Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Back Squat 4-4-4-4 & AMRAP 15 mins: Ring Dips, AbMat Sit-ups, Air Squats and Double Unders
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Ring Dips, AbMat Sit-ups, Air Squats and Double Unders
Complete as many rounds as possible in 15 mins of:
10 Ring Dips
15 AbMat Sit-ups
20 Air Squats
25 Double Unders
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- On 12/30 this Wednesday we are running the “Hope” WOD at all class times for Chris Gregg to help raise some funds for him and his family as he battles leukemia. There will be a fundraiser box that his classmates from WSU will put out for anyone who wants to donate to him. Thanks in advance for your support, every bit counts!
- 12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are posted on the whiteboard starting Monday 12/28
- 1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
- 1/4: Normal classes resume
Thursday AM Class times are by sign-up for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you don’t get to sign up then please show up at 10:30am and be ready to roll in. Everyone will get to workout!
“The Power Clean” – [video]
Results
Results cont
Alt EMOM 12 mins: Hang Power Cleans and Box Jumps & FT: Rows and Wall Balls
Alt EMOM 12 mins: Hang Power Cleans and Box Jumps
Every 1 min for 12 mins, alternating between:
3 Hang Power Cleans, pick load
5 Box Jumps (30″/24″)
FT: Rows and Wall Balls
For time:
750m Row
50 Wall Balls (20#/14#)
500m Row
35 Wall Balls
250m Rows
20 Wall Balls
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are FULL.
- If you didn’t sign up for a time then come to the 10:30 class and we will roll you in! Everyone will get to WOD.
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- 12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am will be posted on the whiteboard starting Monday 12/28
- 1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
- 1/4: Normal classes resume
Tomorrow for Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups are full for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you didn’t get to sign up then please show up at 10:30am and be ready to roll in.
Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
“A Massie Holiday: Bacon Butternut Turducken” – CrossFit Journal [video] and [recipe]
Squat Clean 1-1-1 & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars
Squat Clean 1-1-1
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (135#/95#)
Toes-to-bar
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- Stay tuned for New Year’s week schedule
On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30 (Class is full!), 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
Results
Results cont
Overhead Squat 3-3-3-3-3 & Chipper: Overhead Squats, Pull-ups, Kettlebell Swings and Double Unders
Overhead Squat 3-3-3-3-3Chipper: Overhead Squats, Pull-ups, Kettlebell Swings and Double Unders
For time:
30 Overhead Squats (135#/95#)
45 Pull-ups
60 Kettlebell Swings (53#/35#)
90 Double Unders
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- Stay tuned for New Year’s week schedule
On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
“Hand Position in the Back Squat” from the CrossFit Weightlifting Advanced Trainer Course – [video]
Overhead Squat 3-3-3-3-3
Back Squat 5-5-3-3-1-1
Back Squat 5-5-3-3-1-1
Back Squat 5-5-3-3-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Back Squat 5-5-3-3-1-1 & 10 RFT: Deadlifts, Ring Handstand Push Ups and Runs
Advanced RX Class:
Back Squat 5-5-3-3-1-1
Back Squat 5-5-3-3-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Deadlifts, Ring Handstand Push Ups and Runs
10 rounds for time of:
5 Deadlifts (250#/170#)
3 Handstand Push Up (Rings)
Run 100m
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- Stay tuned for New Year’s week schedule
On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
Results
Hang Power Snatch 1-1-1-1-1 & AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs
Hang Power Snatch 1-1-1-1-1
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs
Complete as many rounds as possible in 15 mins of:
20 Ball Slams (30#/20#)
10 Knees To Elbows
1 Rope Climb
BTWB
Photo by @robcwilson
Holiday Schedule:
- 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- 12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
- 12/28 to 12/30: Normal schedule Monday through Wednesday
- Stay tuned for New Year’s week schedule
On Christmas Eve we will run our Annual “12 Days of Xmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Please sign up on the whiteboard!
The Open is coming!
FT: Bar Muscle Up Progressions and Kipping Pull Up Practices
FT: Bar Muscle Up Progressions and Kipping Pull Up Practices
For time:
Bar Muscle Up Progression
Kipping Pull Up Practice