Community. Coaching. Caring. Since 2009.
Overhead Squat 3-3-3-3Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
25 Push-up (hand release)
15 Overhead Squats (115#/75#)
Photo by @robcwilson
Thanksgiving Week Schedule:
Wittman7 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 Class: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
Hang Power Snatch: 3-3-3Hang Power Snatch 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 2 mins for 18 mins do:
Row 150m/125m
10 Alternating Dumbbell Snatches (50#/35#)
5 Lateral Burpee Over Dumbbells
Gymnastics PracticeSkill 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.
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
Skill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up
This is not a timed workout.
*20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.
For time:
Run, 800 m
50 Push Press, 75/55 lbs
40 Box Jumps, 24/20 in
30 Power Snatches, 75/55 lbs
20 Pull-ups
10 Burpees
Deadlift 2-2-2-2Deadlift 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go.
Complete as many rounds as possible in 20 mins of:
6 Deadlifts (225#/155#)
7 Burpee Pull-ups
10 Kettlebell Swings (70#/53#)
Run 200m
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. ~ www.crossfit.com
Bench Press : 1-1-1-1-1Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
10 Sumo Deadlift High Pulls (95#/65#)
10 Ring Dips
Front Squat 4-4-4-4Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 300m
25 Wall Balls (20#/14#)
15 Toes To Bars
