Front Squat 5-5-3-3-1-1-1
Front Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Front Squat 5-5-3-3-1-1-1 & AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups
AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups
Complete as many rounds as possible in 20 mins of:
Run 200m
7 Power Cleans (135#/95#)
7 Chest-to-bar Pull-ups
BTWB
Photo by Rob W.
Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
- 8:30am
- 9:30am
- 10:30am (also 11:30 if necessary)
We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
Watch archived coverage from Regional Week 1
Advanced RX: Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7 & AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges
Advanced RX Class:
Squat Clean 2-2-2-1-1-1
Squat Clean 2-2-2-1-1-1
Warm up for the Regional MU/Clean ladder
2015 CrossFit Games Regional Event 7
For time:
15 Muscle-ups
1 Squat Clean (205#/135#)
1 Squat Clean (225#/145#)
1 Squat Clean (245#/155#)
1 Squat Clean (255#/165#)
1 Squat Clean (265#/175#)
Scale 15 MU to 25 C2B pull-ups
Checkout:
AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges
Complete as many rounds as possible in 5 mins of:
20 Double Unders
15 Push Press (75#/55#)
10 Front Rack Lunges (75#/55#)
BTWB
Photo by Rob W./ Photobomb by Michelle
Events:
Memorial Day Murph:
Coming up soon! Tune in for the schedule for this annual Memorial Day Hero WOD.
31Heroes:
We are registered once again to host the annual Team WOD 31 Heroes this August on Saturday 8/1. This will be our 5th year doing this workout. To sign up go here and click on the register link next to our gym.
In addition to typical weight/power lifting training I love to program complexes and EMOM’s. Their benefits are many vs. the standard strict strength program of fixed sets of single reps or no time domain. This article sums up what complexes are and why we do them.
Using Complexes: When, How and Why www.catalystathletics.com
Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking Lunge
Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking Lunge
As a team of 2 each partner must complete for time:
30 Row (calories)
Partner completes Deadlift Hold (205#/135#)
30 Push Press (115#/75#)
Partner completes Handstand Hold
30 Toes-to-bars
Partner completes Hang From Pull Up Bar
100m Overhead Walking Lunge With Plate (45#/25#)
* Partner 1 must complete 30 reps or 30 calories while Partner 2 maintains the static hold. Swap after the required reps are completed. Partner 2 then completes 30 while Partner 1 maintains static hold.
** OH Walking Lunge as a team for 100m, one partner works while one rests.
*** One bar, one plate, one rower per team.
Post total time.
Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7
Squat Clean 2-2-2-1-1-1
Squat Clean 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Warm up for the Regional MU/Clean ladder
2015 CrossFit Games Regional Event 7
For time:
15 Muscle-ups
1 Squat Clean, 205/135 lbs
1 Squat Clean, 225/145 lbs
1 Squat Clean, 245/155 lbs
1 Squat Clean, 255/165 lbs
1 Squat Clean, 265/175 lbs
Scale 15 MU to 25 C2B pull-ups
Squat Clean 2-2-2-1-1-1
Squat Clean 2-2-2-1-1-1
Squat Clean 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Warm up for the Regional MU/Clean ladder
Squat Snatch (Touch & Go) 2-2-2-2-2 & 5 RFT: Kettlebell Swings, Push Up (Deficit) and 400m
5 RFT: Kettlebell Swings, Push Up (Deficit) and 400m
5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Push Up (Deficit) Hands on 25# plates
Run 400m
Squat Snatch (Touch & Go) 2-2-2-2-2
Squat Snatch (Touch & Go) 2-2-2-2-2
Squat Snatch (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Strict Handstand Push-ups : 5x Max Rep & 3 RFT: Row (calories), Deadlifts and Wall Balls
Strict Handstand Push-ups : 5x Max Rep
Strict Handstand Push-ups 5x Max Rep
Rest as needed between efforts.
Scale to box pike, or 1 abMat under head. No kipping.
3 RFT: Row (calories), Deadlifts and Wall Balls
3 rounds for time of:
30 Row (calories)
15 Deadlifts (225#/155#)
30 Wall Balls(20#/14#)
BTWB
Tune in starting tomorrow on the CrossFit Games live stream for the first weekend of Regionals competition.
Live coverage of the regionals begins Friday morning!
CrossFit Games Update: Atlantic Regional Preview
Strict Handstand Push-ups : 5x Max Rep
Strict Handstand Push-ups : 5x Max Rep
Strict Handstand Push-ups 5x Max Rep
Rest as needed between efforts.
Scale to box pike, or 1 abMat under head. No kipping.