Weighted Pull-up 3-3-3-3
Weighted Pull-up 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Weighted Pull-up 3-3-3-3 & 5 RFT: Thrusters and Double Unders
Weighted Pull-up 3-3-3-3 or Strict Pull-up 5×3
Choose:
Weighted Pull-up 3-3-3-3 or Strict Pull-up 5 x 3
5 RFT: Thrusters and Double Unders
5 rounds for time of:
21 Thrusters (75#/55#)
21 Double Unders
BTWB
Photo by Rob W.
It’s OFFICIAL! Jules (above) got her invitation today to compete at the CrossFit Games in July in the 16-17 yrs. old Teenage Division! Not only as a coaching staff; but also as a gym, friends, family, and her fellow CrossFitters we are all SO proud of her accomplishment to qualify for the Games.
Announcing the “Team Jules” CF Games shirts:
I wanted to design a T that was similar to the Rogue athlete shirts that are not “overt” with the athlete name but still capture their spirit or style. With this design the classic “J” of Jules’s muscle-up kipping swing quickly stands out. Thanks to Rob W. for capturing a picture we could translate for the design. Can’t wait to wear this at the 2015 CF Games! Show your support for her by getting a shirt.
- Brands are American Apparel for men’s T’s, and Next Level for women’s
- To preorder a size/color than please email us or post in the Facebook group
- Men’s: Black AA 50/50 T
- Women’s: Dusty Pink Next Level Poly Cotton T or Pink Next Level Racerback Tank
- Cost: $20
ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
- 8:30am
- 9:30am
- 10:30am
- 11:30am (time slot added)
We will have a sign up in the gym for start times. There are 14 sign-up slots per hour. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
CrossFit Games Update: California Regional Preview
Tommy’s Team Pick Week 2: NorCal CrossFit
Results
Results cont
EMOM for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Run, Overhead Squat and Rope Climb & "Tabata" – Hollow Rocks : 8 x 20 secs / 10 secs
EMOM for 7 mins: Snatches and Overhead Squats
Every 1 minute for 7 mins do:
1 Snatch
2 Overhead Squats
* Choose load
AMRAP 12 mins: Run, Overhead Squat and Rope Climb
Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)
“Tabata” – Hollow Rocks : 8 x 20 secs / 10 secs
Tabata Hollow Rock
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
BTWB
The Hollow Rock Pain Cave:
Above photos by Rob W.
ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
- 8:30am
- 9:30am
- 10:30am (also 11:30 if necessary)
We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
Wishing Mike H. a happy 100th WOD and Overhead Squat Day! So cool to see people stick with CrossFit to hit a milestone like 100.
Every 1 min for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Run, Overhead Squat and Rope Climb
Every 1 min for 7 mins: Snatches and Overhead Squats
Every 1 min for 7 mins: Snatches and Overhead Squats
Every 1 min for 7 mins do:
1 Snatch
2 Overhead Squats
Lifting: Push Press and Push Jerks & 21-15-9-6-3: Burpee Box Jumps and Wall Balls
Lifting: Push Press and Push Jerks
Push Press 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
* Perform this as a complex (2 PP + 1 PJ for load)
21-15-9-6-3: Burpee Box Jumps and Wall Balls
21-15-9-6-3 reps, for time of:
Burpee Box Jump (24″/20″)
Wall Ball (20#/14#)
Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
- 8:30am
- 9:30am
- 10:30am (also 11:30 if necessary)
We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
CF Games:
To watch any of the eight regional competitions, tune in to Games.CrossFit.com for live streaming of every heat of every event of every division.
All regionals start at 9 a.m. local time. The detailed schedules will be posted to the regional pages, which you can access by clicking the region icons on the side of the Games site.
Regional Weekend 1: May 15-17
South Regional | South Central, South West and Latin America | Dallas, TexasAtlantic Regional | Mid Atlantic and South East | Atlanta, Georgia
Regional Weekend 2: May 22-24
- California Regional | NorCal and SoCal | San Diego, California
- East Regional | North East and Canada East | Hartford, Connecticut
- Pacific Regional | Australia and Asia | Wollongong, Australia
Regional Weekend 3: May 29-31
- West Regional | North West and Canada West | Seattle, Washington
- Central Regional | North Central and Central East | Minneapolis, Minnesota
- Meridian Regional | Europe and Africa | Copenhagen, Denmark
7 Interesting Facts From The Atlantic & South Regionals You May Have Missed www.boxlifemagazine.com
Front Squat 5-5-3-3-1-1-1 & AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups
AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups
Complete as many rounds as possible in 20 mins of:
Run 200m
7 Power Cleans (135#/95#)
7 Chest-to-bar Pull-ups
BTWB
Photo by Rob W.
Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
- 8:30am
- 9:30am
- 10:30am (also 11:30 if necessary)
We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
Watch archived coverage from Regional Week 1
Front Squat 5-5-3-3-1-1-1
Front Squat 5-5-3-3-1-1-1
Front Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7 & AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges
Advanced RX Class:
Squat Clean 2-2-2-1-1-1
Squat Clean 2-2-2-1-1-1
Warm up for the Regional MU/Clean ladder
2015 CrossFit Games Regional Event 7
For time:
15 Muscle-ups
1 Squat Clean (205#/135#)
1 Squat Clean (225#/145#)
1 Squat Clean (245#/155#)
1 Squat Clean (255#/165#)
1 Squat Clean (265#/175#)
Scale 15 MU to 25 C2B pull-ups
Checkout:
AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges
Complete as many rounds as possible in 5 mins of:
20 Double Unders
15 Push Press (75#/55#)
10 Front Rack Lunges (75#/55#)
BTWB
Photo by Rob W./ Photobomb by Michelle
Events:
Memorial Day Murph:
Coming up soon! Tune in for the schedule for this annual Memorial Day Hero WOD.
31Heroes:
We are registered once again to host the annual Team WOD 31 Heroes this August on Saturday 8/1. This will be our 5th year doing this workout. To sign up go here and click on the register link next to our gym.
In addition to typical weight/power lifting training I love to program complexes and EMOM’s. Their benefits are many vs. the standard strict strength program of fixed sets of single reps or no time domain. This article sums up what complexes are and why we do them.
Using Complexes: When, How and Why www.catalystathletics.com
Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking Lunge
Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking Lunge
As a team of 2 each partner must complete for time:
30 Row (calories)
Partner completes Deadlift Hold (205#/135#)
30 Push Press (115#/75#)
Partner completes Handstand Hold
30 Toes-to-bars
Partner completes Hang From Pull Up Bar
100m Overhead Walking Lunge With Plate (45#/25#)
* Partner 1 must complete 30 reps or 30 calories while Partner 2 maintains the static hold. Swap after the required reps are completed. Partner 2 then completes 30 while Partner 1 maintains static hold.
** OH Walking Lunge as a team for 100m, one partner works while one rests.
*** One bar, one plate, one rower per team.
Post total time.