Community. Coaching. Caring. Since 2009.
Squat Snatch 3-2-1-1-1-1Squat Snatch 3-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Sets of 3 and 2 are TNG (Touch and Go)
21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip
Find a max for the following complex:
1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk
FT: Double Unders; 4 Rds of Deadlifts and Push Jerks; Double UndersFor time:
100 Double Unders
— then —
4 rounds of:
10 Deadlifts (135#/95#)
10 Push Jerks (135#/95#)
— then —
100 Double Unders
Memorial Day Murph is coming!
Weighted Pull-up 2-2-2-2Weighted Pull-up 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Burpees
Run 400m w/medicine ball, (20#/14#)
25 Pull Up (Weighted) (20#/14#)
Run 400m w/medicine ball
25 Handstand Push Ups
Run 400m w/medicine ball
25 Pull Up (Chest To Bar)
Run 400m w/medicine ball
25 Burpees
* Weighted pull-up hold Med Ball or DB with feet or use vest. Kipping is allowed. Scale to unweighted pull-ups.
U.S. Army 1LT Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 3rd Brigade Combat Team, 25th ID, died on June 25, 2011, in Afghanistan, when enemy forces attacked his unit with small arms fire. ~ www.crossfit.com
Memorial Day Murph is coming!
Pt. 1: Team WOD: FT: Tag Team GraceIn teams of 2, complete for time:
90 Clean & Jerks (135#/95#)
* One partner works at a time
** Scale to load that you can do 3-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating every 10 calories.
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 2-2-2-2-2, using heaviest weight per set
Alt EMOM 15 mins: Alternating DB Snatches, Double Unders and Single Arm DB Overhead Walking LungesEvery 1 min for 15 mins, alternating between:
10 Alternating Dumbbell Snatches, pick load
30 Double Unders
10 Single Arm Dumbbell Overhead Walking Lunges, pick load
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
50-40-30-20-10: Wall Balls and AbMat Sit-ups50-40-30-20-10 reps, for time of:
Wall Ball (20#/14#)
AbMat Sit-up
Schedule:
On Saturday 5/19 the gym will be closed as we will be hosting the CF Gymnastics Course. No class!
Deadlift 3-3-3-3Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 7 mins of:
2 Deadlifts (225#/155#)
2 Strict Handstand Push-ups
4 Deadlifts
4 Strict Handstand Push-ups
6 Deadlifts
6 Strict Handstand Push-ups
8 Deadlifts
8 Strict Handstand Push-ups
10 Deadlifts
10 Strict Handstand Push-ups
12 Deadlifts
12 Strict Handstand Push-ups
Follow the pattern of 2-4-6-8, etc. reps, until the 7 minutes is up. Log total reps completed.
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate lifts. Two bars.
Chipper: Runs, Pull-ups, and Bar Muscle-UpsFor time:
Run 400m
50 Pull-ups
Run 400m
25 Chest-to-bar Pull-ups
Run 400m
10 Bar Muscle-ups
Run 400m
Day 1 of CrossFit Regionals Will Be Triple 3, Linda and…
Wood5 rounds for time of:
Run 400m
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pulls (95#/65#)
10 Thrusters (95#/65#)
Rest 1 min
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
