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Front Racked Alternating Reverse Lunge 10-10-10Front Racked Alternating Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 Front Racked Alternating Reverse Lunges (95#/65#)
40 AbMat Sit-ups
30 Power Cleans (95#/65#)
20 Thrusters (95#/65#)
10 Burpees
15 Minutes: Choose Rope Climb or Handstand Walk PracticeChoose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.
* Focus on foot lock and technique for rope climb. Alternative for rope climb practice is to work on strict pull-ups.
For time:
Row 1000m
— then —
3 rounds of:
20 One Arm Alternating Dumbbell Snatches (50#/35#)
2 Rope Climbs, 15 ft
Thruster: 2RMRecord your best Thruster 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders
Bench Press 7-5-3-1Bench Press 7-5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 10 mins of:
Muscle Up (Unbroken)
Run 200m
* Each time you drop from the rings you must run 200m. Scale to Bar MU or Ring Dips max reps
Photo by @robcwilson
Bethany Shadburne, Pete Shaw Win SouthFit CrossFit Challenge, Earn Invite to 2020 CrossFit Games
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
Advanced RX Class:Death By Clean & Jerk
With a continuously running clock perform:
1 Clean & Jerk (135#/95#) in the first 1 min
2 Clean & Jerks in the second 1 min
3 Clean & Jerks in the third 1 min
…
Continuing this for as long as you are able.
3 rounds for time of:
15 AbMat Sit-ups
10 Hollow Rocks
5 V-ups
Team WOD: AMRAP 18 mins: Wall Balls and Clean & JerksAs a team of 2 complete as many rounds as possible in 18 mins of:
10 Wall Balls (20#/14#)
3 Clean & Jerks (135#/95#)
* 1 person working at a time; complete 1 full round of WB and C&J and then swap with your partner
Photo by @robcwilson
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7 rounds for time of:
5 Power Snatches (95#/65#)
5 Pull-ups
10 Push-ups
15 Air Squats
Weighted Strict Pull-up 3-3-3-3-3Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″ both M/W)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Barbell Good Morning (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)
Photo by @robcwilson
SCHEDULE ALERT:
Thanksgiving week hours for this week are as follows:
Have a Happy and safe Thanksgiving!
The Ultimate CrossFit Black Friday Cyber Monday Shopping Guide
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
Hang Power Clean & Jerk 1-1-1-1-1Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Complete as many rounds as possible in 20 mins of:
20/15 Row Calories
10 Dumbbell Power Cleans (50#/35#)
25 Air Squats
10 Dumbbell Shoulder-to-Overheads (50#/35#)
Photo by @robcwilson
SCHEDULE ALERT:
Thanksgiving week hours for this week are as follows:
Feeding the Frasers: Instagram’s Best Destination for CrossFit Foodies
Power Clean: 2-2-2-2Power Clean 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds, 1 min per station, for reps:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
