Category: Pre Workout / Skill

Clean : 1 Rep Max & Bench Press : 1 Rep Max

Clean : 1 Rep Max

Record your best Clean 1 Rep Max lift.

* 1RM Clean is from the ground, power or squat. Squat is preferred but you may choose to use power. After Clean max proceed to 1RM Bench.

Bench Press : 1 Rep Max

Record your best Bench Press 1 Rep Max lift.

BTWB

Photo by Rob W.

Today was a “Power Hour” day. Strictly a strength focus and no conditioning workout. We don’t do this often but it occasionally works it’s way into the programming to allow recovery from a couple days of tough “breathe heavy” WOD’s. Surprisingly the turnout was low for this. Who doesn’t love cleaning and benching?!?!

Congrats goes to Dan L. for completing his 250th WOD this week! Also congrats to those who completed the “Ab Challenge” that Will ran for the past 30 days.

Attention:

If anyone that has “bought in” to the Stop the Slop Challenge needs to pay please bring it into the gym this week.

“Getting it Off Your Chest: Camille and Clever Bench” – [video]

“Nick’s Zone: Chipotle Bison Chili With Butternut Squash” – CrossFit Journal [video] and [recipe]

Back Squat 5-5-5 & 2011 CF Games Masters Chipper

Back Squat 5-5-5

Chipper: Handstand Push Ups, Wall Balls, Toes To Bars and 3 more

For time:
10 Handstand Push Ups
20 Wall Balls (20#/14#)
30 Toes To Bars
40 Power Cleans (135#/95#)
50 Burpees
60 Sumo Deadlift High Pulls (75#/55#)

* Change load after PC for SDHP

BTWB

Game face:

Pics by Rob W.

Tomorrow is our re-test of our Stop the Slop Performance Challenge WOD and also the end of the 30 day Nutrition Challenge. Please make sure you weigh-in with a coach for your final results and also ensure you pay your $25 buy-in for the challenge if you didn’t yet. Make up day will be Wednesday then we will calculate final results. Congrats to everyone who saw it through!

Today’s SB Hangover WOD was from the 2011 CF Games Masters competition. This chipper was the fourth out of five events.

Looking for local competitions? Check this site for area CrossFit competitions/throw downs/events for all skill levels.

www.nwcomps.com

Speaking of competitions, if you haven’t yet signed up for the Open then it’s time to get it in gear. As of now we have 13 people signed up for the gym. Let’s get that over 30 plus!

Every 1 min for 10 mins: Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads

Every 1 min for 10 mins do:
1 Clean Pull, pick load
1 Hang Power Clean, pick load
1 Shoulder-to-Overhead, pick load

Advanced RX Class: EMOM Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads & Beast 12

Advanced RX Class:

Every 1 min for 10 mins: Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads

Every 1 min for 10 mins do:
1 Clean Pull, pick load
1 Hang Power Clean, pick load
1 Shoulder-to-Overhead, pick load

2015 Grid League Prospectus: Are You In?

Beast 12

For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Good Mornings (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)

BTWB

This classic CrossFit.com chipper workout is nicknamed “Beast 12”. I doubled the reps for our team workout and called it “Beast Mode 24”. Fitting for our pre-SuperBowl WOD. Both are deceptively gross. Go Hawks!

Olympic medalists, NFL starters, who is next to find CrossFit and cross over into Grid League competition?

Squat Clean 3-3-3-1-1-1 & AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)

Squat Clean 3-3-3-1-1-1

AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)

Complete as many rounds as possible in 15 mins of:
Run 200m
3 Squat Cleans (225#/155#)
12 Push Up (Rings)

BTWB

The workout demo below amazes me. The loads these two CF’ers are moving are pretty mind-blowing for a complex that is a shoulder/hip drive/leg combo that requires solid technique, speed and power. 3-4 years ago a male athlete who hit 205-225# in their final set (7th) would be considered top range/CF Games level. These guys do it in their 4th set. This sport keeps breaking barriers.

Scott Panchik and Noah Ohlsen on Wednesday’s Workout – [video]

Rich Froning tries his Reebok CrossFit Compete 6:14 shoe – [video]

Every 1 min for 6 mins: Squat Snatch & FT: Overhead Squats and Muscle Ups

Every 1 min for 6 mins: Squat Snatch

2 Squat Snatches

Every 1 min for 6 mins.
Not touch and go. Scale to power or hang power/squat for OnRamp grads.

Double, Double Toil and Trouble

FT: Overhead Squats and Muscle Ups

For time:
30 Overhead Squats (95#/65#)
7 Muscle Ups
20 Overhead Squats
5 Muscle Ups

BTWB

Working on those jump rope skills? Here’s a good article on how to develop the skills for the dreaded double-under.

The Road Starts Here

Deadlift 3-3-3-3-3 & FT: Double Unders and Handstand Push Ups

Deadlift 3-3-3-3-3

FT: Double Unders and Handstand Push Ups

For time:
50 Double Unders
10 Handstand Push Ups
40 Double Unders
8 Handstand Push Ups
30 Double Unders
6 Handstand Push Ups
20 Double Unders
4 Handstand Push Ups
10 Double Unders
2 Handstand Push Ups

BTWB

Watch CrossFit instructional videos, workout videos and archives on the new Exercises and Demos page.

Deadlift 3-3-3-3-3

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