October 19, 2017Barbell Club

Announcements

NEW CLASS ALERT! Starting Tuesday October 24th we will be testing out a Kettlebell Club class for a month. Coach Tony will be hosting an all kettlebell class on Tuesday nights at 6:30pm. Come in and get your kettlebell on!

Gauntlet CrossFit – Barbell Club

Warm-up

5-minute warm-up and technique primer (No Measure)

Weightlifting

Snatch + 2 Overhead Squats (12 Minute EMOM)

Deadlift (10×3)

Metcon

Metcon (Weight)

Kettlebell Metcon


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SOME TIPS BEFORE WE GET STARTED

WOD ETIQUETTE

  1. If you see a new face, say hello.

    We are a friendly community and you will probably meet some really cool new people here.

  2. Support your fellow CrossFitters, cheer them on during workouts.

    Spout encouraging words of wisdom if you aren’t out of breath. We strongly encourage high fives, fist bumps, special handshakes, and happy dances.

  3. Clean up after your workout.

    Put the weights and equipment back where you found it. Wipe up spills and throw your trash in its place.

  4. Listen to your coaches.

    We want you to succeed in all your fitness goals and we want you to do it in the safest and most efficient manner possible. We are here to help guide and instruct each athlete on their journey. It is your duty to inform your coach of any injury so that we can modify or adjust any movements or workouts as needed.

  5. Check yourself before you wreck yourself.

    Leave your ego at the door, we all have our strengths and weaknesses. You will have “off days” because you are human, no need to put yourself at risk of injury because you want to do the WOD as prescribed. If the weight is too heavy for you, that’s ok. We will modify it and you will still get the benefits of the workout.

  6. Get out of your comfort zone.

    Expect to do things here that you are not immediately comfortable with, that is normal. The only way we will ever turn our weaknesses into strength is by confronting them regularly. You should feel uncomfortable during your workouts, if you aren’t, you should be going heavier and/or faster. Push yourself past your comfort zone on every workout, fight for each rep, earn it, and you will reap the benefits.

  7. Stay positive.

    The stuff we do here is hard. Both physically and mentally you will be challenged. You aren’t always going to get a PR on a workout, you aren’t going to perfect your snatch or muscle up in week. But staying positive, giving 100% effort, and keeping your nose in it will lead you to the promise land.

  8. Be honest.

    No one cares what your score for a WOD was. EVERYONE cares if you cheated. You are only cheating yourself by falsifying your score. Take honor in the score you earned.

  9. Have Fun.

    This may be the most important rule of all. The time you spend here should be one of the highlights of your day. Get involved with the community, attend events, hang out and chat with fellow athletes, schedule gatherings, smile, laugh, and enjoy yourself. Life can get hectic at times, let CrossFit be your sanctuary away from the stresses of the real world. Lighten up and let loose!

WORKOUTS YOU CAN TAKE ON THE ROAD NEXT TIME YOU ARE TRAVELING

TRAVEL WODS

  • Travel WOD 1

    3 Rounds:
    Run 1/2 mile
    50 Squats

  • Travel WOD 2

    10 Rounds:
    10 pushups
    10 situps
    10 Squats

  • Travel WOD 3

    200 squats for time

  • Travel WOD 4

    5 Rounds:
    Run 200m
    10 squats
    10 pushups

  • Travel WOD 5

    3 Rounds:
    Sprint 200m
    25 pushups

  • Travel WOD 6

    6 Rounds:
    10 pushups
    10 squats
    10 situps

  • Travel WOD 7

    5 Rounds:
    3 vertical jumps
    3 squats
    3 long jumps

  • Travel WOD 8

    5 Rounds:
    400m sprint
    2 minutes rest in between

  • Travel WOD 9

    run 1 mile
    10 squats every minute

  • Travel WOD 10

    100 burpees for time

  • Travel WOD 11

    10 Rounds:
    10 pushups
    10 squats
    10 situps

  • Travel WOD 12

    10-9-8-7-6-5-4-3-2-1
    burpees
    squats

  • Travel WOD 13

    4 Rounds:
    run 400m
    50 squats

  • Travel WOD 14

    7 Rounds:
    7 squats
    7 burpees

  • Travel WOD 15

    100 jumping jacks
    75 squats
    50 pushups
    25 burpees

  • Travel WOD 16

    3 Rounds:
    10 handstand pushups
    20 burpees
    30 squats

  • Travel WOD 17

    50-40-30-20-10
    pushups
    squat jumps

  • Travel WOD 18

    run 1 mile
    100 pushups
    100 squats
    100 situps
    run 1 mile

  • Travel WOD 19

    3 Rounds:
    30 walking lunges
    20 tuck jumps
    10 burpees

  • Travel WOD 20

    AMRAP in 15 minutes:
    7 handstand pushups
    10 pushups

  • Travel WOD 21

    6 Rounds:
    200m sprint
    21 burpees

  • Travel WOD 22

    2 Rounds:
    50 mountain climbers
    40 situps
    30 burpees
    20 pushups
    10 high jump tucks

  • Travel WOD 23

    100 squats
    50 pushups

  • Travel WOD 24

    400m of broad jump burpees

  • Travel WOD 25

    8 Rounds:
    8 pistols (4 each leg)
    8 pushups

SEVERAL DIFFERENT MOVEMENTS YOU MAY ENCOUNTER WHILE TRAINING AT GAUNTLET CROSSFIT

GAUNTLET CROSSFIT MOVEMENT DEMO VIDEOS

 

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