Community. Coaching. Caring. Since 2009.
Death By Power Clean
With a continuously running clock perform:
1 Power Clean, 155/75 lbs in the first 1 min,
1 Power Clean, 165/85 lbs in the second 1 min
1 Power Clean, 175/95 lbs in the third 1 min
…
Continuing this for as long as you are able.
AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24"/20")
Rest 1 Minute
AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24"/20")
* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.
Snatch Grip Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
7 Burpees
7 Deadlifts (225#/155#)
7 Chest-to-bar Pull-ups
A Look Inside Brickwall CrossFit – [video]
Snatch Grip Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Muscle-up PracticePractice muscle-ups or complete a single set of max reps MU
Ring Dips
5-5-5-5-5
As many rounds as possible in 20 mins of:
300m Row
20 Ball Slams (30#/20#)
5 Wall Climbs
1 Rope Climb (15′)
Gym Muscle-up PR day with 3 first time PR’s. Brett N. at the 6am class, Brett S. at the 5pm class, and Cyrus at the 6pm class all got their very first muscle-ups! Well done all, that’s a huge milestone!
(Photos by Rob W.)
Thanksgiving Week Schedule:
CrossFit Invitational Live Event Archive
Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Front Squats (205#/145#)
20 Knees To Elbows
30 Box Jumps (30″/24″)
40 Kettlebell Swings (53#/35#)
50 Wall Balls (20#/14#), (10/9 ft)
* Clean bar from ground
Watch this video for tomorrow’s workout and bring your tall socks/shin sleeves.
Rope-climbing techniques with Chris Spealler and Matt Chan – [video]
3 rounds for time of:
Run 400 m
10 Squat Snatch (135#/95#)
or
6 rounds for time of:
Run 200 m
5 Squat Snatch (135#/95#)
* Choose either 3 round or 6 round version. Run distance and full snatch reps total the same. Choose the one you feel you can complete faster.
Lifting: Push Press and Split JerksPush Press 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set
* Perform as a complex 1 PP + 1 SJ. Sub Push Jerk if needed.
For time:
60 Row (calories)
50 Double Unders
40 Overhead Walking Lunge With Plates (45#/25#)
30 Burpees to Bumper Plate (45#/25#)
20 Handstand Push-ups
10 Strict Pull-ups
Congrats to Joe W. for achieving his 100th WOD tonight and earning that 100th WOD Club T!
Men’s 105kg division record setting highlights at the 2014 World Championships.
Snatch 1-1-1-1-1Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
25 minutes to snatch
As a Team of 2 complete for time:
24 Muscle-ups
30 Row (calories), partner holds Deadlift (275#/185#)
10 Squat Snatches (155#/100#)
30 Row (calories), partner holds Deadlift (275#/185#)
10 Squat Snatches (155#/100#)
* Break up MU and Snatch (full) reps as needed.
** For row, one partner must row for 30 calories once other partner has locked out the deadlift hold. If DL is dropped, stop row until bar is locked out again. Each partner must row their 30 calorie segment.
Post total time.
Advanced RX Class and the Main Class workouts were both team WOD’s yesterday, inspired by one of the recent CrossFit Invitational events between the four world teams of USA, Canada, Europe and Australia.
Rob S. and Jules competed as a team in the Dynamic Duo Throwdown at Kitsap CrossFit yesterday and finished 9th place out of 26 teams! Congrats!
Here is incredible footage in slow motion of Rich Froning’s 305 lb. Snatch at the CrossFit Invitational.
(Photo by Rob W.)
Results
Team WOD: Chest-to-bar Pull-ups, Row (cal), Deadlift Holds, Power SnatchesAs a Team of 2 complete for time:
48 Chest-to-bar Pull-ups
30 Row (calories), partner holds Deadlift (225#/155#)
10 Power Snatches (115#/75#)
30 Row (calories), partner holds Deadlift (225#/155#)
10 Power Snatches (115#/75#)
* Break up C2B and PS reps as needed.
** For row, one partner must row for 30 calories once other partner has locked out the deadlift hold. If DL is dropped, stop row until bar is locked out again. Each partner must row their 30 calorie segment.
Post total time.
(Photo by Rob W.)
