First time? Click here to sign up for a free, 5 day trial Register Now

Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep 10-12 MIN. Coach will review BB cycling technique for the Hang Power Clean + Push Jerk. Then build to a “heavy-ish” – 3 Hang Power Clean + 2 Push Jerk, without any pauses or “reset” of grip or positions. Then deload to determine appropriate weight for metcon. WOD Metcon (Time) “Burpee D.T.” 5 Rounds, for time: 12 Deadlifts 5 Burpee Bar Hops 9 Hang Power Cleans 5 Burpee Bar…

Read More >

Posted in WOD

Happy Monday!

Riptide CrossFit – CrossFit Warm-up 10 min Warm Up. Movement Prep Coach will discuss and suggest a variety of options for pacing, scaling and strategy for various levels of capacity. WOD Metcon (Time) For time: 550 M Run 3 Rounds of “Cindy” 550 m Run 3 Rounds of “Cindy” 550 m Run 3 Rounds of “Cindy” 550 m Run 3 Rounds of “Cindy” RX+: C2B Pull Ups “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats (30 MIN…

Read More >

Posted in WOD

051819

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING 5min PVC Burgener Warm-Up Review “Split Jerk” Front Squat 4×4 pause squats (2 mississippi) 4×3 1-1/4 front squats Split Jerk 4×2 front squats + 1 split jerks 4×2 split jerks

Read More >

Posted in WOD

Happy Saturday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Warm Up WOD Metcon (AMRAP – Rounds and Reps) In teams of 4, 25 MIN AMRAP 36 OHS 27 Pull Ups RX: 95/65 RX+: 115/85 Simultaneously, Max Cal Row in 25 MIN.3 athletes work on OHS and PU, 1 works, 2 rest…while 1 athlete rows. Rotate as desired. 2 scores: total reps for row and rounds and reps for couplet. Metcon (AMRAP – Reps) In teams of 4, Max Cal Row…

Read More >

Posted in WOD

Happy Friday!

Riptide CrossFit – CrossFit Warm-up 10 min PVC Pipe Warm Up. Movement Prep 5-7 MIN – DUB Skill Work. Coach will review some technique to improve DUBS. Advanced – Practice/attempt triple unders. Then take 10-12 min to build up to DL load for metcon, by doing 2 reps. Athletes can build to a load a bit heavier than intended weight for metcon, for final set, then de-load to desired weight. This last set may help with some perspective and…

Read More >

Posted in WOD

Happy Thursday!

Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Metcon (No Measure) 4 Rounds, for quality: 12 Single Leg, heavy KB DL (6/6_ 6 Heavy, seated Bicep Curls (3/3) 45 Sec L-Sit Hold 6 Heavy Tricep Extensions (3/3) 15 Weighted, straight legged sit ups RX+: 10-15 GHD Sit Ups Rest 3 MIN Then… Bench Press (5 x 3) Build to heavy 3, and remain at same weight for all 5 sets. Rest as needed btw sets. Heavier…

Read More >

Posted in WOD

Partner Hump Day!

Riptide CrossFit – CrossFit Warm-up 10 MIN Dynamic Warm Up Movement Prep Coach will briefly review skill work/progressions for T2B. Then review scaling for metcon. Metcon Metcon (Time) In Partners, for time: 800 m RUN * 100 FT Single Arm DB/KB F. Rack Lunges 40 T2B 100 FT Bear Crawl 40 T2B 100 FT S.A. DB/KB F. Rack Lunges 40 T2B 100 FT Bear Crawl 800 m RUN* RX: 35/25 lbs DB/KB RX+: 50/35 lbs DB/KB HS Walk instead…

Read More >

Posted in WOD

Happy Tuesday!

Riptide CrossFit – CrossFit Warm-up 10 min Dynamic Movement Prep Coach will review proper scaling options for strict pull ups. Choose an option you haven’t done in a while. Then build up to a moderate to “heavi-ish”, push jerk. You may increase load throughout the workout. WOD Metcon (No Measure) EMOM for 20 MIN MIN 1: 4-6 Strict Pull Ups MIN 2: 100 M Sprint MIN 3: 5 Heavy Push Jerks(from the ground) MIN 4: 8/6 Cal BikeEach station…

Read More >

Posted in WOD

Happy Monday!

Riptide CrossFit – CrossFit Warm-up 12 min Warm Up. Gymnastics 10-12 MIN. The Ring Dip. Beginner to Intermediate: Coach will review positions, technique and proper execution for a ring dip. 1) Position of Support 2) Bottom of the Dip 3) Execution w/proper body position. Then review proper scaling options for strengthening and determine proper scaling for “Elizabeth” (NO BANDS). Inter to Experienced: (anyone who can perform 8-10 unbroken, proper Ring Dips, in any metcon). Work on progressions for RMUP….

Read More >

Posted in WOD

051119

Riptide CrossFit – Olympic Weightlifting WARM-UP 10min Active Warm-Up & Mobility OLYMPIC LIFTING 5min PVC Burgener Warm-Up The “Clean” Review grip, stance and positions – High Hang – “Launch” or Mid Hang – From the floor Hang Clean 3×3 Standing Drop Cleans 3×3 High Hang Cleans (not foot movement) 6×2 High Hang Cleans

Read More >

Posted in WOD