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28 Nov
by: Published in WODs

WOD L1:  For time:

10 Deadlifts (155/105)
20 Pull Ups
10 Deadlifts (155/105)
20 Burpees
10 Deadlifts (155/105)
20 Toes to Bar
10 Deadlifts (155/105)
20 Burpees
10 Deadlifts (155/105)
20 Pull Ups

WOD L2:  For time:

10 Deadlifts (225/155)
20 Pull Ups
10 Deadlifts (225/155)
20 Burpees
10 Deadlifts (225/155)
20 Toes to Bar
10 Deadlifts (225/155)
20 Burpees
10 Deadlifts (225/155)
20 Pull Ups

==

CG

==

27 Nov
by: Published in WODs

Amanda Miller (this WOD was dedicated to her)

Strength:  20 mins to find max load:

3 Thrusters

WOD L1:  For time:

15 Deadhang Pull Ups
15 Thrusters (95/65)
10 Deadhang Pull Ups
10 Thrusters (95/65)
5 Deadhang Pull Ups
5 Thrusters (95/65)

12 minute time limit

WOD L2:  Amanda:  For time:

9 Muscle Ups
9 Squat Snatches (135/95)
7 Muscle Ups
7 Squat Snatches (135/95)
5 Muscle Ups
5 Squat Snatches (135/95)

12 minute time limit

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That time of the month again…

The November Baseline is back and today you have another shot at it!  You will either remember how hard the simple L1 workout is or you will be appreciate Amanda with smoother movements.  Despite of whichever level you pick, you should not be coming close to the time limit of 12 minutes (so choose wisely).  Even though we have said it before, a little birdy told me that the Pull Up cage in RCBB 2 will be put up sometime in the next fifty-two weeks (YAY!).  Once it is up, you guys are going to do SO many Wall Balls that you may actually forget what a Thruster is.

A line only a CrossFitter would understand,

CG

==

 

26 Nov
by: Published in WODs

Strength:  20 mins to find max load:

3 Push Press

WOD L1:  6 min AMRAP of:

5 Hang Power Cleans (95/65)
5 Push Press (95/65)
10 Hang Power Cleans (95/65)
10 Push Press (95/65)

Continue this pattern until time expires.

WOD L2:  Grace:  For time:

30 Clean and Jerks (135/95)

4 min time limit.  Once the 4 minutes have expired, you have one minute rest and then:

1 min AMRAP Clean and Jerks (135/95)

==

There are some of you out there who a simple Grace workout does not provide enough suck.  Today is specifically for you.  If you are doing the L1 workout, you will find that there is no amount of reps that will allow you to reach an end point.  You will do work for the second best 6 minutes of your day with increasing demands.  The L2 features the Grace workout (last done on April 20th) with a four minute time limit.  If you have been paying any kind of attention in the last 6 months then the time limit should be of no concern to you.  I would like to state a few things to rev your engines a bit…

Fastest Grace time done at RCBB is: 1:30 by Coach Bryce

Most reps done in one minute by default math:  20 reps by Coach Bryce

Since I can hear you drooling already for a chance at regicide I would like to state that all reps must be perfect to count for the crown.  All you have to do is make sure that the bar starts at the floor every time and that your KNEES and ELBOWS are locked out at the top of the jerk.  I can already picture your joy disappearing as you get no-repped for two inches of missing motion.

Two inches can go a long way to make us happy,

CG

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