Advanced RX: Squat Clean 1-1-1
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Category: Beyond the Whiteboard
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternate work (one works, one rests) Split reps or alternate exercises.
Photo by @robcwilson
Good post Turkey Day turnout to start to work off all the calories! Tomorrow will be a normal Saturday Team WOD as well and we will use the barbell.
Results
Good post Turkey Day turnout to start to work off all the calories! Tomorrow will be a normal Saturday Team WOD as well and we will use the barbell.
Results
Deadlift 5-5-5 & AMRAP 20 mins: Deadlift, Push-ups, and Box Jumps
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go.
AMRAP 20 mins: Deadlift, Push-ups, and Box Jumps
Complete as many rounds as possible in 20 mins of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box Jumps (24″/20″)
Photo by @robcwilson
Happy Thanksgiving! We wish everyone a safe and healthy holiday no matter what your plans are.
Note the schedule tomorrow:
- Friday is one class ONLY at 10am for a Team WOD
- Saturday will follow our normal schedule
Food for thought:
Walking: No Path to Fitness
Deadlift 5-5-5
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go. Use mats. No dropping DL. Use as a warm-up for WOD.
Push Press 3-3-3-3 & AMReps 10 mins: Toes-to-bar and Dumbbell Thruster Ladder
Push Press 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 10 mins: Toes-to-bar and Dumbbell Thruster Ladder
As many reps as possible in 10 mins of:
3 Toes-to-bars
3 Dumbbell Thrusters (pick load)
6 Toes-to-bars
6 Dumbbell Thrusters
9 Toes-to-bars
9 Dumbbell Thrusters
12 Toes-to-bars
12 Dumbbell Thrusters
15 Toes-to-bars
15 Dumbbell Thrusters
18 Toes-to-bars
18 Dumbbell Thrusters
21 Toes-to-bars
21 Dumbbell Thrusters
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/23: Closed! No classes
- Friday 11/24: One class @ 10am
- Saturday 11/25: Normal Class Schedule
CrossFit Liftoff Will Have Live Workout Announcement from Paradiso CrossFit
Push Press 3-3-3-3
Push Press 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 6-6-6 & 4 RFT: Air Squats, Strict Pull-ups, Hang Power Cleans and Ring Dips
Back Squat 6-6-6
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Air Squats, Strict Pull-ups, Hang Power Cleans and Ring Dips
4 rounds for time of:
50 Air Squats
10 Strict Pull-ups
10 Hang Power Cleans (135#/95#)
10 Ring Dips
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/23: Closed! No classes
- Friday 11/24: One class @ 10am
- Saturday 11/25: Normal Class Schedule
* REMINDER: NO CROSSFIT TEENS Classes this week (during Thanksgiving week)! We will resume the Teens class next Wednesday 11/29 at 5pm. Please let us know if you want to sign your teen (Ages 10-15) up!
EMOM for 10 mins: Squat Snatch
Advanced RX: EMOM for 10 mins: Squat Snatch & Pt. 1: 4 RFT: Squat Snatch and Double Under Ladder & Pt. 2: 5 mins: Run then Max Rep Muscle-ups
Advanced RX Class:
EMOM for 10 mins: Squat Snatch
1 Squat Snatch, pick load
Every 1 min for 10 mins.
Pt. 1: 4 RFT: Squat Snatch and Double Under Ladder
4 rounds, each round for time, of:
3 Squat Snatches (155#/105#)
30 Double Unders
2 Squat Snatches
20 Double Unders
1 Squat Snatch
10 Double Unders
Rest 1:30 between each round.
Rest 5 min then Pt 2
Pt. 2: 5 mins: Run then Max Rep Muscle-ups
Complete as many rounds as possible in 5 mins of:
Run 400m
max rep Muscle-ups
* Take 5 min rest after Pt 1
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/23: Closed! No classes
- Friday 11/24: One class @ 10am
- Saturday 11/25: Normal Class Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)! We will resume the Teens class on Wednesday 11/29 at 5pm.
CrossFit trolls internet “expert”.
Team WOD: AMRAP 16 mins: Run, Box Jump Over and Overhead Squats
Team WOD: AMRAP 16 mins: Run, Box Jump Over and Overhead Squats
As a team of 2 complete as many rounds as possible in 16 mins of:
Run 100m
6 Box Jump Overs (24″/20″)
6 Overhead Squats (115#/75#)
* Alternate each movement. One bar per team.
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/23: Closed! No classes
- Friday 11/24: One class @ 10am
- Saturday 11/25: Normal Class Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)! We will resume the Teens class on Wednesday 11/29 at 5pm.
Results