Lifting: Ring Dips and Strict Pull-ups
Ring Dip 3-3-3-3-3, using heaviest weight per set
Strict Pull-up 3-3-3-3-3, using heaviest weight per set
Weighted Ring Dip and Weighted Pull-up.
Category: Standard RX
Lifting: Ring Dips and Strict Pull-ups & Chipper: Down and Back
Lifting: Ring Dips and Strict Pull-ups
Ring Dip 3-3-3-3-3, using heaviest weight per set
Strict Pull-up 3-3-3-3-3, using heaviest weight per set
Chipper: Double Unders, Kettlebell Swings, Wall Balls, Burpees, and Hand Release Push-ups
For time:
50 Double Unders
40 Kettlebell Swings (53#/35#)
30 Wall Balls (20#/14#)
20 Burpees
10 Push-up (hand release)
20 Burpees
30 Wall Balls
40 Kettlebell Swings
50 Double Unders
Deadlift 3-3-3-3-3 & AMRAP 12 mins: Run and Deadlifts
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Run and Deadlifts
Complete as many rounds as possible in 12 mins of:
Run 400m
5 Deadlifts (Choose load)
BTWB
Events:
This Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class on Saturday.
Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Squat Clean Thruster : 1 Rep Max & 21-15-9: Squat Cleans and Handstand Push-ups
21-15-9: Squat Cleans and Handstand Push-ups
21-15-9 reps, for time of:
Squat Clean (135#/95#)
Handstand Push-up
BTWB
“The Strict Muscle-up” – [video]
“Crab Walk” from the CrossFit Gymnastics Trainer Course – [video]
Team 9/11 WOD & 21-15-9: Toes-to-bars and AbMat Sit-ups
Team 9/11 WOD
As a Team of 2 Complete for Time:
Row, 2001 m
— then —
9 rounds of:
11 Box Jump Overs (24″/20″)
11 Thrusters (95#/65#)
11 Kettlebell Swings (53#/35#)
* Alternate work as you go with your partner. One rower, box, bar, KB per team
21-15-9: Toes-to-bars and AbMat Sit-ups
21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up
BTWB
Congrats to Jules for placing 1st place in the Teens division at the Elysian Games on Sunday!
Events:
Next Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class next Saturday. Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Power Clean 1-1-1-1-1 & 10 RFT: Muscle-ups, Power Cleans and Burpees
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Muscle-ups, Power Cleans and Burpees
10 rounds for time of:
3 Muscle-ups
5 Power Cleans (185#/115#)
7 Burpees
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Push Jerks and Split Jerks & 3 RFT: Row, Wall Balls and Run
Lifting: Push Jerks and Split Jerks
Push Jerk 2-2-2-2, using heaviest weight per set
Split Jerk 1-1-1-1, using heaviest weight per set
From the rack, 2 PJ + 1 SJ. Scale to 3 PJ.
3 RFT: Row, Wall Balls and Run
3 rounds for time of:
Row 500m
21 Wall Balls (20#/14#)
Run 400m
BTWB
Rob makes another main site photo today with the Kill Cliff Teens team (Jules, Reid, Hayden from SRCF and Alli from The Iron Bar).
Photo by @robcwilson
Lifting: Snatch Balances and Overhead Squats & 3 RFT: Runs, Pull-ups, Air Squats and Pull-ups
Lifting: Snatch Balances and Overhead Squats
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Scale to 2 OHS each set
3 RFT: Runs, Pull-ups, Air Squats and Pull-ups
3 rounds for time of:
Run 400m
15 Pull-ups
50 Air Squats
15 Pull-ups
Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups & FT: Double Under "Diane"
Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups
Every 1 min for 10 mins, alternating between:
12 Toes-to-bars
12 Ring Push Ups
FT: Double Under “Diane”
For time:
50 Double Unders
21 Deadlifts (225#/155#)
21 Handstand Push-ups
50 Double Unders
15 Deadlifts
15 Handstand Push-ups
50 Double Unders
9 Deadlifts
9 Handstand Push-ups