Category: Daily WOD
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
Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups
Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
* As a team of 2 complete for time. One works, one rests.
Photo by @robcwilson
The Final Hunt for the First Sanctionals Invite
Athletes Struggle in Unbroken Rope Climb Debut
Coming Jan. 1, 2020 we are announcing a membership rate adjustment of approximately 3-4% to keep up with rising operating costs. This is only our second dues adjustment in over 10 years of running our gym! During that time our costs for everything from all utilities, mortgage, COA fees, website and MindBody costs, CC processing fees, water service rental, retail product costs, and most importantly all taxes (property, B&O, DOR and federal) have all risen dramatically. This is no different to what all of us incur every year. We have deliberately tried to avoid passing on these costs to our members for several years now but can no longer sustain this annual impact without an increase. Dues will adjust by $4 more per month as of January 1st billing periods for individual memberships and by $8 for couples memberships. Thanks for your understanding!
Squat Clean 1-1-1 & Med Ball Annie
Squat Clean 1-1-1
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Med Ball Annie
For time:
50 Double Unders
50 AbMat Sit-ups
25 Medicine Ball Cleans (20#/14#)
40 Double Unders
40 AbMat Sit-ups
20 Medicine Ball Cleans
30 Double Unders
30 AbMat Sit-ups
15 Medicine Ball Cleans
20 Double Unders
20 AbMat Sit-ups
10 Medicine Ball Cleans
10 Double Unders
10 AbMat Sit-ups
5 Medicine Ball Cleans
Photo by @robcwilson
Things Are About to Get Filthy in Ireland
Coming Jan. 1, 2020 we are announcing a membership rate adjustment of approximately 3-4% to keep up with rising operating costs. This is only our second dues adjustment in over 10 years of running our gym! During that time our costs for everything from all utilities, mortgage, COA fees, website and MindBody costs, CC processing fees, water service rental, retail product costs, and most importantly all taxes (property, B&O, DOR and federal) have all risen dramatically. This is no different to what all of us incur every year. We have deliberately tried to avoid passing on these costs to our members for several years now but can no longer sustain this annual impact without an increase. Dues will adjust by $4 more per month as of January 1st billing periods for individual memberships and by $8 for couples memberships. Thanks for your understanding!
Lifting: Push Press and Bent Over Barbell Row & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and Run
Lifting: Push Press and Bent Over Barbell Row
Push Press 2-2-2-2-2, using heaviest weight per set
Bent Over Barbell Row 5-5-5-5-5, using heaviest weight per set
10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and Run
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up
Run 200m
Every 1 min for 8 mins: Squat Snatch & 3 RFT: Run, Kettlebell Swings and Overhead Squats
3 RFT: Run, Kettlebell Swings and Overhead Squats
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
15 Overhead Squats (95#/65#)
Power Clean: 2-2-2-2 & Saved by the Barbell
Power Clean: 2-2-2-2
Power Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Saved by the Barbell
3 rounds, 1 min per station, for reps:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.