Hang Power Snatch 1-1-1-1-1
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Category: WOD
Hang Power Snatch 1-1-1-1-1 & AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps
Hang Power Snatch 1-1-1-1-1
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps
Complete as many rounds as possible in 18 mins of:
Run 200m
6 Hang Power Snatches (135#/95#)
12 Box Jumps (24″/20″)
Photos by @robcwilson
Our fundraiser for Sam’s scholarship fund total is in and we collectively raised $1,001 as a gym (not counting what anyone may have directly contributed online or through the mail)! We will be getting the funds to the Saimo family this week. Thank you to everyone for donating and helping us honor Sam this year.
Events:
Our SFH Rep visit to provide samples and education about Stronger Faster Healthier brand supplements will be rescheduled after some travel conflicts. Stay tuned!
Katrin Davidsdottir Shares Inspiring Message of Self-Acceptance
Our fundraiser for Sam’s scholarship fund total is in and we collectively raised $1,001 as a gym (not counting what anyone may have directly contributed online or through the mail)! We will be getting the funds to the Saimo family this week. Thank you to everyone for donating and helping us honor Sam this year.
Events:
Our SFH Rep visit to provide samples and education about Stronger Faster Healthier brand supplements will be rescheduled after some travel conflicts. Stay tuned!
Katrin Davidsdottir Shares Inspiring Message of Self-Acceptance
Front Squat 3-3-3 & AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups
Complete as many rounds as possible in 12 mins of:
3 Front Squats (155#/105#)
6 Toes-to-bars
9 Push-ups
Advanced RX: 10 RFT: Burpee Pull-ups and Wall Balls & Squat Clean: 6 min. to find a 1RM
Advanced RX Class:
10 RFT: Burpee Pull-ups and Wall Balls
10 rounds for time of:
3 Burpee Pull-ups
10 Wall Balls (20#/14#)
*Rest 2 min then find a 1RM squat clean in 6 min.
Squat Clean: 6 min. to find a 1RM
Record your best Squat Clean 1 rep max lift.
* Rest 2 min after WB/ Clean.
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3
Schedule:
CLOSED this Monday Labor Day 9/3
- All classes cancelled Monday. Have a safe and fun Labor Day weekend!
- Tuesday 9/4 will be regular hours
Dubai CrossFit Championship, First Sanctioned Event
Glassman: Dave is “the Director of the Games. Nothing’s changed.”
Team WOD: Squat Clean: 6 min. to find a 1RM & Team Karen
Team WOD: Squat Clean: 6 min. to find a 1RM
Record your best Squat Clean 1 rep max lift.
* As a team of 2 start with empty bar and find a 1RM squat clean. Share one bar and alternate lifts.
Team Karen
In teams of 2 complete for time:
300 Wall Balls (20#/14# at 10 ft./9ft.)
* One medicine ball per team. Break up the reps to total 300. One works/rests.
** Foul: If the Med Ball touches the ground team incurs a 5 burpee penalty during the WOD for each drop (stop and perform 5 burpees each).
Post total time.
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3
Schedule:
CLOSED this Monday Labor Day 9/3
- All classes cancelled Monday
- Tuesday 9/4 will be regular hours
Dubai CrossFit Championship, First Sanctioned Event
Glassman: Dave is “the Director of the Games. Nothing’s changed.”
Lifting: Bench Press and Bent Over Barbell Rows & Pt. 1: AMRAP 4 mins: Run and Push-ups & Pt. 3: AMRAP 4 mins: Run and Box Jumps
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 sets with Bench and Row
Pt. 1: AMRAP 4 mins: Run and Push-ups
Complete as many rounds as possible in 4 mins of:
Run 200m
10 Push-ups
* Rest 2 Minutes between each AMRAP
Pt. 2: AMRAP 4 mins: Run and Kettlebell Swings
Complete as many rounds as possible in 4 mins of:
Run 200m
15 Kettlebell Swings (53#/35#)
* Rest 2 Minutes between each AMRAP
Pt. 3: AMRAP 4 mins: Run and Box Jumps
Complete as many rounds as possible in 4 mins of:
Run 200m
20 Box Jumps (24″/20″)
Lifting: Bench Press and Bent Over Barbell Rows & Pt. 1: AMRAP 4 mins: Run and Push-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 sets with Bench and Row
Pt. 1: AMRAP 4 mins: Run and Push-ups
Complete as many rounds as possible in 4 mins of:
Run, 200 m
10 Push-ups
* Rest 2 Minutes between each AMRAP
Skill Work: 12 Min Cap & FGB Style: Row, Thrusters, Sit-ups and Double Unders
Skill Work: 12 Min Cap
Skill Work
12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, rope climbs, etc.
FGB Style: Row, Thrusters, Sit-ups and Double Unders
4 rounds, 1 min per station, of:
Row Calories
Thruster (75#/55#)
AbMat Sit-up
Double Under
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
Quote of the day: “90 percent of missed lifts are attributed to the feet.” ~ Coach Mike Burgener of CrossFit Weightlifting
Gymnailing It: Stick the Landing, Make the Lift
Schedule:
CLOSED this Monday Labor Day 9/3
- All classes cancelled Monday
- Saturday 9/1 and Tuesday 9/4 will be regular hours
Overhead Squat 2-2-2 & 7 RFT: Ring Dips, Chest-to-bar Pull-ups and Overhead Squats
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Ring Dips, Chest-to-bar Pull-ups and Overhead Squats
7 rounds for time of:
5 Ring Dips
6 Chest-to-bar Pull-ups
7 Overhead Squats (135#/95#)
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3
Schedule:
CLOSED this Monday Labor Day 9/3
- All classes cancelled Monday
- Saturday 9/1 and Tuesday 9/4 will be regular hours
Skill WOD: Handstand Push-ups & AMRAP 13 mins: Alternating Dumbbell Snatches, Burpees, Toes-to-bars and Handstand Push-ups
Skill WOD:
EMOM for 10 mins: 3 Handstand Push-ups or Practice Handstand Push-ups
Every 1 min for 10 mins: Handstand Push-up
3 Handstand Push-ups
Or Practice progressions with goal to improve your Handstand Push-up skill and speed.
AMRAP 13 mins: Alternating Dumbbell Snatches, Burpees, Toes-to-bars and Handstand Push-ups
Complete as many rounds as possible in 13 mins of:
50 Alternating Dumbbell Snatches (50#/35#)
40 Burpees
30 Toes-to-bars
20 Handstand Push-ups
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3
Schedule:
CLOSED this Monday Labor Day 9/3
- All classes cancelled
- Tuesday will be regular hours