Lifting: Ring Dips and Strict Pull-ups
Ring Dip 3-3-3-3-3, using heaviest weight per set
Strict Pull-up 3-3-3-3-3, using heaviest weight per set
Weighted Ring Dip and Weighted Pull-up.
Category: WOD
Deadlift 3-3-3-3-3 & AMRAP 12 mins: Run and Deadlifts
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Run and Deadlifts
Complete as many rounds as possible in 12 mins of:
Run 400m
5 Deadlifts (Choose load)
BTWB
Events:
This Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class on Saturday.
Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Squat Clean Thruster : 1 Rep Max & 21-15-9: Squat Cleans and Handstand Push-ups
21-15-9: Squat Cleans and Handstand Push-ups
21-15-9 reps, for time of:
Squat Clean (135#/95#)
Handstand Push-up
BTWB
“The Strict Muscle-up” – [video]
“Crab Walk” from the CrossFit Gymnastics Trainer Course – [video]
Advanced RX: Back Squat 5-5-3-3-1-1-1 & 3 RFT: Run, Hang Power Snatches and Back Squats & 21-15-9: Toes-to-bars and AbMat Sit-ups
Advanced RX Class:
Back Squat 5-5-3-3-1-1-1
Back Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Hang Power Snatches and Back Squats
3 rounds for time of:
Run 400m
10 Hang Power Snatches (135#/95#)
20 Back Squats (135#/95#)
21-15-9: Toes-to-bars and AbMat Sit-ups
21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up
BTWB
Congrats to Jules for placing 1st place in the Teens division at the Elysian Games on Sunday!
Events:
Next Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class next Saturday. Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Team 9/11 WOD & 21-15-9: Toes-to-bars and AbMat Sit-ups
Team 9/11 WOD
As a Team of 2 Complete for Time:
Row, 2001 m
— then —
9 rounds of:
11 Box Jump Overs (24″/20″)
11 Thrusters (95#/65#)
11 Kettlebell Swings (53#/35#)
* Alternate work as you go with your partner. One rower, box, bar, KB per team
21-15-9: Toes-to-bars and AbMat Sit-ups
21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up
BTWB
Congrats to Jules for placing 1st place in the Teens division at the Elysian Games on Sunday!
Events:
Next Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class next Saturday. Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Back Squat 5-5-3-3-1-1-1 & 3 RFT: 400 m, Hang Power Snatches and Back Squats
Back Squat 5-5-3-3-1-1-1
Back Squat 5-5-3-3-1-1-1
Back Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Clean 1-1-1-1-1 & 10 RFT: Muscle-ups, Power Cleans and Burpees
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Muscle-ups, Power Cleans and Burpees
10 rounds for time of:
3 Muscle-ups
5 Power Cleans (185#/115#)
7 Burpees
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Push Jerks and Split Jerks & 3 RFT: Row, Wall Balls and Run
Lifting: Push Jerks and Split Jerks
Push Jerk 2-2-2-2, using heaviest weight per set
Split Jerk 1-1-1-1, using heaviest weight per set
From the rack, 2 PJ + 1 SJ. Scale to 3 PJ.
3 RFT: Row, Wall Balls and Run
3 rounds for time of:
Row 500m
21 Wall Balls (20#/14#)
Run 400m
BTWB
Rob makes another main site photo today with the Kill Cliff Teens team (Jules, Reid, Hayden from SRCF and Alli from The Iron Bar).
Photo by @robcwilson