AMRAP 20 mins: Rope Climbs, Push Press, Box Jumps and 200 m
Complete as many rounds as possible in 20 mins of:
1 Rope Climb 15 ft.
10 Push Press (115#/75#)
15 Box Jumps (24″/20″)
Run 200m
* Sub 2 supine climb to 1 RC
Category: WOD
Front Squat 2-2-2-2-2 & 21-15-9: Front Squats, Burpees, Pull-ups or Front Squats and Burpee Muscle-Ups
Conditioning Option: (RX or Advanced RX)
21-15-9: Front Squats, Burpees and Pull-ups
21-15-9 reps, for time of:
Front Squat (95#/65#)
Burpee
Pull-up
Or:
Front Squats, Burpee Muscle-ups
2 Rounds for time of:
10 Front Squat (205#/145#)
10 Burpee Muscle-Ups
Squat work continues as well as some more focus on low rep muscle-ups and pull-ups. Good to see some Front Squat PR’s today!
Only 44 days until the 2015 CrossFit Games Open! Registration opens soon.
Advanced RX Class: Snatch 1-1-1-1-1 & AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps
AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps
Complete as many rounds as possible in 12 mins of:
1 Snatch (pick load)
3 Toes-to-bars
5 Box Jumps (24″/20″)
BTWB
I read this article below and thought “that’s us”. Michelle and I both got a kick out of the last two points 1) everyone should want to join our gym and 2) when you leave for whatever the reason, it’s like you’re dumping us.
Confessions of a CrossFit Gym Owner www.boxpromag.com
CrossFit Games Prize Purse Grows in 2015
The Push Press – [video]
Team WOD: 12th Man
Team WOD: “12th Man”
In 20 mins do:
Run 1200m
then in the remaining time, AMRAP of:
12 Wall Balls (20#/14#) 10/9 ft
12 Box Jumps (24″/20″)
12 Deadlifts (155#/105#)
* As a team of 2 run 1200m together, then in remaining time AMRAP of WB, BJ, DL.
* Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean 3-3-3-1-1-1 & 5 RFT: Squat Cleans and Muscle-ups
5 RFT: Squat Cleans and Muscle-ups
5 rounds for time of:
6 Squat Cleans (165#/115#)
3 Muscle-ups
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Strict Pull-ups : 5×5 & 4 RFT: Rows and 400 m
4 RFT: Rows and 400 m
4 rounds for time of:
Row, 500 m
Run, 400 m
BTWB
Bodyweight day. After some strict pull-up practice to build pulling strength the finisher was pure cardiorespiratory endurance. This was a good shift after a few high intensity max effort type workouts this week. Over the next two months as we approach the Open we will see more of a shift in the conditioning workouts to focus on intervals or rep schemes that lend itself to max efforts at a higher intensity as well as those that emphasize endurance.
Stop the Slop Challenge:
Kris and Nu are doing a Whole30 this month for Stop the Slop. Check out the blog she started with some recipes:
Also check out the Living Paleo FB page for recipe ideas to share within the gym.
Back Squat 5-5-5-5-5 & 100 KB swings EMOM burpees & AMRAP 3 mins: Double Unders and Dumbbell Push Press
100 KB swings EMOM burpees
For Time:
100 Kettlebell Swings (53#/35#)
EMOM 5 burpees
The workout will begin with KB swings then EMOM from there on you will do 5 burpees until you complete100 total burpees.
Back Squat 5-5-5-5-5 & 100 KB swings EMOM burpees
Back Squat 5-5-5-5-5
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
100 KB swings EMOM burpees
For Time:
100 Kettlebell Swings 24 kg
EMOM 5 burpees
The workout will begin with KB swings then EMOM from there on you will do 5 burpees until you complete the WOD
Post total time.