Community. Coaching. Caring.
Muscle Up Progression
This is not a timed workout.
Bar or Ring, practice progressions.
FT: Wall Balls, Run and Muscle-upsFor time:
100 Wall Balls (20#/14#)
Run 800m
10 Muscle-ups
Hang Snatch (high hang) 1-1-1-1-1, using heaviest weight per set
Hang Snatch (Below Knees) 1-1-1-1-1, using heaviest weight per set
Full Squat, 1 High Hang + 1 Below Knee Snatch as a complex. Scale to Power but work different hang starting position.
Hang Snatch (high hang) 1-1-1-1-1, using heaviest weight per set
Hang Snatch (Below Knees) 1-1-1-1-1, using heaviest weight per set
21-15-9 reps, for time of:
Box Jump (24″/20″)
Power Snatch (75#/55#)
Chest to Bar Pull Up
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
Photo by @robcwilson
“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.” ~ crossfit.com
Back Squat 3-3-3-3-3Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
3 rounds of:
12 Thrusters (95#/65#)
15 Toes-to-bars
Team WOD:Complete as many rounds as possible in 5 mins of:
4 Power Cleans (155#/105#)
24 Double Unders
10 Pull-ups
Choose a minimum of one exercise each round and shoot for a personal record.
Round One: 15 Minutes to find a 1RM of Clean (squat or power), Push Jerk , Power Snatch or Back Squat. Choose ONE lift.
Round Two: Max continuous reps of pull-ups, max toes-to-bar, max handstand push-ups, push-ups, ring dips or max wall balls.
Round Three: Max effort 500m row, 400m run, max continuous reps of double-unders, or max kettle bell swings (53#/35#).
You have 15 minutes for the first round. Complete the second and third as fast as you can, taking rests between exercises/rounds. Post your score for the exercises you did and leave the other exercises blank.
Fun turnout for the “Lift Up Luke” WOD on Saturday. Thanks to all who donated to the cause. If you ordered your shirt they should be shipped to the box so let us know.
Congrats to Jules who competed on Sunday at the Devotion Games as a team with Kira K. from CF Marysville and they placed 5th in the Women’s Firebreather team division.
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 2-2-2-2-2Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
30 Air Squats
20 Push Press (115#/75#)
Pic by @robcwilson
Remember NO Advanced RX Class on Saturday.
Events:
This Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class on Saturday.
Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Invitational Update: USA Team
1 Snatch, pick load
Every 1 min for 10 mins.
Full Squat, scale to Power
