Jerk: 5RM (Split or Push)
Find your Jerk 5 Rep Max.
* From rack, Split or Push. Use mats for drops!
Category: WOD
Back Squat 5-5-5 & FT: Walking Lunges, Pull-ups and Sit-ups
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Walking Lunges, Pull-ups and Sit-ups
For time:
Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)
Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)
Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)
Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)
Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)
Walking Lunge, 100 ft
6 Pull-ups
6 Sit-up (abmat)
Photo by @robcwilson
Coming this Saturday to the team WOD and the Advanced RX Class:
The CrossFit Liftoff
History of the Liftoff
The Walking Lunge
Coming this Saturday to the team WOD and the Advanced RX Class:
The CrossFit Liftoff
History of the Liftoff
The Walking Lunge
Back Squat 5-5-5
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Bench Press and Bent Over Barbell Rows & AMRAP 12 mins: Kettlebell Swings, Box Jumps and Ring Dips
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* alternate between lifts
AMRAP 12 mins: Kettlebell Swings, Box Jumps and Ring Dips
Complete as many rounds as possible in 12 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
Photo by @robcwilson
Lifting: Bench Press and Bent Over Barbell Rows
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* alternate between lifts
Advanced RX: Squat Clean 1-1-1 & Pt. 1: 10 RFT: Squat Cleans, Handstand Push-ups and Wall Balls & Pt. 2: E2MOM for 8 mins: Pull-ups, Run and Toes To Bars
Advanced RX Class:
Squat Clean 1-1-1
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 10 RFT: Squat Cleans, Handstand Push-ups and Wall Balls
10 rounds for time of:
2 Squat Cleans (185#/115#)
6 Handstand Push-ups
10 Wall Balls (20#/14#)
Pt. 2: E2MOM for 8 mins: Pull-ups, Run and Toes To Bars
Every 2 mins for 8 mins do:
5 Strict Pull-ups
Run 100m
5 Strict Toes To Bars
Photo by @robcwilson
Next Saturday (only) for the 0930 Main class and the 1045 Advanced RX class we will be programming the 1RM Snatch and 1RM C&J events for the Liftoff. There are no makeups. Stay tuned.
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans
Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans
As a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans
* Split up reps for STO and Cleans. Alternate WB shots. One bar and one med ball per team.
Photo by @robcwilson
Cold and flu season is here. Just a reminder to please remember to always wipe down your equipment!
Advanced RX: Squat Clean 1-1-1
Advanced RX: Squat Clean 1-1-1
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternate work (one works, one rests) Split reps or alternate exercises.
Photo by @robcwilson
Good post Turkey Day turnout to start to work off all the calories! Tomorrow will be a normal Saturday Team WOD as well and we will use the barbell.
Results
Good post Turkey Day turnout to start to work off all the calories! Tomorrow will be a normal Saturday Team WOD as well and we will use the barbell.
Results
Deadlift 5-5-5
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go. Use mats. No dropping DL. Use as a warm-up for WOD.