Push Press 1-1-1-1
Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Standard RX
Push Press 1-1-1-1 & Alt EMOM 18 mins: Burpees, DB Push Press and Rows
Push Press 1-1-1-1
Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Burpees, DB Push Press and Rows
Every 1 min for 18 mins, alternating between:
10 Burpees
12 Dumbbell Push Press, pick load
Row 150m/125m
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Work on either Squat or Power but stay consistent.
Snatch 1-1-1-1-1 & AMRAP 10 mins: Row, Overhead Squats, Row and Ring Dips
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work on either Squat or Power but stay consistent.
AMRAP 10 mins: Row, Overhead Squats, Row and Ring Dips
Complete as many rounds as possible in 10 mins of:
12/10 Row Calories
6 Overhead Squats, pick load
12/10 Row Calories
6 Ring Dips
Photo by @robcwilson
Although we always want everyone to clean after themselves in the gym, with the recent COVID concerns please ensure you follow these rules:
- If you are sick or have a sick family member, stay out of the gym
- Wipe down your PVC, equipment and pull-up bar after your workout with a FitWipe to disinfect (these wipes kill everything)
- Wash your hands with soap and water every time you use the restroom
- Don’t leave your water bottle or shaker at the gym, bring it home
- Make sure all trash, paper towels, cans, etc. go into a trash can
Front Squat 10-10-10 & Chipper: Wall Balls, AbMats, Box Jumps, DU, and Lunges
Front Squat 10-10-10
Front Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Wall Balls, AbMats, Box Jumps, DU, and Lunges
For time:
50 Wall Balls (20#/14#)
50 AbMat Sit-ups
50 Box Jumps (24″/20″)
50 Double Unders
50 Walking Lunges
Photo by @robcwilson
Front Squat 10-10-10
Front Squat 10-10-10
Front Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
FQ: Muscle Up, BMU, or Pull-up Skill Practice & Nate
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~www.crossfit.com
* Choose Nate or BMU AMRAP or scale to 2 strict Pull-ups per rd
Option 2:
AMRAP 20 mins: Bar Muscle-ups, HSPU and KB Swings
Complete as many rounds as possible in 20 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swing (70#/53#)
FQ: Muscle Up, BMU, or Pull-up Skill Practice & Nate
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
* Choose Nate or BMU AMRAP or scale to 2 strict Pull-ups per rd
FQ: Muscle Up, BMU, or Pull-up Skill Practice
Team WOD: 8 min to find 1RM Max Snatch & Chipper: KB Swings, Burpees, K2E, Snatches and Alternating Wall Balls
Team WOD: 8 min to find 1RM Max Snatch
Record your best Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 8 minutes. (Power or Squat)
Chipper: KB Swings, Burpees, K2E, Snatches and Alternating Wall Balls
As a team of 2 complete for time:
100 Kettlebell Swings (53#/35#)
50 Burpees
30 Knees To Elbows
10 Snatches (155#/105#)
30 Knees To Elbows
50 Burpees
100 Alternating Wall Ball (Partner) (20#/14#)
* One works/one rests. Power or Squat for snatch.
Photo by @robcwilson
March OnRamp starts this Tuesday 3/5. If you are interested or know someone ready have them reach out via the contact page on our website!
For the month of April we are bringing back the Open! We will program CF Games Open WOD’s from the past each Friday for 4 weeks. On Friday during classes expect to take turns judging and working out and having some fun with Friday Night Lights.