Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Back Squat 3-3-3-3-3 & FT: Rows; 3x Thrusters and Toes-to-bars
Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows; 3x Thrusters and Toes-to-bars
For time:
Row 1000m
— then —
3 rounds of:
12 Thrusters (95#/65#)
15 Toes-to-bars
Team WOD: "Lift Up Luke" and Max Effort Day
Team WOD:
“Lift Up Luke”
Complete as many rounds as possible in 5 mins of:
4 Power Cleans (155#/105#)
24 Double Unders
10 Pull-ups
BTWB
Then Max Effort Day:
Choose a minimum of one exercise each round and shoot for a personal record.
Round One: 15 Minutes to find a 1RM of Clean (squat or power), Push Jerk , Power Snatch or Back Squat. Choose ONE lift.
Round Two: Max continuous reps of pull-ups, max toes-to-bar, max handstand push-ups, push-ups, ring dips or max wall balls.
Round Three: Max effort 500m row, 400m run, max continuous reps of double-unders, or max kettle bell swings (53#/35#).
You have 15 minutes for the first round. Complete the second and third as fast as you can, taking rests between exercises/rounds. Post your score for the exercises you did and leave the other exercises blank.
Fun turnout for the “Lift Up Luke” WOD on Saturday. Thanks to all who donated to the cause. If you ordered your shirt they should be shipped to the box so let us know.
Congrats to Jules who competed on Sunday at the Devotion Games as a team with Kira K. from CF Marysville and they placed 5th in the Women’s Firebreather team division.
Shoulder Press 2-2-2-2-2 & 3 RFT: Run, Air Squats and Push Press
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Air Squats and Push Press
3 rounds for time of:
Run 400m
30 Air Squats
20 Push Press (115#/75#)
BTWB
Pic by @robcwilson
Remember NO Advanced RX Class on Saturday.
Events:
This Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class on Saturday.
Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Invitational Update: USA Team
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 10 mins: Snatch & 5 RFT: Rows and Overhead Squats
5 RFT: Rows and Overhead Squats
5 rounds for time of:
Row 400m
15 Overhead Squats (95#/65#)
BTWB
Pic by @robcwilson
Happy birthday to our resident gym photog @robcwilson!
CrossFit Team Series week 1 recap. The “top” teams have some serious competition from non-Games athletes!
Every 1 min for 10 mins: Snatch
Every 1 min for 10 mins: Snatch
1 Snatch, pick load
Every 1 min for 10 mins.
Full Squat, scale to Power
Lifting: Ring Dips and Strict Pull-ups & Chipper: Down and Back
Lifting: Ring Dips and Strict Pull-ups
Ring Dip 3-3-3-3-3, using heaviest weight per set
Strict Pull-up 3-3-3-3-3, using heaviest weight per set
Chipper: Double Unders, Kettlebell Swings, Wall Balls, Burpees, and Hand Release Push-ups
For time:
50 Double Unders
40 Kettlebell Swings (53#/35#)
30 Wall Balls (20#/14#)
20 Burpees
10 Push-up (hand release)
20 Burpees
30 Wall Balls
40 Kettlebell Swings
50 Double Unders
Lifting: Ring Dips and Strict Pull-ups
Lifting: Ring Dips and Strict Pull-ups
Ring Dip 3-3-3-3-3, using heaviest weight per set
Strict Pull-up 3-3-3-3-3, using heaviest weight per set
Weighted Ring Dip and Weighted Pull-up.
Deadlift 3-3-3-3-3 & AMRAP 12 mins: Run and Deadlifts
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Run and Deadlifts
Complete as many rounds as possible in 12 mins of:
Run 400m
5 Deadlifts (Choose load)
BTWB
Events:
This Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class on Saturday.
Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.