Advanced RX Class:
Power Clean & Jerk 1-1-1-1-1
Power Clean & Jerk 1-1-1-1-1
Rest as needed between sets.
Category: WOD
Pt. 1: Team WOD: FT: Tag Team Grace & Pt. 2: AMReps 5 mins: Row Max Calories
Pt. 1: Team WOD: FT: Tag Team Grace
In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)
* One partner works at a time
** Scale to load that you can do 3-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating every 10 calories.
Pt. 1: Team WOD: FT: Tag Team Grace
Pt. 1: Team WOD: FT: Tag Team Grace
In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)
* One partner works at a time
* Use mats. Scale to load that you can do 3-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating every 10 calories.
Advanced RX: Power Clean & Jerk 1-1-1-1-1
Advanced RX: Power Clean & Jerk 1-1-1-1-1
Power Clean & Jerk 1-1-1-1-1
Rest as needed between sets.
* Use mats.
Lifting: 1 Hang Squat Snatch + 2 Overhead Squats & Alt EMOM 15 mins: Alternating DB Snatches, Double Unders and Single Arm DB Overhead Walking Lunges
Lifting Complex: 1 Hang Squat Snatch + 2 Overhead Squats
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 2-2-2-2-2, using heaviest weight per set
Alt EMOM 15 mins: Alternating DB Snatches, Double Unders and Single Arm DB Overhead Walking Lunges
Every 1 min for 15 mins, alternating between:
10 Alternating Dumbbell Snatches, pick load
30 Double Unders
10 Single Arm Dumbbell Overhead Walking Lunges, pick load
Photo by @robcwilson
Memorial Day Murph is coming! We will hold our annual Murph workout on Monday 5/28 (Memorial Day) in the AM. Wave times will be posted next week and sign-ups will be up in the gym to reserve a slot. In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year.
Update Show: Team Events, 2018 Regionals
Memorial Day Murph is coming! We will hold our annual Murph workout on Monday 5/28 (Memorial Day) in the AM. Wave times will be posted next week and sign-ups will be up in the gym to reserve a slot. In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year.
Update Show: Team Events, 2018 Regionals
Lifting: 1 Hang Squat Snatch + 2 Overhead Squats
Lifting: 1 Hang Squat Snatch + 2 Overhead Squats
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 2-2-2-2-2, using heaviest weight per set
* Use mats
Lifting Complex: 1 Squat Clean + 2 Front Squats & 50-40-30-20-10: Wall Balls and AbMat Sit-ups
Lifting Complex: 1 Squat Clean + 2 Front Squats
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
50-40-30-20-10: Wall Balls and AbMat Sit-ups
50-40-30-20-10 reps, for time of:
Wall Ball (20#/14#)
AbMat Sit-up
Photo by @robcwilson
Day 3 is released and all 6 of the individual events are locked. Team events are being released today.
Day 3 is released and all 6 of the individual events are locked. Team events are being released today.
Schedule:
On Saturday 5/19 the gym will be closed as we will be hosting the CF Gymnastics Course. No class!
Deadlift 3-3-3-3 & AMReps 7 mins: Deadlifts, Strict Handstand Push-ups
Deadlift 3-3-3-3
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 7 mins: Deadlifts, Strict Handstand Push-ups
As many reps as possible in 7 mins of:
2 Deadlifts (225#/155#)
2 Strict Handstand Push-ups
4 Deadlifts
4 Strict Handstand Push-ups
6 Deadlifts
6 Strict Handstand Push-ups
8 Deadlifts
8 Strict Handstand Push-ups
10 Deadlifts
10 Strict Handstand Push-ups
12 Deadlifts
12 Strict Handstand Push-ups
Follow the pattern of 2-4-6-8, etc. reps, until the 7 minutes is up. Log total reps completed.
Lifting: Bench Press and Bent Over Barbell Rows & Chipper: Runs, Pull-ups, and Bar Muscle-Ups
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate lifts. Two bars.
Chipper: Runs, Pull-ups, and Bar Muscle-Ups
For time:
Run 400m
50 Pull-ups
Run 400m
25 Chest-to-bar Pull-ups
Run 400m
10 Bar Muscle-ups
Run 400m
Photo by @robcwilson
Regional workouts are announced for Day’s 1 and 2:
Regional workouts are announced for Day’s 1 and 2:
Day 1 of CrossFit Regionals Will Be Triple 3, Linda and…
Wood
Wood
5 rounds for time of:
Run 400m
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pulls (95#/65#)
10 Thrusters (95#/65#)
Rest 1 min
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
Photo by @robcwilson
Starting the week off with a tribute WOD for a Hero. This one was long, challenging and tougher than it looked. As spring weather warms up we will continue to see some longer workouts mixed in with the chance to get outside.
Regionals workouts have started being announced (Day 1):
Update Show: Individual Day 1 Events, 2018 Regionals
Starting the week off with a tribute WOD for a Hero. This one was long, challenging and tougher than it looked. As spring weather warms up we will continue to see some longer workouts mixed in with the chance to get outside.
Regionals workouts have started being announced (Day 1):
Update Show: Individual Day 1 Events, 2018 Regionals