Community. Coaching. Caring. Since 2009.
Advanced RX Class:Choose a lift that you didn’t do this week and work up to 5 heavy singles
Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
Handstand Walk, 25 ft
Photo by @robcwilson
Question: If an athlete comes to class solo, did it really happen?
Results
Record your best Push Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
FT: Handstand Push Ups, Run, Pull Ups (Weighted)For time:
21 Handstand Push Ups
Run 400m
21 Pull Up (Weighted)
15 Handstand Push Ups
Run 400m
15 Pull Up (Weighted)
9 Handstand Push Ups
Run 400m
9 Pull Up (Weighted)
Post time and weight used for pull-ups.
Photo by @robcwilson
Deadlift: 6-6-6-6Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 14 mins of:
12 Deadlifts (185#/135#)
15 Toes-to-bars
18 Row Calories
Photo by @robcwilson
Katrin Davidsdottir to be Featured in ESPN’s “The Body Issue”
Results
Results cont
Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go (TNG) use mats, no dropping from top.
Bench Press: 1-1-1Bench Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders
Photo by @robcwilson
Record your best Thruster 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
4 RFT: Power Cleans, Runs and Wall Balls4 rounds for time of:
15 Power Cleans (115#/75#)
Run 200m
15 Wall Balls (20#/14#)
Advanced RX Class:Every 1 min for 6 mins, alternating between:
3 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
6 rounds for time of:
8 Power Snatches (135#/95#)
8 Lateral Burpee Over Bars
Photo by @robcwilson
The gym will be closed on Monday Labor Day 9/2!
Best of luck to our resident photographer @robcwilson who will be having wrist surgery this coming week to allow him to get back to handstand walking everywhere.
Results
Team WOD: AMRAP 18 mins: Power Snatches, Toes-to-bars and Lateral Burpee Over BarsAs a team of 2 complete as many rounds as possible in 18 mins of:
6 Power Snatches (115#/75#)
6 Toes-to-bars
6 Lateral Burpee Over Bars
* Teams alternate work after each movement/ your partner
Photo by @robcwilson
The gym will be closed on Monday Labor Day 9/2!
Results
Weighted Ring Dip 5-5-5-5Weighted Ring Dip 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 18 mins of:
3 Kettlebell Swings (53#/35#)
3 Box Jump Overs (24″/20″)
Run 200m
6 Kettlebell Swings
6 Box Jump Overs
Run 200m
9 Kettlebell Swings
9 Box Jump Overs
Run 200m
etc.
Keep adding 3 reps to each movement each round until time expires.
Photo by @robcwilson
Weighted Ring Dip 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.