Category: Main Workout

Advanced RX: Back Squat (Pause) & 2 RFT: Deadlifts, Lateral Burpee (Over Barbell) and Muscle-ups & Front Squat : 25 Reps for Time

Advanced RX Class:

Back Squat (3 sec pause at bottom) 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

2 RFT: Deadlifts, Lateral Burpee (Over Barbell)s and Muscle-ups

2 rounds for time of:
30 Deadlifts (185#/135#)
20 Lateral Burpee (Over Barbell)
10 Muscle-ups

Front Squat : 25 Reps for Time

For time:
25 Front Squats (185#/135#)

*Clean from ground

BTWB

Photo by @robcwilson

Team WOD: Squat Clean Thrusters, Kettlebell Swings, Box Jumps, Deadlifts, Mountain Climbers

As a Team of 2 complete as many rounds as possible in 18 mins of:

3 Squat Clean Thrusters (135#/95#)
6 Kettlebell Swings (70#/53#)
9 Box Jumps (24″/20″)
12 Deadlifts (135#/95#)
15 Mountain Climbers
Alternate the exercises, one person working at a time. Partner A does squat clean thrusters, then partner B does KB swings, then A does box jumps…etc.
Post total rounds/reps completed as a team.

BTWB
Photo by @robcwilson
The CrossFit Liftoff Event 3 (AMRAP WOD) will be programmed Monday. Registered Athletes will have until Monday at 5PM to submit their scores on all three events. If you are registered and cannot complete it on Monday for the deadline then you can do the AMRAP at 10:30am on Saturday.
Liftoff Update: November 5, 2015
Results

Back Squat (3 sec pause at bottom) 2-2-2-2-2 & 2 RFT: Deadlifts, Lateral Burpee (Over Barbell)s and Muscle-ups

Back Squat (3 sec pause at bottom) 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

2 RFT: Deadlifts, Lateral Burpee (Over Barbell)s and Muscle-ups

2 rounds for time of:
30 Deadlifts, 185/135 lbs
20 Lateral Burpee (Over Barbell)s
10 Muscle-ups

CrossFit Lift Off: Snatch and Clean & Jerk: 1 Rep Max

Snatch : 1 Rep Max

Record your best Snatch 1 Rep Max lift.

BTWB

Clean and Jerk : 1 Rep Max

Record your best Snatch 1 Rep Max lift.

BTWB
Photo by @robcwilson
Today’s workout was the CrossFit Liftoff events 1 and 2. Event 3 (AMRAP WOD) will be programmed Monday. Registered Athletes will have until Monday at 5PM to submit their scores on all three events. If you are registered and cannot complete it on Monday for the deadline then you can do the AMRAP at 10:30am on Saturday.
Really fun day just focusing on lifting. Congrats to all who hit a new PR (Personal Record) today for either lift or came close.
The Weightlifter’s Mindset
Houston, We Have Liftoff
Results
Results cont

Lifting: Weighted Pull-ups and Ring Dips & Chipper: Double Unders, AbMat Sit-ups, Walking Lunges, and Ball Slams

Lifting: Weighted Pull-ups and Ring Dips

Weighted Pull-up 5×3, using same weight per set
Ring Dip 5×5, using same weight per set

Chipper: Double Unders, AbMat Sit-ups, Walking Lunges, and Ball Slams

For time:
50 Double Unders
50 AbMat Sit-ups
50 Walking Lunges
50 AbMat Sit-ups
50 Ball Slams (30#/20#)
50 AbMat Sit-ups
50 Walking Lunges
50 AbMat Sit-ups
50 Double Unders

BTWB

Photo by @robcwilson

Power Clean 1-1-1-1-1 & AMRAP 15 mins: Burpees, Wall Balls, Handstand Push-ups, Power Cleans and Muscle-Ups

Power Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

‘Do You Even Liftoff, Bro?’

AMRAP 15 mins: Burpees, Wall Balls, Handstand Push-ups, Power Cleans and Muscle-Ups

Complete as many rounds as possible in 15 mins of:
50 Burpees
40 Wall Balls (20#/14#)
30 Handstand Push-ups
20 Power Cleans (185#/115#)
10 Muscle-ups

*Scale MU to 10 Strict Pull-ups

BTWB

Photo by @robcwilson

Coach B tells you all about the LiftOff:

Next Up:

The CrossFit LiftOff is coming this Friday, Nov. 6. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the Snatch and Clean and Jerk events on 11/6 for all class times.

On Monday 11/9 we will plan to program the LiftOff WOD (unless the WOD includes equipment we cannot logistically handle on Monday). For those who register online and are unable to complete the WOD prior to the Monday, 5PM PST deadline you have the option to complete the WOD this Saturday 11/7 at the 0930 class (after the team workout gets going). Only those who are actually registered have this option.

There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.

* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!

Bench Press 3-3-3-3-3 & FT: Rope Climbs, Push Press and Rows

Bench Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

CrossFit Liftoff Update: October 13, 2015

FT: Rope Climbs, Push Press and Rows

For time:
5 Rope Climbs, 15 ft
100 Push Press (75#/55#)
Row 1000m

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Photos by @robcwilson

Next Up:

There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.

* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!

Registration for the 2015 CrossFit Liftoff is Now Open!

Front Squat 3-3-3-3-3 & Chipper: Front Squats, Pull-ups, Bar Muscle-ups

Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Front Squats, Pull-ups, Chest-to-Pull-ups and Bar Muscle-ups

For time:
21 Front Squats (95#/65#)
21 Pull-ups
15 Front Squats (135#/95#)
15 Chest-to-bar Pull-ups
9 Front Squats (185#/125#)
9 Bar Muscle Ups

BTWB

Welcome to Taylor and Amanda S. who recently completed OnRamp along with Kim S., Raine, Stephen, and Jeremy R.

Photos by @robcwilson

Housekeeping announcement regarding kids and pets:

We want to remind parents that the Squatch Cave is where we need your kids to stay. Please ensure your little one(s) are not in the front lobby or at the desk. The lobby area is meant for members to roll out, hang out, and generally needs to be a kid free zone. Please help the kids understand our rules and that staying put in the Cave is needed for their safety.

We have a received a few comments regarding the gym turning into a “kennel”. Going forward the dog policy is that member’s dogs will need to stay outside of the gym and can’t be out in the gym floor or tied up in the lobby (Obviously the only exception is Zoe). They can be leashed out back if needed. Dog hair, barking, accidents, allergy concerns, and several playing dogs unfortunately is very disruptive so we need to make this change.

Please know this isn’t due to any single child, pet or incident whatsoever. We just felt this is a necessary decision to proactively address before there is some sort of problem or complaint. Please do not read anything more into this! There is and was no “drama”! Thanks for your understanding, we love pets but recognize that not everyone else does. We want a business that is fun, friendly and family focused; but also clean, orderly, predictable, and appealing to all of our members beyond just a workout. We need everyone’s help to make that happen.