Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hold a 3 second pause at the bottom of each squat (count 1 One-thousand, 2 One-thousand, 3 One-thousand)
Category: Standard RX
Front Squat (Pause) 2-2-2-2-2 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Front Squats and Ring Dips
Front Squat (Pause) 2-2-2-2-2
Front Squat (Pause) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hold a 3 second pause at the bottom of each squat
10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Front Squats and Ring Dips
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean (135#/95#)
Front Squat (135#/95#)
Ring Dip
BTWB
Photo by @robcwilson
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) one class only at 10am
– Normal classes all other days
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 1-1-1-1-1 & Jack
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Jack“
Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/75#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
BTWB
Photo by @robcwilson
Thank you to all of our Veterans! We have many in our own SRCF community (both former and current service members) and a heartfelt thanks goes out to each and every one of you for your patriotic service.
“Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.” ~crossfit.com
Deadlift 3-3-3 & FT: Burpees and Deadlifts
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Burpees and Deadlifts
For time:
30 Burpees
20 Deadlifts (225#/155#)
Rest 1 min
20 Burpees
15 Deadlifts
Rest 1 min
10 Burpees
10 Deadlifts
Running clock. Athlete manages their own 1 minute rest as they go. Time stops after last set of 10 DL.
BTWB
Photo by @robcwilson
CF Mayhem Men Rich Froning, James Hobart, and Matt Hewett complete the Lift Off Event 2 (Clean and Jerk)
Overhead Squat 3-3-3-3-3 & AMRAP 12 mins: Snatches, Clean & Jerks, Chest-to-bar Pull-ups and Double Unders
Overhead Squat 3-3-3-3-3
Overhead Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Snatches, Clean & Jerks, Chest-to-bar Pull-ups and Double Unders
Complete as many rounds as possible in 12 mins of:
3 Snatches (135#/105#)
6 Clean & Jerks (135#/105#)
9 Chest-to-bar Pull-ups
54 Double Unders
BTWB
Photo by @robcwilson
Loved the CrossFit Liftoff! That was a very good event and the WOD was well programmed and reminiscent of the Open. Getting to hit two 1RM’s of the best two lifts and then do them lighter in a conditioning workout was a great format.
CrossFit LiftOff: Breakdown www.beyondthewhiteboard.com
Team WOD: Squat Clean Thrusters, Kettlebell Swings, Box Jumps, Deadlifts, Mountain Climbers
Team WOD: Squat Clean Thrusters, Kettlebell Swings, Box Jumps, Deadlifts, Mountain Climbers
As a Team of 2 complete as many rounds as possible in 18 mins of:
3 Squat Clean Thrusters (135#/95#)
6 Kettlebell Swings (70#/53#)
9 Box Jumps (24″/20″)
12 Deadlifts (135#/95#)
15 Mountain Climbers
Alternate the exercises, one person working at a time. Partner A does squat clean thrusters, then partner B does KB swings, then A does box jumps…etc.
Post total rounds/reps completed as a team.
BTWB
Photo by @robcwilson
The CrossFit Liftoff Event 3 (AMRAP WOD) will be programmed Monday. Registered Athletes will have until Monday at 5PM to submit their scores on all three events. If you are registered and cannot complete it on Monday for the deadline then you can do the AMRAP at 10:30am on Saturday.
Liftoff Update: November 5, 2015
Results
Photo by @robcwilson
The CrossFit Liftoff Event 3 (AMRAP WOD) will be programmed Monday. Registered Athletes will have until Monday at 5PM to submit their scores on all three events. If you are registered and cannot complete it on Monday for the deadline then you can do the AMRAP at 10:30am on Saturday.
Liftoff Update: November 5, 2015
Results
CrossFit Lift Off: Snatch and Clean & Jerk: 1 Rep Max
Snatch : 1 Rep Max
Record your best Snatch 1 Rep Max lift.
BTWB
Clean and Jerk : 1 Rep Max
Record your best Snatch 1 Rep Max lift.
BTWB
Photo by @robcwilson
Today’s workout was the CrossFit Liftoff events 1 and 2. Event 3 (AMRAP WOD) will be programmed Monday. Registered Athletes will have until Monday at 5PM to submit their scores on all three events. If you are registered and cannot complete it on Monday for the deadline then you can do the AMRAP at 10:30am on Saturday.
Really fun day just focusing on lifting. Congrats to all who hit a new PR (Personal Record) today for either lift or came close.
The Weightlifter’s Mindset
Houston, We Have Liftoff
Results
Results cont
Photo by @robcwilson
Today’s workout was the CrossFit Liftoff events 1 and 2. Event 3 (AMRAP WOD) will be programmed Monday. Registered Athletes will have until Monday at 5PM to submit their scores on all three events. If you are registered and cannot complete it on Monday for the deadline then you can do the AMRAP at 10:30am on Saturday.
Really fun day just focusing on lifting. Congrats to all who hit a new PR (Personal Record) today for either lift or came close.
The Weightlifter’s Mindset
Houston, We Have Liftoff
Results
Results cont
Lifting: Weighted Pull-ups and Ring Dips
Lifting: Weighted Pull-ups and Ring Dips
Weighted Pull-up 5×3, using same weight per set
Ring Dip 5×5, using same weight per set
Same weight across for Pull-ups. Same weight across for Dips. Scale to unweighted or assisted.
Lifting: Weighted Pull-ups and Ring Dips & Chipper: Double Unders, AbMat Sit-ups, Walking Lunges, and Ball Slams
Lifting: Weighted Pull-ups and Ring Dips
Weighted Pull-up 5×3, using same weight per set
Ring Dip 5×5, using same weight per set
Chipper: Double Unders, AbMat Sit-ups, Walking Lunges, and Ball Slams
For time:
50 Double Unders
50 AbMat Sit-ups
50 Walking Lunges
50 AbMat Sit-ups
50 Ball Slams (30#/20#)
50 AbMat Sit-ups
50 Walking Lunges
50 AbMat Sit-ups
50 Double Unders