Advanced RX: Bench Press 10-8-6-4
Bench Press 10-8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1 & 5 RFT: Wall Balls and Hang Power Cleans
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Wall Balls and Hang Power Cleans
5 rounds for time of:
20 Wall Balls (20#/14#)
10 Hang Power Cleans (155#/105#)
Photo by @robcwilson
Lifting: Deadlifts and Weighted Pull-ups & AMRAP 10 mins: Run, Deadlifts and Strict Pull-ups
Lifting: Deadlifts and Weighted Pull-ups
Deadlift 3-3-3-3-3, using heaviest weight per set
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
* Alternate DL and Pull-up sets.
Lifting: Deadlifts and Weighted Pull-ups
Lifting: Deadlifts and Weighted Pull-ups
Deadlift 3-3-3-3-3, using heaviest weight per set
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
* Use mats, touch and go. Alternate DL and Pull-up sets.
Front Squat: 3-3-3-3 & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders
Front Squat: 3-3-3-3
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders
4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders
Photo by @robcwilson
Need to sub a movement? Remember your coaches will help to work around your injury or rehab and design a scale, sub, or even an alternate WOD for you.
Thanksgiving Week Schedule:
Need to sub a movement? Remember your coaches will help to work around your injury or rehab and design a scale, sub, or even an alternate WOD for you.
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/22: Closed! No classes
- Friday 11/23: One class @ 10am
- Saturday 11/24: Normal Class Schedule
Front Squat: 3-3-3-3
Front Squat: 3-3-3-3
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 3-3-3-3 & 3 RFT: Runs, Push-ups and Overhead Squats
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Runs, Push-ups and Overhead Squats
3 rounds for time of:
Run 400m
25 Push-up (hand release)
15 Overhead Squats (115#/75#)
Photo by @robcwilson
Thanksgiving Week Schedule:
- M/Tu/W: Normal Class Schedule
- Thursday 11/22: Closed! No classes
- Friday 11/23: One class @ 10am
- Saturday 11/24: Normal Class Schedule
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Wittman
Wittman
7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ www.crossfit.com
Advanced RX: Bulger
Advanced RX Class:
Bulger
10 rounds for time of:
Run 150m
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Handstand Push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. ~ www.crossfit.com
Photo by @robcwilson