Lifting: Snatch Balances and Overhead Squats & AMRAP 12 mins: Overhead Squats, Toes-to-bars and Strict Pull-ups

PR FaceLifting: Snatch Balances and Overhead Squats

Snatch Balance + Overhead Squat 1-1-1-1-1, using heaviest weight per set

AMRAP 12 mins: Overhead Squats, Toes-to-bars and Strict Pull-ups

Complete as many rounds as possible in 12 mins of:
7 Overhead Squats (135#/95#)
7 Toes-to-bars
7 Strict Pull-ups

From the legendary Coach B. (of the Burgener warm-up), this applies to the snatch as well as the clean. Jump, raise your shoulders and pull yourself under the bar!
Fixing the early arm pull with Coach Burgener – [video]
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

5 Things to Know in Your First Three Months of CrossFit

The most important quote in the above article:

“Focus on proper form on all of the movements before you start to increase weight, otherwise you are putting yourself at risk for injury. There is zero shame in scaling a movement until you are able to perfect it. This may mean you are working with a PVC pipe, a training bar, or a “girl bar”.”

EMOM – Power Clean & AMRAP 12 mins: Handstand Walks, Box Jumps and Thrusters

Advanced RX Class:

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EMOM – Power Clean : 155/75 lbs + 10 lbs / 1 min

Death By Power Clean (Increase load)

With a continuously running clock perform:
1 Power Clean (155#/75#) in the first 1 min,
1 Power Clean  (165#/85#) in the second 1 min
1 Power Clean  (175#/95#) in the third 1 min
etc. …
Continue adding 10# each minute for as long as you are able to successfully complete the lift in that given minute.

AMRAP 12 mins: Handstand Walks, Box Jumps and Thrusters

Complete as many rounds as possible in 12 mins of:
Handstand Walk, 12 ft
12 Box Jumps (24″/20″)
12 Thrusters (45#/33#)

The ascending Power Clean strength WOD was a fun test that we need to try with other lifts!
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

Ilya Ilyin – 183kg/190kg Snatches

Snatch Grip Deadlift 2-2-2-2-2 & 7 RFT: Burpees, Deadlifts and Chest-to-bar Pull-ups

250 WOD_Chris D

Snatch Grip Deadlift 2-2-2-2-2

Snatch Grip Deadlift 2-2-2-2-2

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

7 RFT: Burpees, Deadlifts and Chest-to-bar Pull-ups

7 rounds for time of:
7 Burpees
7 Deadlifts (225#/155#)
7 Chest-to-bar Pull-ups

Congrats on your 250th WOD Chris D.!
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

A Look Inside Brickwall CrossFit – [video]

Muscle-up Practice & Rows, Ball Slams, Wall Walks, Rope Climbs

1st MU_ReactionMuscle-up Practice

Practice muscle-ups or complete a single set of max reps MU

or

Ring Dips 5×5

Ring Dips

5-5-5-5-5

Rows, Ball Slams, Wall Walks, Rope Climbs

As many rounds as possible in 20 mins of:
300m Row
20 Ball Slams (30#/20#)
5 Wall Climbs
1 Rope Climb (15′)

Gym Muscle-up PR day with 3 first time PR’s. Brett N. at the 6am class, Brett S. at the 5pm class, and Cyrus at the 6pm class all got their very first muscle-ups! Well done all, that’s a huge milestone!

(Photos by Rob W.)

Thanksgiving Week Schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

CrossFit Invitational Live Event Archive

1st MU_Cyrus
1st MU_Brett S

Front Squat 3-3-3-3-3 & Chipper: Front Squats, Knees To Elbows, Box Jumps, KB Swings, Wall Balls

Young and Strong_2

Front Squat 3-3-3-3-3

Front Squat 3-3-3-3-3

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

Chipper: Front Squats, Knees To Elbows, Box Jumps, KB Swings, Wall Balls

For time:
10 Front Squats (205#/145#)
20 Knees To Elbows
30 Box Jumps (30″/24″)
40 Kettlebell Swings (53#/35#)
50 Wall Balls (20#/14#), (10/9 ft)
* Clean bar from ground


 
 
 
 
 
 
Thanksgiving Week Schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

Watch this video for tomorrow’s workout and bring your tall socks/shin sleeves.
Rope-climbing techniques with Chris Spealler and Matt Chan – [video]

Snatch 1-1-1-1-1 & Happy Birthday Jules, Genevieve, and Cyrus!

Bday WOD_Jules_Cyrus

Snatch 1-1-1-1-1

Snatch 1-1-1-1-1

* Full Squat

Happy Birthday x 3!

3 rounds for time of:
Run 400 m
10 Squat Snatch (135#/95#)

or

6 rounds for time of:
Run 200 m
5 Squat Snatch (135#/95#)

* Choose either 3 round or 6 round version. Run distance and full snatch reps total the same. Choose the one you feel you can complete faster.

Lifting: Push Press and Split Jerks & Chipper: Row (calories), Double Unders, OH Walking Lunge With Plates, Burpees, HSPU and Pull-ups

Lifting: Push Press and Split Jerks

Push Press 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set
* Perform as a complex 1 PP + 1 SJ. Sub Push Jerk if needed.

Chipper: Row (calories), Double Unders, Overhead Walking Lunge With Plates, Burpees, HSPU and Pull-ups

For time:
60 Row (calories)
50 Double Unders
40 Overhead Walking Lunge With Plates (45#/25#)
30 Burpees to Bumper Plate (45#/25#)
20 Handstand Push-ups
10 Strict Pull-ups

Congrats to Joe W. for achieving his 100th WOD tonight and earning that 100th WOD Club T!

Men’s 105kg division record setting highlights at the 2014 World Championships.

Results

Result cont