7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats
7 rounds for time of:
5 Power Snatches (95#/65#)
5 Pull-ups
10 Push-ups
15 Air Squats
Category: Daily WOD
Thruster: 3RM & Row : 4 x 500m Repeats
Thruster: 3RM
Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Row : 4 x 500m Repeats
Each for time:
Row: 4x 500m
Rest as needed between efforts.
Photo by @robcwilson
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
Alt EMOM 12 mins: Deadlifts and Knees To Elbows & 5 RFT: Deadlifts and Lateral Burpees
Alt EMOM 12 mins: Deadlifts and Knees To Elbows
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows
5 RFT: Deadlifts and Lateral Burpees
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)
Bench Press 8-6-4-2 & 10 RFT: Medicine Ball Cleans and Handstand Push Ups
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps
As a Team of 2 for time:
Team Relay 200m
100 Kettlebell Swings (53#/35#)
Team Relay 200m
100 Deadlifts (185#/135#)
Team Relay 200m
100 Burpee Box Jumps
Team Relay 200m
* Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.
Photo by @robcwilson
Know anyone looking to start CrossFit? This Cyber Monday we will be selling our OnRamp package for 30% off ($129.50 plus tax vs. $185 plus tax) Good between Dec. 1, 2019 through Feb. 29, 2020! You have three months starting with Dec. to decide when to start (Non-refundable). If you know someone who is on the fence let them know as we will only run this thru Monday 12/2 (now thru tomorrow). To purchase click the link above, select “Cyber Monday 30% Off Special” under Contracts/Packages.
Team WOD: FT: Row, Partner Wall Balls, Power Snatches
Thruster: 4RM & 3 RFT: Rows, Burpees and Thrusters
Weighted Strict Pull-up 3-3-3-3-3 & Beast 12
Weighted Strict Pull-up 3-3-3-3-3
Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Beast 12
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″ both M/W)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Barbell Good Morning (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)
Photo by @robcwilson
SCHEDULE ALERT:
Thanksgiving week hours for this week are as follows:
- Mon-Wed: Regular schedule
- Thursday: Closed
- Friday: 9:30am only (Team WOD)
- Saturday: 9:30am only (Team WOD)
Have a Happy and safe Thanksgiving!
The Ultimate CrossFit Black Friday Cyber Monday Shopping Guide
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
Hang Power Clean & Jerk 1-1-1-1-1 & AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads
Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads
Complete as many rounds as possible in 20 mins of:
20/15 Row Calories
10 Dumbbell Power Cleans (50#/35#)
25 Air Squats
10 Dumbbell Shoulder-to-Overheads (50#/35#)
Photo by @robcwilson
SCHEDULE ALERT:
Thanksgiving week hours for this week are as follows:
- Mon-Wed: Regular schedule
- Thursday: Closed
- Friday: 9:30am only
- Saturday: 9:30am only
Feeding the Frasers: Instagram’s Best Destination for CrossFit Foodies
Advanced RX: E2MOM for 10 mins: Back Squat & 12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press & Checkout: Alt EMOM 12 mins: Assault Bike Calories and Handstand Walks
Advanced RX Class:
E2MOM for 10 mins: Back Squat
5 Back Squats, pick load
Every 2 mins for 10 mins.
12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press
12-9-6-9-12 reps, for time of:
Back Squat (135#/95# – from floor)
Lateral Burpees Over Bar
Bench Press (155#/95#)
Checkout: Alt EMOM 12 mins: Assault Bike Calories and Handstand Walks
Every 1 min for 12 mins, alternating between:
10 Assault Bike Calories
Handstand Walk, 10 ft
Photo by @robcwilson
The first Sanctional wraps tomorrow and the race is tight for who is going to earn the invite.
The Final Hunt for the First Sanctionals Invite