Skills WOD:
5-5-5-5-5
Handstand Push-up
or
Handstand Push-up progression, holds, and practice
Conditioning WOD:
3 Rounds for time of:
10 Push Press (115#/75#)
30 Kettlebell Swings (53#/35#)
50 Double-Unders
Results
Community. Coaching. Caring.
Skills WOD:
5-5-5-5-5
Handstand Push-up
or
Handstand Push-up progression, holds, and practice
Conditioning WOD:
3 Rounds for time of:
10 Push Press (115#/75#)
30 Kettlebell Swings (53#/35#)
50 Double-Unders
Results
Strength WOD:
Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Snatch + 1 Hang Snatch (Choose Load)
Conditioning WOD:
Complete AMRAP for 10 Minutes of:
30 Lateral Burpee (Over Barbell)
20 Overhead Squat (95#/15#) ll)
10 Strict Pull-ups
Results
Every 1 min for 10 mins do:
1 Squat Snatch
1 Hang Squat Snatch
Strength WOD:
1-1-1-1-1
Clean & Jerk
Conditioning WOD:
3 Rounds of max reps of each of the following exercises:
1 Minute of Push-ups
1 Minute of Power Clean and Push Jerks (Choose Load)
1 Minute of Air Squats
2 Minute Rest
* Perform this “Fight Gone Bad” Style. In this workout you move from each of three stations after a minute. The clock does not reset or stop between exercises. On call of “rotate”, the athletes must move to next station immediately for best score.
** This is a three-minute round of max reps per exercise from which a two-minute break is taken before repeating.
*** Score total reps/calories and reps per round.
Checkout:
2 Minutes Max Reps of Hollow Rocks
Results
View this photo
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Couple of Jerks:
Above photo by Rob W.
November OnRamp begins tomorrow night!
Invitational Update: November 3, 2014
Another event announced: 45 for 45
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Main Class:
As a team of 2 complete for time:
200m Run (Relay style)
100 Kettlebell Swings (53#/35#)
200m Run (Relay style)
100 Deadlifts (185#/135#)
200m Run (Relay style)
100 Burpee Box Jumps (24″/20″)
200m Run (Relay style)
* Break up reps with partner but stay in order of exercises. Runs are “relay style”, one partner runs, one rests.
** One bar, KB and box per team; alternate work.
Advanced RX Class:
Strength WOD:
3-3-3
Snatch Grip Push Press
then:
3-3-3
Snatch Grip Deadlift
Conditioning:
Complete AMRAP for 15 Minutes of:
3 Muscle-ups
6 Box Jumps (30″/24″)
9 Deadlifts (225#/155#)
200m Run
Results
Tomorrow we are hosting the Movement Fix Athlete and Coaches Workshop. Looking forward to furthering our education as coaches and athletes!
Are You Foam Rolling All Wrong? www.dailyburn.com
Snatch Grip Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Behind Neck
Strength WOD:
1RM
Back Squat
Conditioning WOD:
Complete AMRAP for 6 Minutes of:
6 Pull-ups Push-ups
6 Push-ups
6 Kettlebell Swing (Russian) (70#/53#)
6 Goblet Squat w/ Kettlebell (70#/53#)
Results
View this photo
View this photo
Clean and Jerk with Lauren Fisher (slow motion) by Rogue Fitness
On Saturday CrossFit Marysville is hosting a workout fundraiser for the families of the victims of the shootings that occurred recently at Marysville-Pilchuk High School. If you want to attend then details are here for the event. Thanks to everyone who has donated to the envelope that Mark left at the box. He will deliver it on Saturday.
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.