Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Standard RX
Overhead Squat 3-3-3-3 & 3 RFT: Runs, Push-ups and Overhead Squats
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Runs, Push-ups and Overhead Squats
3 rounds for time of:
Run 400m
25 Push-up (hand release)
15 Overhead Squats (115#/75#)
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/22: Closed! No classes
- Friday 11/23: One class @ 10am
- Saturday 11/24: Normal Class Schedule
Wittman
Wittman
7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ www.crossfit.com
Team WOD: 10 RFT: Partner Runs, Pull-ups, Front Squats and Push Press
Hang Power Snatch: 3-3-3 & E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
Hang Power Snatch: 3-3-3
Hang Power Snatch 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
Every 2 mins for 18 mins do:
Row 150m/125m
10 Alternating Dumbbell Snatches (50#/35#)
5 Lateral Burpee Over Dumbbells
Photo by @robcwilson
Gymnastics Practice
Gymnastics Practice
Skill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up
This is not a timed workout.
*20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.
Gymnastics Practice & FT: Air Squats and Rope Climbs
Gymnastics Practice
Skill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up
* 20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.
FT: Air Squats and Rope Climbs
For time:
100 Air Squats
4 Rope Climbs, 15 ft
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb
Photo by @robcwilson
5 more athletes test positive and are sanctioned from CrossFit events including 4 time Masters Champ Shawn Ramirez.
Athletes in Breach of Drug Policy
5 more athletes test positive and are sanctioned from CrossFit events including 4 time Masters Champ Shawn Ramirez.
Athletes in Breach of Drug Policy
Gymnastics Practice & Chipper: Run, Push Press, Box Jumps, Power Snatch, Pull-ups, and Burpees
Gymnastics Practice
Skill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up
This is not a timed workout.
*20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.
Chipper: Run, Push Press, Box Jumps, Power Snatch, Pull-ups, and Burpees
For time:
Run, 800 m
50 Push Press, 75/55 lbs
40 Box Jumps, 24/20 in
30 Power Snatches, 75/55 lbs
20 Pull-ups
10 Burpees
Deadlift 2-2-2-2 & Rankel
Deadlift 2-2-2-2
Deadlift 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go.
Rankel
Complete as many rounds as possible in 20 mins of:
6 Deadlifts (225#/155#)
7 Burpee Pull-ups
10 Kettlebell Swings (70#/53#)
Run 200m
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. ~ www.crossfit.com
Photo by @robcwilson
Bench Press : 1-1-1-1-1 & 7 RFT: Sumo Deadlift High Pulls and Ring Dips
Bench Press : 1-1-1-1-1
Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Sumo Deadlift High Pulls and Ring Dips
7 rounds for time of:
10 Sumo Deadlift High Pulls (95#/65#)
10 Ring Dips
Photo by @robcwilson