Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
EMOM for 8 mins: 2 Deadlifts & 4 RFT: Muscle Ups, Deadlifts and Walking Lunges
4 RFT: Muscle Ups, Deadlifts and Walking Lunges
4 rounds for time of:
7 Muscle Ups
15 Deadlifts (225#/155#)
30 Walking Lunges
Post total time.
* Scale to Strict Pull-ups for MU
Photo by @robcwilson
More info about the evolution of the CrossFit Games:
Granite Games to Host CrossFit-Sanctioned Event in 2019
More info about the evolution of the CrossFit Games:
Granite Games to Host CrossFit-Sanctioned Event in 2019
Greg Glassman Reveals More Changes to the CrossFit Games in New Interview
EMOM for 8 mins: 2 Deadlifts
EMOM for 8 mins: 2 Deadlifts
2 Deadlifts, pick load
Every 1 min for 8 mins.
* Touch and go, no drops
Hang Power Snatch 1-1-1-1-1 & AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps
Hang Power Snatch 1-1-1-1-1
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps
Complete as many rounds as possible in 18 mins of:
Run 200m
6 Hang Power Snatches (135#/95#)
12 Box Jumps (24″/20″)
Photos by @robcwilson
Our fundraiser for Sam’s scholarship fund total is in and we collectively raised $1,001 as a gym (not counting what anyone may have directly contributed online or through the mail)! We will be getting the funds to the Saimo family this week. Thank you to everyone for donating and helping us honor Sam this year.
Events:
Our SFH Rep visit to provide samples and education about Stronger Faster Healthier brand supplements will be rescheduled after some travel conflicts. Stay tuned!
Katrin Davidsdottir Shares Inspiring Message of Self-Acceptance
Our fundraiser for Sam’s scholarship fund total is in and we collectively raised $1,001 as a gym (not counting what anyone may have directly contributed online or through the mail)! We will be getting the funds to the Saimo family this week. Thank you to everyone for donating and helping us honor Sam this year.
Events:
Our SFH Rep visit to provide samples and education about Stronger Faster Healthier brand supplements will be rescheduled after some travel conflicts. Stay tuned!
Katrin Davidsdottir Shares Inspiring Message of Self-Acceptance
Hang Power Snatch 1-1-1-1-1
Hang Power Snatch 1-1-1-1-1
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Front Squat 3-3-3 & AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups
Complete as many rounds as possible in 12 mins of:
3 Front Squats (155#/105#)
6 Toes-to-bars
9 Push-ups
Advanced RX: 10 RFT: Burpee Pull-ups and Wall Balls & Squat Clean: 6 min. to find a 1RM
Advanced RX Class:
10 RFT: Burpee Pull-ups and Wall Balls
10 rounds for time of:
3 Burpee Pull-ups
10 Wall Balls (20#/14#)
*Rest 2 min then find a 1RM squat clean in 6 min.
Squat Clean: 6 min. to find a 1RM
Record your best Squat Clean 1 rep max lift.
* Rest 2 min after WB/ Clean.
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3
Schedule:
CLOSED this Monday Labor Day 9/3
- All classes cancelled Monday. Have a safe and fun Labor Day weekend!
- Tuesday 9/4 will be regular hours
Dubai CrossFit Championship, First Sanctioned Event
Glassman: Dave is “the Director of the Games. Nothing’s changed.”
Team WOD: Squat Clean: 6 min. to find a 1RM & Team Karen
Team WOD: Squat Clean: 6 min. to find a 1RM
Record your best Squat Clean 1 rep max lift.
* As a team of 2 start with empty bar and find a 1RM squat clean. Share one bar and alternate lifts.
Team Karen
In teams of 2 complete for time:
300 Wall Balls (20#/14# at 10 ft./9ft.)
* One medicine ball per team. Break up the reps to total 300. One works/rests.
** Foul: If the Med Ball touches the ground team incurs a 5 burpee penalty during the WOD for each drop (stop and perform 5 burpees each).
Post total time.
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3
Schedule:
CLOSED this Monday Labor Day 9/3
- All classes cancelled Monday
- Tuesday 9/4 will be regular hours
Dubai CrossFit Championship, First Sanctioned Event
Glassman: Dave is “the Director of the Games. Nothing’s changed.”
Lifting: Bench Press and Bent Over Barbell Rows & Pt. 1: AMRAP 4 mins: Run and Push-ups
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate sets with Bench and Row
Pt. 1: AMRAP 4 mins: Run and Push-ups
Complete as many rounds as possible in 4 mins of:
Run, 200 m
10 Push-ups
* Rest 2 Minutes between each AMRAP
Lifting: Bench Press and Bent Over Barbell Rows & Pt. 1: AMRAP 4 mins: Run and Push-ups & Pt. 3: AMRAP 4 mins: Run and Box Jumps
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate sets with Bench and Row
Pt. 1: AMRAP 4 mins: Run and Push-ups
Complete as many rounds as possible in 4 mins of:
Run 200m
10 Push-ups
* Rest 2 Minutes between each AMRAP
Pt. 2: AMRAP 4 mins: Run and Kettlebell Swings
Complete as many rounds as possible in 4 mins of:
Run 200m
15 Kettlebell Swings (53#/35#)
* Rest 2 Minutes between each AMRAP
Pt. 3: AMRAP 4 mins: Run and Box Jumps
Complete as many rounds as possible in 4 mins of:
Run 200m
20 Box Jumps (24″/20″)
