Community. Coaching. Caring. Since 2009.
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Runs, Kettlebell Swings and Bar Muscle Ups3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
7 Bar Muscle Ups
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-Ups
For time:
50 Hollow Rocks
Hang Squat Clean 3-3-2-2-1-1-1Hang Squat Clean 3-3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
75 Double Unders
— then —
(Choose your rep scheme)
45 Front Squats (135#/95#)
45 Ring Dips
— then —
75 Double Unders
* Break up the Front Squats and Ring Dips however you want so long as you complete the work.
Pic by @robcwilson
Pick your path style WOD today by getting to break up the reps into your own scheme. It’s always fun to see what people choose.
Looks who is almost as famous as Rich Froning!
Julianna Hasselbach is #PinkRedefined
“Froning: The Fittest Man in History” will be available on iTunes Oct. 2, 2015.
Shoulder Press 5-5-5-5-5Shoulder Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
60 Row (calories)
50 Wall Balls (20#/14#)
40 Toes-to-bars
30 Burpees
20 Chest-to-bar Pull-ups
Run 400m
1 Rope Climb 15 ft
7 RFT: Runs, Hang Power Snatches and Overhead Squats7 rounds for time of:
Run 200m
5 Hang Power Snatches (155#/105#)
5 Overhead Squats (155#/105#)
Photo by @robcwilson
Happy birthday WOD to ME! In case you were wondering I really hate snatching and overhead squats. And heavy things…
Events:
The 2015 CrossFit Liftoff Powered By Rogue
We will certainly be participating in this. Plan on this being programmed on Friday, November 6th!
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 20 mins of:
15 Clean & Jerks (135#/95#)
Rest 1 min
15 Clean & Jerks (155#/105#)
Rest 1 min
15 Clean & Jerks (185#/125#)
Rest 1 min
15 Clean & Jerks (225#/145#)
Rest 1 min
15 Clean & Jerks (245#/155#)
Rest 1 min
15 Clean & Jerks (265#/165#)
Photo by @robcwilson
Clean and Jerk ladder fun for both classes on Saturday. Seeing so many high fives around the gym immediately after the Team WOD was really cool.
10 good observations on CrossFit worth reading:
As a Team of 2; complete as many reps as possible in 20 minutes of:
30 clean and jerks (95#/65#)
30 clean and jerks (115#/75#)
30 clean and jerks (135#/85#)
30 clean and jerks (155#/95#)
30 clean and jerks (175#/105#)
30 clean and jerks (195#/115#)
* One works at a time; one barbell per team, adjust load as you go.
** Athletes must increase the weight of the barbell after each set of 30 reps.
Score total reps as a team.
Photo by @robcwilson
10 good observations on CrossFit worth reading:
Muscle Up Progression
This is not a timed workout.
Bar or Ring, practice progressions.
FT: Wall Balls, Run and Muscle-upsFor time:
100 Wall Balls (20#/14#)
Run 800m
10 Muscle-ups
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
Photo by @robcwilson
“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.” ~ crossfit.com
Back Squat 3-3-3-3-3Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
3 rounds of:
12 Thrusters (95#/65#)
15 Toes-to-bars
Team WOD:Complete as many rounds as possible in 5 mins of:
4 Power Cleans (155#/105#)
24 Double Unders
10 Pull-ups
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.