WORKOUT OF THE DAY

Monday 211213 Ring Row, Increasing WBs, and Double Unders

It’s not often that we have workouts with strict time caps… but today, we do! Use this as an opportunity to go for bigger sets on the WB shots, even if it costs you in the end. Chose a double under scaling that allows you to finish in under 1 minute and a ring row scaling that goes unbroken, at least for rounds 1 and 2. Push the pace, tell yourself YOU CAN when your body says rest 🙂 Get done as fast as you can, or as much as you can before the 15 minute cap. Good luck!

Yoga at The Hut tonight at 6:00pm join via ZOOM by clicking here

For time complete:
10 Table Top Ring Rows
10 Wallball Shots (20/14#, 10/9 ft.)
30 Double Unders
10 Table Top Ring Rows
20 Wallball Shots
30 Double Unders
10 Table Top Ring Rows
30 Wallball Shots
30 Double Unders
10 Table Top Ring Rows
40 Wallball Shots
30 Double Unders
10 Table Top Ring Rows
50 Wallball Shots
30 Double Unders
strict 15 minute cutoff
post finish time and any scaling

Saturday 211211

Come kick off the weekend with a workout at The Hut! Classes run at 8:00 and 9:00am. Reserve your slot in advance on MindBody.

Friday 211210 Ski + Sled EACH Round for Time

5 rounds EACH for time:
200m Ski
20m Sled Push (180/135#)
-rest as needed between rounds-
post all 5 finish times and any scaling

Thursday 211209 3 RFT: Run, Pull-up, Run, TTB

It’s officially cold during the early morning and evening classes at The Hut! Make sure you dress for the occasion. Layering up is the BEST way to stay warm and it also helps warm you up for the workout. Yes, literally warm- you up! One of the goals of our warm-ups is to physically warm up our bodies! Dressing in layers helps get you sweating early on in the class. The layers can start coming off once you start to sweat and if there are long rests between rounds or it’s a heavy day, consider throwing a hoodie back on during the rest to stay warm. See you at 6am and 5pm all bundled up!

3 rounds for time:
400m Run (500m row if raining)
15 Pull-ups
200m Run (250m row if raining)
15 Toes to Bar
post finish time and any scaling

Wednesday 211208 Open 20.3

Here we run this retest of CrossFit Open 20.3 exactly like we did back in October of 2019. If you have a “compare to” score, please perform the workout exactly how you did way back then. If you did Masters Rx, do it again, open division scaled, do it again, Masters scaled, do that. You get the picture. If you’ve never done this workout you do NOT have to scale to what CrossFit HQ programmed, you can scale HSPUs with a box, scale DL loads to whatever the coaches suggest for you. But for those who have done this in the past, stick to your previous scalings so we get a direct comparison and fill up that December PR Board! There will be one exception…. if you go Rx and do NOT make it to weight #2, your time cap is 12 minutes. Note your place after 9 minutes, that is what you’ll compare to the previous score, but the intention is that with those extra 3 minutes you get through most of, if not all of ,the first 21-15-9.

Open Workout 20.3
For time complete:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb. (70/93kg)

♂ deadlift 225 lb. then 315 lb. (102/143kg)

Time cap: 9 minutes
(there is a 12 minute time cap for those who go Rx and do not get to weight 2 in 9 minutes)

Compare to October 25th, 2019

Scorecard for full workout variations and movement standards: https://games-assets.crossfit.com/fhwiuea1osidf0923fl.pdf

Tuesday 211207 AMRAP 20: Squat, Swing, Carry

Get into The Hut for this crowd pleaser of a 20 minute AMRAP! Set a pace that allows you to complete EACH movement in 2-3 sets max. This pace will ensure you’re moving for the majority of the 20 minutes. When you do rest, try counting to 5 or 7 (or 10) and get right back to the movement. This is often a great strategy to employ in a workout like this where nothing is TOO difficult, our brains just might need to override our bodies to keep us going!

20 minute AMRAP:
40 Air Squats
30 KB Swings (24/18kg USA)
200m Farmer Carry (24/18kg x2)
Post rounds + reps and any scaling

Monday 211206 Hang Squat Snatch

For many, this workout will require sub-maximal loading due to the fact that the hang squat snatch is inherently complex and takes much time of intentional practice to master. Today, work on the overhead squat in the warm-up because you’ll NEED that good solid overhead position in order to feel stable catching in the bottom of the squat. For some, you might find yourself hang power snatching and then overhead squatting, and that is fine. Get comfortable in the bottom of your squat with load overhead and practice practice practice. Regardless of your skill level here,  keep the bar close, get the hips open BEFORE you shrug and pull with the arms, and drop quickly as you press the shoulders up into the bar. Take your time today, the ENTIRE session after the general warm-up will be dedicated to developing more skill and comfort in this challenging and high skill lift!

Yoga at The Hut tonight at 6:00pm join via ZOOM by clicking here

Workout of the Day:
Hang Squat Snatch
3-3-3-3-3-3-3
post loading and any scaling

Saturday 211204

Classes at 8:00 and 9:00am this Saturday! Sign up in advance on MindBody and start the weekend off right.

Friday 211203 AMRAP 10: For Max Strict Pull-ups

Look at all these PRs from the month of November! We had a TON of new 1RM deadlift PRs along with many from our 3 rep CF Total workout. Many set a new PR on “Jackie” and even weighted strict pull-up PRs were set. Nice work everyone and keep it up as we head into December. As the schedules get busier as we head deep into the holiday season, remember that it is important to stay consistent in your training. Make time for yourself and your fitness this holiday season and remember…We are here for you!!

For as many strict pull-ups as possible in 10 minutes:
25 Double Unders
3 Strict Pull-ups
25 Double Unders
4 strict pull-ups
25 Double Unders
5 Strict Pull-ups
25 Double Unders
6 strict pull-ups….

…add 1 strict pull-up each round until the 10 minute mark

post total pull-ups completed and any scaling

Thursday 211202 All DB AMRAP

16 minute AMRAP:
8 DB Deadlifts
4 DB Box Step-ups
2 DB Thrusters
1 Devil’s Press
-rest 30 seconds-

Rx DBs: 50/35#
post total rounds + reps and any scaling
compare to: June 3rd, 2020

Intended Stimulus
Today we have an AMRAP made of up fairly short rounds, each followed by 30 seconds of rest. Every movement today requires 2 DBs and you should be able to go straight through a round unbroken, at least for the first half of the AMRAP. Push hard to get through each round fast, doing your best not to set down the DBs and your reward is 30 seconds of rest!