Get Started Now
631-328-5220631-328-5220

285 Orinoco Drive
Brightwaters, NY, 11718

INSURED

WOD

3/19/2018

CrossFit Rapture – CrossFit

Warm-up (No Measure)

Jump Rope x2-3 Min

+

2 Sets

Groiner Stretch x30 sec ea. side

Scap Wall Slide x5 @3131

Perfect Stretch x2 ea. side

Metcon (No Measure)

4 Sets

Back Rack Lunge x10 ea. leg (Not Alternating)

*REST 1:30*

Glute Bridge x30

*REST 1:30*

Metcon (Time)

2 Rounds

50 Kettlebell Swings (53/35)

40 Walking Lunges

30 Toes To Bar

20 Thrusters (115/75)


3/19/2018

CrossFit Rapture – CrossFit

Warm-up (No Measure)

Group Warmup / Stretch*

Metcon (No Measure)

4 Rounds

0:30 Max Athletes Choice (Gymnastics Bar)

*0:30 REST*

0:30 Max Burpee

*0:30 REST*

0:30 Max Situp

*0:30 REST*

0:30 Max Athletes Choice (Gymnastics Rings)

*0:30 REST*

0:30 Max Air Squat

*REST 1:30*


3/17/2018

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch / Movement Review*

Metcon (Time)

*TEAMS OF 3*

150 Double Unders

100 Alt DB Snatch (50/35)

100 Single Arm DB Overhead Lunge (50/35)

125 Double Unders

80 Alt. DB Snatch

80 Single Arm DB Overhead Lunge

100 Double Unders

60 Alt. Single Arm DB Snatch

60 Single Arm DB Overhead Lunge


3/16/2018

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch*

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 18.4 Teens (Ages 14-15) (Time)

21 deadlifts 135/95 lb

21 handstand push-ups

15 deadlifts 135/95 lb

15 handstand push-ups

9 deadlifts 135/95 lb

9 handstand push-ups

21 deadlifts 185/135 lb

50-ft. handstand walk

15 deadlifts 185/135 lb

50-ft. handstand walk

9 deadlifts 185/135 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Teens Scaled (Ages 14-15) (Time)

21 deadlifts 75/55 lb

21 hand-release push-ups

15 deadlifts 75/55 lb

15 hand-release push-ups

9 deadlifts 75/55 lb

9 hand-release push-ups

21 deadlifts 95/75 lb

50-ft. bear crawl

15 deadlifts 95/75 lb

50-ft. bear crawl

9 deadlifts 95/75 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes


3/15/2018

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Coaches Choice Warmup*

Metcon (No Measure)

3 Sets

Single Arm Ring Row x12 ea. side

Floor L-Sit x20 Seconds

Bent Arm Arch-ups x20

https://www.youtube.com/watch?v=JASQ2soOO9Y

Metcon (Time)

500 Meter Row

*REST 1:00*

50 Russian Kettlebell Swings (53/35)

50 Sit-ups

*REST 1:00*

500 Meter Row

50 Squats

50 Push-ups

*REST 1:00*

500 Meter Row


3/14/2018

CrossFit Rapture – CrossFit

Warm-up (No Measure)

3 Sets

Gymnastic Kip x6

Alt. Lateral Lunge x10

Crocodile Roll x4 ea. direction

Wall Climb x2

Metcon (No Measure)

3 Sets

Max Rep Handstand Pushup

*REST 2:00*

V-up x20

*REST 2:00*

Metcon (Time)

40/30 Calorie Assault Bike

40 Power Snatch (95/65)

40 Toes To Bar


3/13/2018

CrossFit Rapture – CrossFit

Warm-up (No Measure)

2 Sets

Deadbug x14

Perfect Stretch x3 ea. side

+

2 Sets

Sotts Press x10

Scap Push-ups x15

Jump Squat x10

Metcon (No Measure)

5 Minute EMOM

Overhead Squat x3 @65% of 1RM

*REST 1:00*

5 Minute EMOM

Overhead Squat x2 @70% of 1RM
*If you do not have a 1RM find it today!*

Metcon (5 Rounds for time)

10 Deadlift (185/120)

10 Burpee Box Jump Overs (24″/20″)

2 Wall Climb

*REST 1:30*
*Score each round seperately for time.


3/12/2018

CrossFit Rapture – CrossFit

Warm-up (No Measure)

Jump Rope x2-3 Min

+

2 Sets

Groiner Stretch x30 sec ea. side

Scap Wall Slide x5 @3131

Perfect Stretch x2 ea. side

Metcon (No Measure)

4 Sets

Front Rack Reverse Lunge x10

*REST 1:30*

Single Leg Deadlift x10/Leg

*REST 1:30*
*Place non working leg for single leg deadlift flat against the wall.

Metcon (AMRAP – Rounds and Reps)

12 MinuteAMRAP

16 Wall Ball (20/14)

12 Push Press (95/65)

8 Pull-up


3/11/2018

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup*

Metcon (No Measure)

5 Minute AMRAP

10 KB Swings

10 Goblet Squats

*REST 2 MINUTE*

5 Minute AMRAP

10 DB Push Press

10 Alt. Lunges

*REST 2 MINUTE*

5 Minute AMRAP

5 Burpees

10 Plate GTOH

*REST 2 MINUTE*

5 Minute AMRAP

5 Calorie Bike

10 Abmat Situps


3/10/2018

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch / Movement Review*

Metcon (Time)

*TEAMS OF 2*

21-15-9

Power Clean (185/120)

Front Squat (185/120)

Burpee Box Jump (24″/20″)

*REST 3 MINUTES*

9-15-21

Clean and Jerk (185/120)

Bar muscle-up
*Score Total Time*

*If unable to complete bar muscle-ups, perform strict pull-up x18-30-42*