Category: Standard RX

The CrossFit Games on ESPN 2: Sunday 10/16/16

Team WOD: AMRAP: Rows, Deadlifts, Hang Power Cleans and Front Squats

As a Team of 2 complete as many rounds as possible in 18 mins of:
200m Row
3 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
7 Front Squats (115#/75#)

Partner workout. While one person rows, the other does an AMRAP of 3,5,7. When the partner completes 200m, swap and pick up the AMRAP exactly where the other partner left off.
Post total rounds.

BTWB

Photo by @robcwilson

Tabata: Medicine Ball Cleans, Double Unders, Push-ups and Kettlebell Swings & FT: AbMat Sit-ups, Hollow Rocks and V-ups

Tabata: Medicine Ball Cleans, Double Unders, Push-ups and Kettlebell Swings

Tabata Medicine Ball Clean (20#/14#)
Tabata Double Under
Tabata Push-up
Tabata Kettlebell Swing (53#/35#)

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
1 minute rest/transition between exercises.

Snatch, Clean and Jerk, Workout

Checkout WOD:

FT: AbMat Sit-ups, Hollow Rocks and V-ups

For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups

BTWB

Photo by @robcwilson

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

8th annual Nugent Halloween Party:

Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.

The CrossFit Liftoff:

The Liftoff is coming in November. Snatch, Clean and Jerk. Workout.

Alt EMOM 12 mins: Hang Squat Snatch and Rope Climbs & Josh

Alt EMOM 12 mins: Hang Squat Snatch and Rope Climbs

Every 1 min for 12 mins, alternating between:
2 Hang Squat Snatches, pick load
1 Rope Climb, 15 ft
*Scale Rope Climb to 1 minute of Footlock Progression/Practice or scale up to 1 Legless.

Josh

For time:
21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

BTWB

Photo by @robcwilson

“U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.” ~ crossfit.com

Shoulder Press 3-3-3-3-3

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

Shoulder Press 3-3-3-3-3 & 3 RFT: Run, Box Jumps and Push Press

Shoulder Press 3-3-3-3-3

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

3 RFT: Run, Box Jumps and Push Press

3 rounds for time of:
Run 400m
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)

BTWB

Photo by @robcwilson

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

8th annual Nugent Halloween Party:

Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.

Back Squat 5-5-5 & Death By Burpees

Back Squat 5-5-5

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

“Death By” – Burpees

Death By Burpee

With a continuously running clock perform:
1 Burpee in the first 1 min,
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photo by @robcwilson

Squat Clean & Jerk 1-1-1-1-1 & AMRAP 15 mins w/ Buy-in: Run then Squat Cleans and Muscle-ups

Squat Clean & Jerk 1-1-1-1-1

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

AMRAP 15 mins w/ Buy-in: Run then Squat Cleans and Muscle-ups

In 15 mins do:
Run 1000m
then in the remaining time, AMRAP of:
5 Muscle-ups
5 Squat Cleans (155#/105#)

*Sub 5 Ring Dips for 5 MU each round.

BTWB

Photo by @robcwilson

Squat Clean & Jerk 1-1-1-1-1

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

Team WOD: 1RM Snatch & Team WOD: AMRAP 12 mins: Double Unders and Power Snatch

Team WOD: 12 Min to find a 1RM Snatch

As a team of 2 take 12 minutes to find:

1RM Snatch
12 minutes total for each member to each establish a 1RM.
* One barbell per team. Change loads as needed.
** Alternate lifts until time is up.
*** Squat or Power
Post total weight/loads lifted as a team.

Team WOD: AMRAP 12 mins: Double Unders and Power Snatch

As a team of 2 complete as many rounds as possible of:
25 Double Unders
12 Power Snatches (75#/55#)

* Alternate after each full round with your partner.
Post total rounds.

BTWB

Photo by @robcwilson

We need your help!

Rule #1 in our gym: Clean up after yourself.

We need your help to keep things organized, clean, and cared for. Please remember to put your equipment back neatly after you use it in the proper place. This means ALL equipment; whether it’s a PVC, abMat, dumbbell, band, box, ball or weight. Lately things have been getting sloppy. If you find something out of place do everyone a favor and put it where it goes, or better yet remind your WOD-buddy to put it back before they leave.

Making sure that ropes are hung and rollers are put back on their holders; bands, wall balls and kettlebells are sorted by color; and bumpers and weights are on the correct tree all mean when the next person needs to find it they know where to look.

Please also wipe down what you use, and throw the wipes away in the trash can in the lobbies, not in the chalk bucket.

Collars: Please don’t throw the collars back in the bucket. The red lock tabs can snap off easily which renders the collar useless. This means we then have to buy more. This can be avoided by placing the collars back in the bucket and not tossing them in from several feet away.

Thanks for helping keep our gym clean and awesome!