Lifting: Deadlifts and Weighted Pull-ups
Deadlift 3-3-3-3-3, using heaviest weight per set
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
* Alternate DL and Pull-up sets.
Category: Daily WOD
Front Squat: 3-3-3-3 & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders
Front Squat: 3-3-3-3
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders
4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders
Photo by @robcwilson
Need to sub a movement? Remember your coaches will help to work around your injury or rehab and design a scale, sub, or even an alternate WOD for you.
Thanksgiving Week Schedule:
Need to sub a movement? Remember your coaches will help to work around your injury or rehab and design a scale, sub, or even an alternate WOD for you.
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/22: Closed! No classes
- Friday 11/23: One class @ 10am
- Saturday 11/24: Normal Class Schedule
Overhead Squat 3-3-3-3 & 3 RFT: Runs, Push-ups and Overhead Squats
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Runs, Push-ups and Overhead Squats
3 rounds for time of:
Run 400m
25 Push-up (hand release)
15 Overhead Squats (115#/75#)
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/22: Closed! No classes
- Friday 11/23: One class @ 10am
- Saturday 11/24: Normal Class Schedule
Wittman
Wittman
7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ www.crossfit.com
Advanced RX: Bulger
Advanced RX Class:
Bulger
10 rounds for time of:
Run 150m
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Handstand Push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. ~ www.crossfit.com
Photo by @robcwilson
Team WOD: 10 RFT: Partner Runs, Pull-ups, Front Squats and Push Press
Hang Power Snatch: 3-3-3 & E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
Hang Power Snatch: 3-3-3
Hang Power Snatch 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
Every 2 mins for 18 mins do:
Row 150m/125m
10 Alternating Dumbbell Snatches (50#/35#)
5 Lateral Burpee Over Dumbbells
Photo by @robcwilson
Gymnastics Practice & FT: Air Squats and Rope Climbs
Gymnastics Practice
Skill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up
* 20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.
FT: Air Squats and Rope Climbs
For time:
100 Air Squats
4 Rope Climbs, 15 ft
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb
Photo by @robcwilson
5 more athletes test positive and are sanctioned from CrossFit events including 4 time Masters Champ Shawn Ramirez.
Athletes in Breach of Drug Policy
5 more athletes test positive and are sanctioned from CrossFit events including 4 time Masters Champ Shawn Ramirez.
Athletes in Breach of Drug Policy
Bench Press : 1-1-1-1-1 & 7 RFT: Sumo Deadlift High Pulls and Ring Dips
Bench Press : 1-1-1-1-1
Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Sumo Deadlift High Pulls and Ring Dips
7 rounds for time of:
10 Sumo Deadlift High Pulls (95#/65#)
10 Ring Dips
Photo by @robcwilson
Front Squat 4-4-4-4 & 3 RFT: Rows, Wall Balls and Toes To Bar
Front Squat 4-4-4-4
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Wall Balls and Toes To Bar
3 rounds for time of:
Row 300m
25 Wall Balls (20#/14#)
15 Toes To Bars