Langley Square Shopping Center
19 W Mercury Blvd, Hampton

Join Our Interest List!

Call us now!
(757) 775-6075


   

  • This field is for validation purposes and should be left unchanged.



Monday, February 27th, 2017 WOD

 

DSC_7190

There is still time to sign up for the Open!  You must be signed up and your score entered into the system (by you) by tonight, Monday, February 27th at 8pm. Sign up at games.crossfit.com.   Also, don’t forget to choose CrossFit Stimulus as both your Affiliate AND Team!  We will verify your score, but cannot put it in for you!  If you are looking to complete the Open workout today, you just need to find yourself a judge to count your reps for you.

ATHLETE

A. Every 90 secs, 3-Position Power Snatch
5 sets, Increasing if form is sound (Start at around 40% of one rep max)

B. “Stop & Go”
AMRAP 4:
30 Double-unders
15 Power Snatch (75/55)
Rest 4:00

AMRAP 4:
30 Double-unders
12 Power Snatch (95/65)
Rest 4:00

AMRAP 4:
30 Double-unders
9 Power Snatch (115/80)

COMPETITOR

If you did not do your 1RM Clean and Jerk Test and 1RM Snatch Test last week, do that today.  If you have been following this programming religiously (meaning all parts, everyday, not just the parts you like) you have been following a progression from Beantown Barbell that has been gearing you up for a new 1RM.

If you did do your one rep max this past week, then do the following:

A. Power Snatch
60%/2
65%/2
70%/2

B. Snatch Pull
(80%/3)3

C. Back Squat
(65%/3)3

D. Gymnastics Conditioning
5 Rounds:
:45 easy Rowing
5 Ring Muscle-ups

E. Conditioning
AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (115/85#)

Read More

Saturday, February 25th, 2017 WOD

ATHLETE & COMPETITOR

A. Pull-up Strength

B. “Cement Mixer”
Every 3:00 for 7 Rounds:
400m Run*
12 Toes-to-Bar

*Sub 30/20 Assault Bike, 50/35 Airdyne, 400m Row for Run

Read More

Friday, February 24th, 2017: Open WOD 17.1

16825888_10212195652664860_5931085650439851893_o

Workout 17.1
For time (20 min Cap):
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

MOVEMENT STANDARDS

Dumbell Snatch

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Burpee Box Jump Over for RX

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Burpee Box Step-Over (SCALED AND MASTERS 55+ ONLY)

The burpee box step-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping or stepping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line. There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Read More

Thursday, February 23rd, 2017 WOD

DSC_6999

*No Mobility WOD tonight

ATHLETE

A. Turkish Get-up Review
20 Alternating Turkish Getups or 40, 1/2 Turkish Getups

B.“Helen on the Move”
3 Rounds:
400m Run or 500m Row or 25/18 Calorie Assault (40/30 Airdyne)
21 Kettlebell Swings (53/35)
12 Pull-ups*

*For anyone who is doing the open and is concerned about saving their hands, do ring rows!

Read More

Wednesday, February 22nd, 2017 WOD

20170210-_MG_4865

ATHLETE

A. Double Under Skill Work

B. “Fuller Circle”
50/35 Cal Assault Bike (80/55 Calorie Airdyne)
125 Double-unders
2,000m Row
125 Double-unders
50/35 Cal Assault Bike (80/55 Calorie Airdyne)

C. Cashout: Accumulate 3:00 in a plank + 2:00 hollow hold or rocks

COMPETITOR

1. Snatch*
1RM Test

2. Clean & Jerk*
1RM Test

*You have been on a strength cycle, getting ready for this new 1RM. I realize the Open begins Friday so you may choose to work on this over the weekend or on Monday or Tuesday instead of today.  See how you feel!

3. Gymnastics Conditioning
5RFT:
4-8 Strict C2B
4-8 C2B
4-8 Bar MU
Rest 1:00 between rounds

4. Conditioning
75 Calorie Assault Bike
200 DU
2K Row
200 DU
75 Calorie Assault Bike

Read More

© 2014 CrossFit Stimulus.
All Rights Reserved.



Home  |  Getting Started  |  Location  |  Class Schedule   |  Events  |  Yoga  |  Resources  |  About Us  |  Privacy Policy