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Thursday 2/22 18.1 Announcement tonight

Monday, 19 February 2018 11:15

Briggs/Holte

 

Tune in to games.crossfit.com tonight at 8pm for the live announcement and watch these two go head to head.  If you haven't signed up there is still time

 

Today: 

RDL 4 x 5 (tension on hamstrings)

Farmers carry 4 x up and back- heavy

Light weight cuban Presses 2.5-10lbs x 5-10 (upright row + ext rotation + press + reverse order)

 

15 Min AMRAP

21 V-ups 

15 KBS (55/35)

9 Hang Cleans (95/65)

 

 

 

Bootcamp:

15 min Alt EMOM:

1) 10/8 Cal Bike

2) Farmers carry max distance in :45 

3) Max Alt DB seated press in :40 (light weight unbroken)

 

15 min Ladder

50 Double unders (x2 singles)

25 Russian Twists  (L/R=1)

25 KBS 

100 Double unders 

50 V-ups

50 KBS 

150 Double unders

75 V-ups

75 KBS 

200 Dubs

100 V-ups

100 KBS 

 

Wednesday 2/21

Monday, 19 February 2018 08:25

Congratulations to Luz for being selected member of the month for February. She has been a staple at the gym 5-6 days week.  She comes at varying times of the day to make sure she gets it in.  Get to know her a little bit more below.  And if you have ever wondered if you should double down on a soft 17 when the dealer shows a 6 ask her.

 

When did you start doing CrossFit?  

I started in September 2017

Favorite WOD? 

I like all WODs except for the ones with burpees.

Favorite Lift? 

Deadlift.

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I am from Bogota, Colombia.  I am an au pair and have been in the states for one year and a half. My whole family is in Colombia, so I live here with an American family who I love the most. they are like my second family...three kids and three crazy dogs make my days!!! I’m a dog person so any place with dogs is perfect for me.

What were you doing before CrossFit?  

I ride my bike sometimes. I joined a regular gym before but I didn’t like it. I felt uncomfortable like that was not my place, so I quit going.

What were your goals when joining CrossFit?  

My goals were losing weight, getting strong and being healthier.

Have you achieved any of those goals?  

Yes, I have! Since I started CrossFit I have seen many physical changes. I feel stronger now. I have a healthier lifestyle and I have lost weight!

Has CrossFit affected your life outside the Gym? 

Definitely! I am more active now.

Do you have any other special memories/ achievements during your time here?  

When I climbed the rope for first time I was so proud of myself because I thought I couldn’t do  it. I was surprised that I did it and it’s one of my special memories because when I tried to get it I got a scratch on my leg... it left a big scar on it so I’ll never forget! :-)

What advice would you give to a newbie just joining CrossFit Royalty? 

 Try it! You are going to love it. Everybody there is really nice, and you are never going to feel judged in any way. There is always someone to cheer you on to continue. At the beginning I was afraid of everything. I thought I wasn’t going to be able to do anything. A coach once told me stop thinking about it and just do it to see what happens!!! Since then, I challenge myself to do everything.

Something you might not know about me is?

I was a black jack dealer at a casino in Colombia!

 

CrossFit Open starts this week!!! Thursday 18.1 is released.  Saturdays we will be testing the open workouts.  Just like in years past we will have heats and judges.  If you don't want to sign-up and still participate please do come on Saturday mornings. 

 

Today:

4 sets:

DB Bench Press x 6-8

Double KB Alt Bent over row x 8-10 each arm

 

Spend a little time working bar muscle-ups

Jumping Bar MU

Russian Dips 

Negative Bar MU (Jump up over and slowly lower yourself to the bar and then slowly lower yourself from above the bar 

 

For time:

20 Bar Muscle-ups (Jumping bar MU OR 15 C2B + 15 Box Dips)

40 SOH (115/75)

60 Wallballs (20/14)

800m Run 

 

Bootcamp:

3 Rounds

12 Bench Dips

12 Alt Bent over row

24 V-ups

 

For Time:

20 GI Janes

40 Single DB SOH (20R/20L)

60 Wallballs 

800m Run

Tuesday 2/20

Monday, 19 February 2018 08:09

Congratulations to Luz for being selected member of the month for February. She has been a staple at the gym 5-6 days week.  She comes at varying times of the day to make sure she gets it in.  Get to know her a little bit more below.  And if you have ever wondered if you should double down on a soft 17 when the dealer shows a 6 ask her.

 

When did you start doing CrossFit?  

I started in September 2017

Favorite WOD? 

I like all WODs except for the ones with burpees.

Favorite Lift? 

Deadlift.

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I am from Bogota, Colombia.  I am an au pair and have been in the states for one year and a half. My whole family is in Colombia, so I live here with an American family who I love the most. they are like my second family...three kids and three crazy dogs make my days!!! I’m a dog person so any place with dogs is perfect for me.

What were you doing before CrossFit?  

I ride my bike sometimes. I joined a regular gym before but I didn’t like it. I felt uncomfortable like that was not my place, so I quit going.

What were your goals when joining CrossFit?  

My goals were losing weight, getting strong and being healthier.

Have you achieved any of those goals?  

Yes, I have! Since I started CrossFit I have seen many physical changes. I feel stronger now. I have a healthier lifestyle and I have lost weight!

Has CrossFit affected your life outside the Gym? 

Definitely! I am more active now.

Do you have any other special memories/ achievements during your time here?  

When I climbed the rope for first time I was so proud of myself because I thought I couldn’t do  it. I was surprised that I did it and it’s one of my special memories because when I tried to get it I got a scratch on my leg... it left a big scar on it so I’ll never forget! :-)

What advice would you give to a newbie just joining CrossFit Royalty? 

 Try it! You are going to love it. Everybody there is really nice, and you are never going to feel judged in any way. There is always someone to cheer you on to continue. At the beginning I was afraid of everything. I thought I wasn’t going to be able to do anything. A coach once told me stop thinking about it and just do it to see what happens!!! Since then, I challenge myself to do everything.

Something you might not know about me is?

I was a black jack dealer at a casino in Colombia!

 

CrossFit Open starts this week!!! Thursday 18.1 is released.  Saturdays we will be testing the open workouts.  Just like in years past we will have heats and judges.  If you don't want to sign-up and still participate please do come on Saturday mornings. 

 

Today:

Deficit Deadlifts 4 x 3 -nothing crazy, slightly heavier than last time for 4 reps

-Banded lateral steps 4 x 20'

-Banded Adduction 4 x 15 

 

For Time (or as far as you can get in 20 minutes)

9-1 

Power Clean (115/85)*

Run 200m after each set of power cleans 

 

*Rx add 10/5 lbs every round

*Rx+ add 20/10lbs every round

 

 

Bootcamp:

4 sets 

Deficit Double KB Deadlifts x 6-8

Banded Lateral Steps x 20'

Banded Adduction x 15

 

20 minute AMRAP

10 Double DB Power Cleans 

400m Run 

 

Congratulations to Luz for being selected member of the month for February. She has been a staple at the gym 5-6 days week.  She comes at varying times of the day to make sure she gets it in.  Get to know her a little bit more below.  And if you have ever wondered if you should double down on a soft 17 when the dealer shows a 6 ask her.

 

When did you start doing CrossFit?  

I started in September 2017

Favorite WOD? 

I like all WODs except for the ones with burpees.

Favorite Lift? 

Deadlift.

Tell us a little bit about yourself (family, job, sports, military, interests, etc.).

I am from Bogota, Colombia.  I am an au pair and have been in the states for one year and a half. My whole family is in Colombia, so I live here with an American family who I love the most. they are like my second family...three kids and three crazy dogs make my days!!! I’m a dog person so any place with dogs is perfect for me.

What were you doing before CrossFit?  

I ride my bike sometimes. I joined a regular gym before but I didn’t like it. I felt uncomfortable like that was not my place, so I quit going.

What were your goals when joining CrossFit?  

My goals were losing weight, getting strong and being healthier.

Have you achieved any of those goals?  

Yes, I have! Since I started CrossFit I have seen many physical changes. I feel stronger now. I have a healthier lifestyle and I have lost weight!

Has CrossFit affected your life outside the Gym? 

Definitely! I am more active now.

Do you have any other special memories/ achievements during your time here?  

When I climbed the rope for first time I was so proud of myself because I thought I couldn’t do  it. I was surprised that I did it and it’s one of my special memories because when I tried to get it I got a scratch on my leg... it left a big scar on it so I’ll never forget! :-)

What advice would you give to a newbie just joining CrossFit Royalty? 

 Try it! You are going to love it. Everybody there is really nice, and you are never going to feel judged in any way. There is always someone to cheer you on to continue. At the beginning I was afraid of everything. I thought I wasn’t going to be able to do anything. A coach once told me stop thinking about it and just do it to see what happens!!! Since then, I challenge myself to do everything.

Something you might not know about me is?

I was a black jack dealer at a casino in Colombia!

 

CrossFit Open starts this week!!! Thursday 18.1 is released.  Saturdays we will be testing the open workouts.  Just like in years past we will have heats and judges.  If you don't want to sign-up and still participate please do come on Saturday mornings. 

 

Today:

Front Squat 4 x 3 - heavy ish 3 

-4 x 5 strict chin-ups*

-4 x 5 strict Dips* 

*if possible add weight to both, if you need banded assistance, go to a box and put a weight in your lap

 

For time:

6 Rounds 

10 Single DB OHS (50/35) (Rd 1- 10 R arm, Rd2- 10 L arm) Scale to Single arm DB Thrusters 

10 TTB

40 Double unders (100 singles)

 

3 rounds NFT:

Unbroken set and then rest as needed

:15 Side plank starfish R

:20plank

:15 Side Plank starfish L

:20 plank

 

Bootcamp:

3 Rounds 

5 Heavy DB or KB Goblet Squat (5 seconds down)

7-10 Pull-ups

7-10 Dips 

 

For time:

6 Rounds

10 Single DB Thrusters (5/5)

10 V-ups

80 Singles 

 

3 rounds NFT:

Unbroken set and then rest as needed

:15 Side plank starfish R

:20plank

:15 Side Plank starfish L

:20 plank

 

Saturday 2/17

Tuesday, 13 February 2018 09:20

 

9am Suffer Saturday

"McGhee"

 

 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 

30 min AMRAP

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (24/20)

 

 

 

 

 

 

10am:

Cycle through the following for 15-20 minutes

10 Banded Lateral Steps each direction

10 Banded Adduction each leg

Underhand Bent over Row x 10

Walking Single Leg Plate RDL x 12-16

 

For time:

4 Rounds 

50 Double unders (100 singles)

250/200m Row or .4 mile bike (minimum of 1 round on bike) 

 

directly into

 

30-20-10

KBS (55/35)

10-20-30

Box Overs (24/20)

 

 

Friday 2/16

Tuesday, 13 February 2018 08:48

The open is coming!!!! 

 

If you want to participate in the open and see how you stack up against the world go to games.crossfit.com and sign-up.  Please select CrossFit Royalty as your team. 

 

Like years past we will perform the open workouts Saturday mornings with heats and judges.  If you don't want to sign-up and still participate on Saturdays please do so!!!!

 

Who is excited???????

 

Today:

16.1

20 min AMRAP

8 OH Lunges (95/65)

8 Bar Facing Burpees 

8 OH Lunges (95/65)

8 C2B

 

scale to FR lunge and any pull-up variation 

 

7 Min ABRAP

10 Weighted knee tuck sit-ups with rotation (take a plate and do a knee tuck rotating to touch plate to touch next to your hip)

15 6" hold pulses

20 Russian Twists 

 

 

Bootcamp:

20 min AMRAP

8 Single Arm OH Lunges (R)

8 KB Facing burpees 

8 Single Arm OH Lunges (L)

8 Pull-ups

 

7 Min ABRAP

10 Weighted knee tuck sit-ups with rotation (take a plate and do a knee tuck rotating to touch plate to touch next to your hip)

15 6" hold pulses

20 Russian Twists 

 

 

Thursday 2/15

Tuesday, 13 February 2018 08:25

The open is coming!!!! 

 

If you want to participate in the open and see how you stack up against the world go to games.crossfit.com and sign-up.  Please select CrossFit Royalty as your team. 

 

Like years past we will perform the open workouts Saturday mornings with heats and judges.  If you don't want to sign-up and still participate on Saturdays please do so!!!!

 

Who is excited???????

 

High of 64 today with a low of 51.  It is going to feel almost tropical!!! Time to run

 

Today: CrossFit and Bootcamp

Warm-up:

1 minute on each:

Bike or row easy

Alternating Spider mans 

Alternating Samson stretch 

 

:45 each

Bike or row moderate pace

MB Cleans 

Push-up to down dog

 

:30 each

Bike or row hard pace

MB Foot taps (in high plank toes on MB)

Banded GM 

 

Pizza Tag: First 3 minutes you can buy back in when your abmat gets knocked off by 7 no push-up burpees

After 3 minutes it is last person standing 

 

5 Rounds for time of each:

New Round every 5 minutes

15/9 Cal Bike

300m Run (to the generator)

20/15 Cal row

- Each round should be 95%+ effort and should be around 3 minutes.  Please scale down the distance on the run if needed.  

 

 

 

 

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