3 RFT: Knees To Elbows, Kettlebell Swings, Push-ups and 4 more

Push-ups_Kelby

3 RFT: Knees To Elbows, Kettlebell Swings, Push-ups, Rope Climbs, Box Jumps, Back Extensions, Lunges

3 rounds for time of:
21 Knees To Elbows
21 Kettlebell Swings (53#/35#)
21 Push-ups
3 Rope Climbs, 15 ft
21 Box Jumps (20″)
21 Back Extensions
Walking Lunge, 150 ft

Sub: Good Morning (45#/33#) for back extension.

BTWB  

Coming Soon: Team of Champions

Photo by Rob W.

Congrats to Lou for hitting his 250th WOD the other day! Keep on racking them up!

Events:

Saturday 12/20 the 12 WOD’s of Xmas and Ugly Sweater Party!

We are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options. Anyone can also bring any potluck food you want to share. Wear your ugly sweater, and prepare for a fun workout and some good food!

  • Class times: 9:30, 10:30 and additional wave beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. Start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite and serving from approximately 11:00am to 1:30pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes

Lifting: Snatch Grip Deadlifts and Hang Squat Snatches & AMRAP 12 mins: Deadlifts, Burpees and Wall Balls

Wall BallLifting: Snatch Grip Deadlifts and Hang Squat Snatches

Snatch Grip Deadlift 2-2-2-2-2, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set

* Perform as a complex; 2 Snatch Grip DL + 1 Hang Snatch

AMRAP 12 mins: Deadlifts, Burpees and Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Deadlifts (225#/155#)
7 Burpees
9 Wall Balls (20#/14#)

BTWB   

The 2015 CrossFit Games season dates has been announced. Read the links below to see when the CrossFit Games Open, Regionals, and Games will be held. Plenty of changes this year to the format!

2015 Reebok CrossFit Games Season Schedule

What’s New in 2015

Back Squat 2-2-2-2-2 & Runs, Muscle-ups, Back Squats, Air Squats & V-ups : 3×10

DSC_2106Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

Runs, Muscle-ups, Back Squats, Air Squats

For Time:
600m Run
3 Muscle-ups
10 Back Squats (135#/95#)
400m Run
3 Muscle-ups
10 Back Squats
200m Run
3 Muscle-ups
10 Back Squats
50 Air Squats

Post total time.

V-ups : 3×10

V-ups 3×10

Rest as needed between sets.
* Perform slow and strict, not for time

BTWB  

Results

Results cont

Picture by Rob W.
Events:

Saturday 12/20 we are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options for those who don’t have anything for the potluck or just want to buy food. That way everyone is covered. Wear your ugly sweater, and prepare for a fun workout and some good food!

  • WOD starts at 9:30. We will run waves at 10:30 and beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. You start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite approximately 10am to 1pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Back Squat 2-2-2-2-2 & Runs, Muscle-ups, Back Squats, Air Squats

Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

Work up to 85-90% of 1 RM
Rest as needed between sets.

Runs, Muscle-ups, Back Squats, Air Squats

For Time:
600 m Run
3 Muscle-ups
10 Back Squats 135 lbs
400 m Run
3 Muscle-ups
10 Back Squats 135 lbs
200 m Run
3 Muscle-ups
10 Back Squats 135 lbs
50 Air Squats

Post total time.
Sub 3 Strict Pull-ups and 3 Dips for 3 MU.

Clean & Jerk : 1 Rep Max & Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

Team FrankFace

Main Class:

Clean & Jerk : 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP (As Many Rounds As Possible) in 20 mins of:

200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.

BTWB  Next Saturday 12/20 we are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options for those who don’t have anything for the potluck or just want to buy food. That way everyone is covered. Wear your ugly sweater, and prepare for a fun workout and some good food!
  • WOD starts at 9:30. We will run waves at 10:30 and beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. You start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite approximately 10am to 1pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Results

Every 1 min for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Squat Snatches and Push-up (hand release)

Snatch OHS Complex

Every 1 min for 7 mins: Snatches and Overhead Squats

Every 1 min for 7 mins do:
1 Snatch
2 Overhead Squats

* Choose load

AMRAP 12 mins: Squat Snatches and Push-up (hand release)

Complete as many rounds as possible in 12 mins of:
5 Squat Snatches (135#/95#)
15 Push-up (hand release)

The joys of working through sound issues. This story below illuminates many of the issues affiliates deal with sound and vibration.