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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up WOD Metcon (AMRAP – Rounds and Reps) In teams of 4, 20 MIN AMRAP 2 Partners complete the Park Run.* Simultaneously, 2 partners complete: 20 Box Jumps 40 Alt. DB Snatches 20 Wall Ball Shots RX: 24/20 in. box 35/25 lb DB 20/14 lb MB Once 2 partners return from run, switch tasks. Continue count of triplet wherever the other 2 left off. Once or if all 4 meet…

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072019

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Take 12-15 min per section: Snatch (5 x 2) Take 6-8 min to build up to starting weight Take 10-12min to perform sets – may stay at one weight, or ascend Snatch Pull (3 x 3) Take 8-10min to perform at heavier than Snatch sets Front Squat (3 x 3) Take 15min to build up and perform 3 sets at moderate weights

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up Movement Prep Review and practice 4-6 reps of all the barbell movements in the metcon. Stay light! WOD Metcon (Time) For time: 400 M Run 27 Hang Power Cleans 400 m Run 21 Push Jerks 400 m Run 18 F. Rack Lunges 400 M Run 15 Clean and Jerk 400 m Run 12 Thrusters RX: 75/55 RX+: 115/85(25 MIN CAP) Accessory Cross Over Symmetry. Ask a coach, follow the…

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Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (AMRAP – Rounds and Reps) In partners: 20 MIN AMRAP: 30 KB Swings 30 Cal Row/20 Cal Bike 30 Burpees over the rower Alt btw bike and erg each round. RX: 53/35 lb KB Then… for quality: 4 x 10 DB Bench Press Superset with: 12 Banded Pull Aparts Accessory Mobilize and foam roll. Or practice a movement you suck at or don’t like doing…if you’re serious…

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Happy Hump Day!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Movement Prep 10-12 MIN. Rope Climb Skill Work. Beginners: Coach will lead through rope climb skill practice. Inter: Improve technique, speed of descent, work on legless. Advanced (already very good at RC): 10 MIN EMOM: Even: 100 Ft Plate Carry (using a pinch grip, carrying a plate as heavy as possible, UB). Odd: 4-6 Strict C2B Pull Ups. Then take 5-7 min to find starting weight for snatches. Should NOT be…

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Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic. Review progressions for Push Press. Weightlifting 5 x 5: Push Press (5 x 5) Build to a moderate load, and remain at same weight for all sets. Metcon Metcon (Time) 5 Rounds, for time: 100 m Run 15 Deadlifts 100 m Run 12 Pull Ups RX: 115/85(15 MIN CAP) Scale load/reps appropriately so each round is completed in under 3 MIN. Accessory 30 Cal Bike Rest 2 MIN 20 Cal Bike…

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Happy Monday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic. Gymnastics 10 -12 MIN. The Kipping Pull Up Beginners: Coach will lead through progressions to learn/improve kipping pull up. Inter: Refine technique for kippping, work or refine butterfly pull ups. OR… Work on pull up strength and perform the following: 4 x 8 Strict Banded Pull Ups. Set band tension so that last 2-3 pull ups are really difficult. Advanced: 10 MIN EMOM Even: 2 Strict Ring Muscle Ups + 2…

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Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 5 min Dynamic Warm Up Movement Prep Build to DL weight for metcon. Coach will then review scaling options for ring dips. WOD Metcon (AMRAP – Rounds and Reps) In teams of 3, 24 MIN AMRAP 45 Deadlifts 45 Ring Dips 45 Burpee Box Jumps RX: 185/125 24/20 in. RX+: 225/155 30/24 in.1 partner works, 2 rest. partition work as desired. Accessory Mobilize.

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071319

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING Overhead Squat (5-4-3-2-1) Front Squat (5-4-3-2-1) Back Squat (5-4-3-2-1)

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Happy Friday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up Movement Prep Perform the weightlifting session, then review the hang cluster technique. 1 x 2: Clean and Jerk (Take 20 min to build to a moderate/heavy load) Squat clean and split jerk. WOD Metcon (Time) 15 – 12 – 9 – 6 Hang Clusters Pull Ups RX: 95/65 RX+: 115/85 C2B(9 MIN CAP) Accessory 12 – 12 – 12 – 12 GHD Sit Ups 100 M Farmer’s Carry Use…

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