Category: WOD

Every 1 min for 7 mins: Squat Snatch (High Hang) and Squat Snatch (Low Hang) & 5 RFT: Overhead Squats and Knees To Elbows

Every 1 min for 7 mins: Squat Snatch (High Hang) and Squat Snatch (Low Hang)

Every 1 min for 7 mins do:
1 Squat Snatch (High Hang), pick load
1 Squat Snatch (Low Hang), pick load

* Do not put the bar down between high hang and low hang (above knees). Adjust load as needed during the 7 min. Focus on full extension and speed under the bar.

5 RFT: Overhead Squats and Knees To Elbows

5 rounds for time of:
6 Overhead Squats (135#/95#)
12 Knees To Elbows

BTWB

Shoulder Press 3-3-3-1-1-1 & AMRAP 20 mins: Rope Climbs, Push Press, Box Jumps and 200 m

Shoulder Press 3-3-3-1-1-1

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

BTWB

Congrats to Joe W. on his first rope climb WOD and to Raquel for getting her first climb!

The Medicine-Ball Clean – [video]

Results
Results cont

Front Squat 2-2-2-2-2 & 21-15-9: Front Squats, Burpees, Pull-ups or Front Squats and Burpee Muscle-Ups

Front Squat 2-2-2-2-2

Snatch and Clean Extension: Be Patient by Greg Everett

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

BTWB

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

Advanced RX Class:

Snatch 1-1-1-1-1

CrossFit Games Prize Purse Grows in 2015

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

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.)

BTWB

Friday’s results are now posted. Please see previous post.

This team WOD for Saturday was for all you 12’s to get fired up for the eventual Hawks win over the Panthers! Looks like I need to come up with something for next Saturday for the NFC Championship so I don’t jinx the team.

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

Squat Clean 3-3-3-1-1-1

5 RFT: Squat Cleans and Muscle-ups

5 rounds for time of:
6 Squat Cleans (165#/115#)
3 Muscle-ups

BTWB

Photo by Rob W.

The Open Is Coming and You Should All Be Excited www.theboxmag.com

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

Strict Pull-ups : 5×5

Strict Pull-ups 5×5

Rest as needed between sets.

CrossFit Games Prize Purse Grows in 2015

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:

nustrition.blogspot.com

Also check out the Living Paleo FB page for recipe ideas to share within the gym.