Community. Coaching. Caring.
Shoulder Press 3-3-3-1-1-1Shoulder Press 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400 m
15 Deadlifts (205#/145#)
20 Walking Lunges
25 AbMat Sit-ups
Every 2 mins for 10 mins do:
8 Strict Pull-ups
10 Ring Pushups
Scale to # reps you can manage for all 10 min.
5 rounds for time of:
10 Box Jump Overs, 24/20 in
10 Kettlebell Swings, 53/35 lbs
10 Sumo Deadlift High-pulls, 53/35 lbs
10 Goblet Squats, 53/35 lbs
Rest 45 secs
E2MOM for 10 mins: Strict Pull-ups and Ring PushupsEvery 2 mins for 10 mins do:
8 Strict Pull-ups
10 Ring Pushups
Scale to # reps you can manage for all 10 min.
5 rounds for time of:
10 Box Jump Overs (24″/20″)
10 Kettlebell Swings (53#/35#)
10 Sumo Deadlift High-pulls (53#/35#)
10 Goblet Squats (53#/35#)
Rest 45 secs
For time:
100 Double Unders
Squat Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Not touch and go
Happy 17th Birthday Jules!In 17 mins do:
Row 1000m
then in the remaining time AMRAP of:
6 Handstand Push-ups
6 Squat Cleans (165#/110#)
6 Lateral Burpee (Over Barbell)
Photo by @robcwilson
Happy birthday to Jules! Her mom wanted me program something gross. I think this probably did the trick. If you didn’t love this birthday workout then I know I did my job.
Group Flex Off:
Rich Froning completes the Liftoff – Event 3 – Workout (Powered by Rogue)
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
Every 1 min for 7 mins do:
1 Hang Power Snatch
1 Hang Squat Snatch
Every 1 min for 7 mins: Hang Power Snatches and Hang Squat SnatchesEvery 1 min for 7 mins do:
1 Hang Power Snatch
1 Hang Squat Snatch
Death By Power Snatch
With a continuously running clock perform:
1 Power Snatch (135#/95#) in the first 1 min,
2 Power Snatches (135#/95#) in the second 1 min
3 Power Snatches (135#/95#) in the third 1 min
…
Continuing this for as long as you are able.
(135#/95#)
Photo by @robcwilson
“Want to clean, squat and snatch more weight? Take a look at your footwear. The right pair of shoes can instantly put your body in a position to move more weight.” ~ www.theboxmag.com
Shoes Wisely www.theboxmag.com
“Sugar High” – CrossFit Journal [article]
Thruster 1-1-1-1-1Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
24 Wall Balls (20#/14#)
8 Bar Muscle-ups
21 Wall Balls
7 Bar Muscle-ups
18 Wall Balls
6 Bar Muscle-ups
15 Wall Balls
5 Bar Muscle-ups
12 Wall Balls
4 Bar Muscle-ups
9 Wall Balls
3 Bar Muscle-ups
Photo by @robcwilson
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
Muscle-up progression demo in ‘Merican and Chinese.
“Muscle-up Progression” from the CrossFit Level 1 Trainer Course – [video]
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: EMOM Burpees and Max Rep Power CleansIn teams of 2 EMOM (every minute on the minute) for 20 minutes complete:
8 Burpees
With the time remaining max rep Power Cleans (155#/105#) as possible
Score total Power Clean reps as a team.
* Only one athlete works at a time per minute; alternate work every minute.
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
