Sunday

Ralston Creek CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run/Bike/Row/Jump Rope 10 Lunges 10 Alternating DB Sumo Deadlifts 10 Air Squats Strength Metcon (No Measure) 3 SETS 30 Banded Bicep Curls 30 Banded Tricep Pull-downs (No Measure) Strength – HOME Metcon (No Measure) 3 SETS 15/15 Single DB Bicep Curls 15/15 DB Tricep Kickbacks (No Measure) Workout …

Friday

Ralston Creek CrossFit – HomeFit https://youtu.be/on5z7NO2wgw Warm-up Warm-up (No Measure) 2 ROUNDS (w/ KB or Backpack) 2:00 Run, Bike, or Row 8 KB Deadlift 16 Push-up Plank KB Taps 8 Box Step Overs or Alt Jumping Lunges Partner Workout Metcon (Time) PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 40 Cal. Bike Immediately Into … 6 ROUNDS EACH 10 Russian …

Tuesday

Ralston Creek CrossFit – HomeFit https://zoom.us/j/4388359285 Warm-up Warm-up (No Measure) 1 ROUND :30 Row, Bike or Run 8 Squat Therapy (or slow Air Squats) 8 Tuck-Ups 8 Scap Push-Ups :10 Bottom of the Ring Row Hold (or :20 plank) :10 Top of the Ring Row Hold (or :20 hollow position) Into … 1 ROUND :45 Row, Bike or Run 10 …

Monday

Ralston Creek CrossFit – HomeFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (w/ DB or Backpack) 8 Alt. Step-Ups or Bodyweight Lunges* 6 DB Strict Press 4 Cal. Bike Sprint or 10 Mountain Climbers *Switch to Box Jumps at the 2:30 point Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 3-6-9-12… Box Jumps DB Push Press …

3/22/2020

Ralston Creek CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10/8 Cal Bike 10 Lunges or Squats 10/10 Single DB Strict Presses* *As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel good! Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – :50 Max Reps Single DB FR Lunge Lunge Thruster* MIN 2 …

3/21/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: The skills portion today is just to warm you up for the WOD, and prep you to go to the dark place. You should try to hit the 6th round on the WOD. The 7th if you want to impress your coach. 🙂 Warm-up Warm-up (No Measure) TABATA-ISH 4 ROUNDS…:20 ON …

3/20/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Bring your tank tops, its 5RM bench press day! For the WOD find a DB weight that will allow for unbroken sets… maybe 1 break in the later rounds. Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 10 Scap Push-ups 5/5 SA Ring Rows 10 Push-ups 5 Slam Balls 10 Slam …

3/19/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: The Power Cleans today are a test of your form and grip. Hold on, and work on getting under the bar and driving your elbows up on each rep! You will have to push harder on the runs than you want to maximize your time on the power cleans. Break the …

3/18/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: Let’s get heavy on the Push press today, but don’t let your form suffer. We want challenging sets, but not “goodbye spine!” level-heavy. Just enough to force you to really concentrate. We want everyone to target finishing each set in 3 minutes or less. Warm-up Warm-up (No Measure) AMRAP x 5 …

3/17/2020

Ralston Creek CrossFit – CrossFit COACH AND ATHLETE NOTES: No Tempo?! Just time to GET HEAVY today to look for a new 5RM!! We’ve been working for a while on this, so hold good form and lets put some uncomfortable weights on the bars! The WOD today is designed to make you really consider each rep. The weights should be …