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Shoulder Press 5-5-5-5-5Shoulder Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
60 Row (calories)
50 Wall Balls (20#/14#)
40 Toes-to-bars
30 Burpees
20 Chest-to-bar Pull-ups
Run 400m
1 Rope Climb 15 ft
7 RFT: Runs, Hang Power Snatches and Overhead Squats7 rounds for time of:
Run 200m
5 Hang Power Snatches (155#/105#)
5 Overhead Squats (155#/105#)
Photo by @robcwilson
Happy birthday WOD to ME! In case you were wondering I really hate snatching and overhead squats. And heavy things…
Events:
The 2015 CrossFit Liftoff Powered By Rogue
We will certainly be participating in this. Plan on this being programmed on Friday, November 6th!
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Work up to a heavy Clean and Jerk for the main WOD
As a Team of 2; complete as many reps as possible in 20 minutes of:
30 clean and jerks (95#/65#)
30 clean and jerks (115#/75#)
30 clean and jerks (135#/85#)
30 clean and jerks (155#/95#)
30 clean and jerks (175#/105#)
30 clean and jerks (195#/115#)
* One works at a time; one barbell per team, adjust load as you go.
** Athletes must increase the weight of the barbell after each set of 30 reps.
Score total reps as a team.
Photo by @robcwilson
10 good observations on CrossFit worth reading:
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 20 mins of:
15 Clean & Jerks (135#/95#)
Rest 1 min
15 Clean & Jerks (155#/105#)
Rest 1 min
15 Clean & Jerks (185#/125#)
Rest 1 min
15 Clean & Jerks (225#/145#)
Rest 1 min
15 Clean & Jerks (245#/155#)
Rest 1 min
15 Clean & Jerks (265#/165#)
Photo by @robcwilson
Clean and Jerk ladder fun for both classes on Saturday. Seeing so many high fives around the gym immediately after the Team WOD was really cool.
10 good observations on CrossFit worth reading:
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
30 AbMat Sit-ups
15 Deadlifts (250#/175#)
Muscle Up Progression
This is not a timed workout.
Bar or Ring, practice progressions.
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.
