Advanced RX Class:
Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Push Jerk 2-2-2-2-2 & 27-21-15: Overhead Walking Lunges and Clean & Jerks
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15: Overhead Walking Lunge With Plates and Power Clean & Jerks
27-21-15 reps, for time of:
Overhead Walking Lunge With Plate (45#/25#)
Power Clean & Jerk (95#/65#)
Alt EMOM 10 mins: Hang Power Clean + Hang Squat Cleans and Rope Climbs & AMRAP 10 mins: Hang Power Cleans, Ring Dips, Wall Balls and AbMat Sit-ups
Alt EMOM 10 mins: Hang Power Clean + Hang Squat Cleans and Rope Climbs
Every 1 min for 10 mins, alternating between:
1 Hang Power Clean + Hang Squat Clean, pick load
2 Rope Climbs, 15 ft.
AMRAP 10 mins: Hang Power Cleans, Ring Dips, Wall Balls and AbMat Sit-ups
Complete as many rounds as possible in 10 mins of:
7 Hang Power Cleans, pick load
14 Ring Dips
14 Wall Balls (20#/14#)
21 AbMat Sit-ups
* Choose a HPC load you can perform a set of 7 UB with.
BTWB
Some days are just hard…
Sometimes we program sudoku puzzle WOD layouts.
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week! We will resume the Teens class on Monday 11/28 at 6pm.
Lifting: Bench Press and Good Mornings & FGB Style – Burpees, Deadlifts, Kettlebell Swings and Row
Lifting: Bench Press and Good Mornings
Bench Press 5-4-3-2-1, using heaviest weight per set
Good Morning 5×4, using same weight per set
Alternate between lifts.
“FGB Style” – Burpees, Deadlifts, Kettlebell Swings and Row
3 rounds, 1 min per station, of:
Burpee
Deadlift (155#/105#)
Kettlebell Swing (53#/35#)
Row (Cal)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
BTWB
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
* REMINDER: NO CROSSFIT TEENS Classes next week! We will resume the Teens class on Monday 11/28 at 6pm.
Dropping in somewhere? Here’s a good video that outlines the drop-in experience. Here’s to those of you road warriors among us:
The Traveling CrossFitter
Lifting: Hang Power Snatches and Overhead Squats & 2 RFT: Rows, Hang Power Snatches, Double Unders and Handstand Push-ups
Lifting: Hang Power Snatches and Overhead Squats
Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
2 RFT: Rows, Hang Power Snatches, Double Unders and Handstand Push-ups
2 rounds for time of:
Row 750m
20 Hang Power Snatches (115#/75#)
75 Double Unders
25 Handstand Push-ups
BTWB
Photo by @robcwilson
The CrossFit Invitational comes to Canada this Sunday and will be streamed live on games.crossfit.com and Youtube.com/crossfit
Front Squat 3-3-3-3-3 & 3 RFT: Pull-ups, Front Squats and Box Jumps
3 RFT: Pull-ups, Front Squats and Box Jumps
3 rounds for time of:
20 Pull-ups
20 Front Squats (135#/95#)
20 Box Jumps (24″/20″)
BTWB
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
Advanced RX: Clean & Jerk 1-1-1-1 & 4 RFT: Rows, Clean & Jerks and Muscle-ups
Advanced RX Class:
Clean & Jerk 1-1-1-1
Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Rows, Clean & Jerks and Muscle-ups
4 rounds for time of:
Row 250m
5 Clean & Jerks, pick load
7 Muscle-ups
BTWB
Photo by @robcwilson
Our November OnRamp wrapped up on Saturday so be sure to welcome our new group as they start coming to classes. Welcome to Alaina, Logan, Jaycin, and Troy!
Last but not least congrats to Brian (above) for getting his first muscle-up on Saturday! Also some great coaching from Rob W. who is SO PROUD! Fist bumps!
Alt EMOM 12 mins: Deadlifts and Knees To Elbows & Sham
Alt EMOM 12 mins: Deadlifts and Knees To Elbows
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows
Sham
7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m
Air Force SSG David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force Special Investigations, DET 303, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. ~ www.crossfit.com
BTWB
Photo by @robcwilson
THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule
EMOM for 5 mins: Hang Squat Snatch & Chipper: Runs, Snatches, Overhead Squats
EMOM for 5 mins: Hang Squat Snatch
2 Hang Squat Snatches, pick load
Every 1 min for 5 mins.
Perform 2 HS as a complex (UB – no regrip)
Chipper: Runs, Snatches, Overhead Squats
For time:
Run 400m
15 Squat Snatches (135#/95#)
Run 400m
12 Power Snatches (135#/95#)
Run 400m
9 Overhead Squats (135#/95#)
Thruster and Weighted Pull-up 3-3-3 & Heavy Fran
Thruster 3-3-3
Thruster 3-3-3
Use the heaviest weight you can for each set.
Weighted Pull-up 3-3-3
Weighted Pull-up 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate between 3×3 sets of Thruster from rack.
Heavy Fran
15-12-9 reps, for time of:
Thruster (135#/95#)
Weighted Pull-Up (45#/25# dumbbell)
For weighted pull-ups, place a dumbbell between the legs above crossed ankles