Howdy’s or WholeFoods for food, socializing, and celebrating afterwards!

Who does this mystery bar facing burpee belong to?

For time complete:
1000m row
30 Strict Abmat Sit-ups
30 KB Swings (24/18kg)
30 Lunges
20 Strict Abmat Sit-ups
20 KB Swings (24/18kg)
20 Lunges
10 Strict Abmat Sit-ups
10 KB Swings (24/18kg)
10 Lunges
800m Run
Post finish time and any scaling

Thursday 220310 Classic CFM DB Complex

Week #3 of the 2022 Nobull CrossFit Open is this Saturday at 8am! Thursday at noon CrossFit HQ will release the workout for week #3. Click HERE to watch the announcement for workout 22.3! On Saturday, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. Depending on the workout released by CrossFit HQ this final week, the morning will conclude between 9:45 and 10:15am. Many will head to Howdy’s or WholeFoods for food and socializing and celebrating afterwards!

22.2 saw great athletes AND great judges all around 🙂

5 rounds for load:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Push Press
post heaviest load and # of sets at that load
-then-
1 mile cool down run

Wednesday 220309 AMRAP 20: Snatch, Push-up, Tall Box Jump, Ring Dip

Get ready for a night of yoga form the comforts of your own home tonight (March 9th)! Yoga will be taught this Wednesday night at 6pm on ZOOM only. So, grab some space in your living room, light a candle, throw on some calm music and enjoy Yoga with Maria from ZOOM 🙂 March 14th Yoga returns to Monday night in person at The Hut.

Yoga with Maria on ZOOM at 6:00pm!

No, the new shoes didn’t cause this PR… that would be the good old fashioned hard work and consistency

20 minute AMRAP:
20 Hang Power Snatch (35/25kg)
20 Push-up
10 Box Jumps (30/24”)
10 Ring Dips
-rest exactly 2 minutes-
Post completed rounds + reps and any scaling

Tuesday 220308 5 RFT: Row and TTB

Get ready for a night of yoga form the comforts of your own home this week! Yoga will be taught this week on Wednesday night at 6pm on ZOOM only. So, grab some space in your living room, light a candle, throw on some calm music and enjoy Yoga with Maria from ZOOM 🙂 March 14th Yoga returns to Monday night in person at The Hut.

The masters athletes had quite the showing for 22.2!

5 rounds for time:
400/300m Row
15 Toes to Bar
Post finish time and any scaling

Monday 220307 4×4 Thrusters and a Metcon

Congrats to all who completed 22.2 this Saturday! What a fun workout the pyramid of deadlifts and bar facing burpees turned out to be! Please remember to submit your scores at games.crossfit.com BEFORE 5pm Monday night. The final week of the 2022 Open is this coming Saturday and will run just as the past 2 weeks, 8am to 10am with Howdy’s after.

There is no Yoga at The Hut this Monday night (March 7th). Yoga will be taught this week on Wednesday night at 6pm on ZOOM only. So, grab some space in your living room, light a candle, throw on some calm music and enjoy Yoga with Maria from ZOOM 🙂 March 14th Yoga returns to Monday night in person at The Hut.

Mike and Thib put on a show during heat 3! As always, thanks for being the most encouraging community, CFM!

Workout of the Day:
Thruster
4-4-4-4
build each set to a heavy set of 4
-then-
15-12-9 reps for time:
Front Squat (50/35kg)
Push Press (50/35kg)
Up Down
post finish time and any scaling

Saturday 220305 Open 22.2

Open 22.2 is this Saturday! On Saturday morning, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. A suggested warm-up will be posted out front of The Hut and is there to help FULLY warm you up before undertaking 10 minutes of high intensity exercise! Many will head to Howdy’s or WholeFoods for food and socializing afterwards. Click here for more info on 22.2 including score cards, division scalings, and movement standards! 

Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Bar-facing burpees

♀ 70kg
♂ 102kg

Time cap: 10 minutes

For full equipment, categories, and scoring details visit: https://games-assets.crossfit.com/s3fs-public/2022-03/CFG22%2022.2%20Scorecard_Rx-Scaled_V8_0.pdf

Friday 220304 AMRAP 15

Open Workout 22.2 has been announced and it is a 1 to 10 back to 1 pyramid chipper of Deadlifts (102/70kg) and Bar Facing Burpees! There is a 10 minute time cap so feel free to push the pace knowing it’ll be over soon! Click here for more info on 22.2.

On Saturday, please arrive between 7:30 and 8:00am to sign up for a heat and start warming up. Depending on the workout released by CrossFit HQ each week, the morning will conclude between 9:45 and 10:15am. Many will head to Howdy’s or WholeFoods for food and socializing afterwards.

Wednesday proved to be a Double Under progress day for MANY of you. Nice work!

15 minute AMRAP:
Buy in: 1600m run
6 Turkish Get Ups Right Hand (24/18kg)
6 Turkish Get Ups Left Hand (24/18kg)
6 Ring Muscle-ups or Low Rings MU Transitions
post finish time and any scaling

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