Bench Press 5-5-3-3 & FT: Rows; 5x Power Cleans and Ring Dips
Bench Press 5-5-3-3
Bench Press 5-5-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
FT: Rows…
Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints
Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints
As a team of 2 complete as many rounds as possible of:
25 Double…
Advanced RX: Snatch Balance + Overhead Squat 1-1-1-1-1 & Chipper: Run, Pull, Push and Squat Ladder
Advanced RX Class:
Snatch Balance + Overhead Squat 1-1-1-1-1
Snatch Balance + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can…
Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups & Christine
Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups
Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
20 AbMat Sit-ups
*…
Back Squat: 1RM & AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs
Back Squat: 1RM
Record your best Back Squat 1 Rep Max lift.
BTWB
AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs
Compl…
Thruster: 4 RM & Hope
Thruster: 4 RM
Record your best Thruster 4 Rep Max lift.
BTWB
Hope
3 rounds, 1 min per station, of:
Burpee
Power Snatch (75#/…
Push Jerk 3-3-3 & 4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks
Push Jerk 3-3-3
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
4 RFT: Run, Dead…
Squat Snatch 1-1-1-1-1 & FT: Run, Push-ups and Snatches
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
FT…
Advanced RX: Deadlift 5-4-3-2-1 & Johnson
Advanced RX Class:
Deadlift 5-4-3-2-1
Deadlift 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
…
Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans
Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans
As a team of 2 complete as many rounds as possible in 16 mins…
Clean & Jerk (Touch & Go): 2RM & Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, and Sumo Deadlift High-pulls
Clean & Jerk (Touch & Go): 2RM
Record your best Clean & Jerk (Touch & Go) 2 Rep Max lift.
BTWB
Chipper: Sit-ups,…
Front Squat 2-2-2 & FT: Rows, Double Unders and Run
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
FT: Rows, Do…
Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups & Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats & Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats
Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups
Every 1 min for 14 mins, alternating between:
3 Power Snatch (Tou…
Bench Press 10-8-6-4-2 & AMRAP 21 mins: Run, Dumbbell Thrusters, Toes-to-bars and Box Jumps
Bench Press 10-8-6-4-2
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AM…
Hang Squat Clean 3-3-3 & FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups
Hang Squat Clean 3-3-3
Hang Squat Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
FT…
Advanced RX: Alt EMOM 12 mins: Double Unders and Snatches & 2018 CrossFit Games Regional Event 4
Advanced RX Class:
Alt EMOM 12 mins: Double Unders and Snatches
Every 1 min for 12 mins, alternating between:
30 Double Unders
1 Snat…
Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper
Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper
As a team of 2 complete for time:
100 Double Under…
Front Squat 3-3-3 & AMRAP 14 mins: Run, Thrusters and Ball Slams
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AMRAP 14 min…
Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 3 RFT: Wall Balls and Rope Climbs
Alt EMOM 12 mins: Deadlifts and Hollow Rocks
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
* T…
Overhead Squat 3-3-3 & 5 RFT: Burpee Box Jumps, Double Unders and Overhead Squats
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
5 RFT:…
Push Press 3-3-3-3 & Row: 4 x 500m Repeats
Push Press 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
Row: 4 x 5…
Murph & 1/2 Murph & Team Murph
Murph
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
In memory of Navy Lieutenant Michael Murphy, 29, of…
Advanced RX: Lifting: Front Squats and Bench Press & FT: Rows, Front Squats and Bench Press
Advanced RX Class:
Lifting: Front Squats and Bench Press
Front Squat 3-3-3, using heaviest weight per set
Bench Press 3-3-3, using hea…
Team WOD: 3 RFT: Row Calories, Bench Press and Team Runs
Team WOD: 3 RFT: Row Calories, Bench Press and Team Runs
3 rounds for time of:
100 Row Calories
50 Bench Press (135#/95#)
Team Run 40…
Power Snatch (Touch & Go): 2RM & Alt EMOM 18 mins: Row, Wall Balls and Alternating Dumbbell Snatches
Power Snatch (Touch & Go): 2RM
Record your best Power Snatch (Touch & Go) 2 Rep Max lift.
BTWB
Alt EMOM 18 mins: Row, Wa…
Squat Clean 1-1-1-1-1 & Annie
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
Anni…
Strict False Grip Supine Ring Rows : 5×4 & 5 RFT: Muscle-ups, Push Press and Air Squats
Strict False Grip Supine Ring Rows : 5×4
Strict False Grip Supine Ring Rows 5×4
Rest as needed between sets.
* Alternate with Strict r…
Deadlift 2-2-2-2 & AMRAP 20 mins: Box Jumps, Kettlebell Swings and Runs
Deadlift 2-2-2-2
Deadlift 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no drops…
Back Squat 2-2-2-2-2 & 21-18-15: Back Squats and Lateral Burpee Over Barbells
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
21-18-…
Gym is Closed 5/19 Saturday!
Schedule Notice: Saturday 5/19
Gym is closed due to hosting the CF Gymnastics Course. No class!
Shoulder Press 2-2-2-2-2 & AMRAP 20 mins: Hand Release Push-ups, Row, AbMat Sit-ups and Air Squats
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AM…
Squat Snatch 3-2-1-1-1-1 & 21-15-9: Squat Snatches and Ring Dips
Squat Snatch 3-2-1-1-1-1
Squat Snatch 3-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Sets o…
Lifting: 1 Deadlift + 1 Power Clean +1 Hang Power Clean + 1 Split Jerk & FT: Double Unders; 4 Rds of Deadlifts and Push Jerks; Double Unders
Lifting: 1 Deadlift + 1 Power Clean +1 Hang Power Clean + 1 Split Jerk
Find a max for the following complex:
1 Deadlift + 1 Power Clean…
Weighted Pull-up 2-2-2-2 & Del
Weighted Pull-up 2-2-2-2
Weighted Pull-up 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
…
Back Squat 3-3-3-3-3 & FT: Dumbbell Thrusters, Runs
Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
FT: Du…
Pt. 1: Team WOD: FT: Tag Team Grace & Pt. 2: AMReps 5 mins: Row Max Calories
Pt. 1: Team WOD: FT: Tag Team Grace
In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)
* One partner works at a time
*…
Pt. 1: Team WOD: FT: Tag Team Grace
Pt. 1: Team WOD: FT: Tag Team GraceIn teams of 2, complete for time:
90 Clean & Jerks (135#/95#)
* One partner works at a time
* Use m…
Advanced RX: Power Clean & Jerk 1-1-1-1-1
Advanced RX: Power Clean & Jerk 1-1-1-1-1Power Clean & Jerk 1-1-1-1-1
Rest as needed between sets.
* Use mats.BTWB
Advanced RX: Power Clean & Jerk 1-1-1-1-1 & FT: Grace then 3 Rounds of Toes-to-bars and Run
Advanced RX Class:
Power Clean & Jerk 1-1-1-1-1
Power Clean & Jerk 1-1-1-1-1
Rest as needed between sets.
BTWB
FT: Grace…
Lifting: 1 Hang Squat Snatch + 2 Overhead Squats
Lifting: 1 Hang Squat Snatch + 2 Overhead SquatsHang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 2-2-2-2-2, using …
Lifting: 1 Hang Squat Snatch + 2 Overhead Squats & Alt EMOM 15 mins: Alternating DB Snatches, Double Unders and Single Arm DB Overhead Walking Lunges
Lifting Complex: 1 Hang Squat Snatch + 2 Overhead Squats
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 2-2-…
Lifting Complex: 1 Squat Clean + 2 Front Squats & 50-40-30-20-10: Wall Balls and AbMat Sit-ups
Lifting Complex: 1 Squat Clean + 2 Front Squats
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heavi…
Deadlift 3-3-3-3 & AMReps 7 mins: Deadlifts, Strict Handstand Push-ups
Deadlift 3-3-3-3
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AMReps 7 mins:…
Lifting: Bench Press and Bent Over Barbell Rows & Chipper: Runs, Pull-ups, and Bar Muscle-Ups
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using hea…
Wood
Wood
5 rounds for time of:
Run 400m
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pulls (95#/65#)
10 Thrusters (95#/65#)
Rest…
Advanced RX: EMOM for 9 mins: Squat Snatch & Chipper: Row, Air Squats, Run and Power Snatches
Advanced RX Class:
EMOM for 9 mins: Squat Snatch
1 Squat Snatch, pick load
Every 1 min for 9 mins.
BTWB
Chipper: Row, Air Squats…
Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats
Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats
As a team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
…
EMOM for 9 mins: Squat Snatch
EMOM for 9 mins: Squat Snatch1 Squat Snatch, pick load
Every 1 min for 9 mins.BTWB