Friday 22 September 2017

CrossFit Games Open 17.3 

Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups 6 Squat Snatches, 95/65 lbs

-- then --

3 rounds of: 7 Chest-to-bar Pull-ups 5 Squat Snatches, 135/95 lbs

* Prior to 12 mins, do: 3 rounds of: 8 Chest-to-bar Pull-ups 4 Squat Snatches, 185/135 lbs

* Prior to 16 mins, do: 3 rounds of: 9 Chest-to-bar Pull-ups 3 Squat Snatches, 225/155 lbs

* Prior to 20 mins, do: 3 rounds of: 10 Chest-to-bar Pull-ups 2 Squat Snatches, 245/175 lbs

* Prior to 24 mins, do: 3 rounds of: 11 Chest-to-bar Pull-ups 1 Squat Snatch, 265/185 lbs * If all reps are completed, time cap extends by 4 mins

Thursday 21 September 2017

Strict Press : 5x3 at 80% 1RM 

Strict Press 5x3 at 80% 1RM Rest as needed between sets.

Assault Bike (Calories) : 100 Reps for Time 

For time: 100 Assault Bike (Calories)s

Wednesday 20 September 2017

Front Squat : 4x4 at 80% 1RM 

Front Squat 4x4 at 80% 1RM Rest as needed between sets.

5 RFT: Single Arm Dumbbell Overhead Squats and Burpee Box Jump Overs 

5 rounds for time of: 10 Single Arm Dumbbell Overhead Squats, 45/25 lbs 10 Burpee Box Jump Overs

Tuesday, 19 September 2017

Clean & Jerk : 1 Rep Max 

Record your best Clean & Jerk 1 Rep Max lift.

3 RFT: Row Calories and One Arm Dumbbell Snatch (Alternating)s 

3 rounds for time of: 20 Row Calories 20 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs

Monday, 18 September 2017

Squat Clean 5-3-3-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

4 RFT: Wall Balls, Pistols (Alternating Legs)s and Knees To Elbows 

4 rounds for time of: 15 Wall Balls, 20/14 lbs 12 Pistols (Alternating Legs)s 10 Knees To Elbows

Friday, 15 September 2017

CrossFit Games Open 13.1 

As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs Put your tiebreak times in the notes. This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed.

65, 85, 100#

Thursday, 14 September 2017

AMRAP 20 mins: Double Kettlebell Deadlifts, Double Kettlebell Cleans, Double Kettlebell Shoulder To Overheads and Double Kettlebell Racked Walking Lunges 

Complete as many rounds as possible in 20 mins of: 5 Double Kettlebell Deadlifts, 53/35 lbs 5 Double Kettlebell Cleans, 53/45 lbs 5 Double Kettlebell Shoulder To Overheads, 53/35 lbs 5 Double Kettlebell Racked Walking Lunges, 53/35 lbs

Wednesday, 13 September 2017

AMRAP 25 mins: Chest-to-bar Pull-ups, GHD Sit-ups, Box Jumps and Kettlebell Swings 

Complete as many rounds as possible in 25 mins of: 5 Chest-to-bar Pull-ups 15 GHD Sit-ups 10 Box Jumps, 24/20 in 15 Kettlebell Swings, 53/35 lbs

Tuesday, 12 September 2017

Isabel

For time: 30 Snatches, 135/95 lbs Use 95 pounds, 65 pounds or broomstick as needed.

Friday 8 September 2017

FT: Shoulder-to-Overheads, 200 m, Shoulder-to-Overheads and 3 more 

For time: 20 Shoulder-to-Overheads, 135/95 lbs Run, 200 m 15 Shoulder-to-Overheads, 135/95 lbs Run, 200 m 10 Shoulder-to-Overheads, 135/95 lbs Run, 200 m

Thursday 7 September 2017

FT: 3x Deadlifts, Hang Power Cleans and Front Squats; Rows 

For time: 3 rounds of: 15 Deadlifts, 115/85 lbs 10 Hang Power Cleans, 115/85 lbs 7 Front Squats, 115/85 lbs -- then -- Row, 2 km

Wednesday 6 September 2017

Lifting: Bench Press and Single Arm Db Bent Over Rows 

Bench Press 5x5, using same weight per set

Single Arm Db Bent Over Row 5x5, using same weight per set

Do the dumbbell rows in between bench presses

5 RFT: Ball Slams, Weighted AbMat Sit-ups and Push-ups 

5 rounds for time of: 15 Ball Slams, 30/20 lbs 12 Weighted AbMat Sit-ups, 25/10 lbs 10 Push-ups

Tuesday, 5 September 2017

It's the first day back to school for many of our area kiddos! I'm sure parents are ready to send them on their way to begin a new year... And get back to a regular routine!

So, here's the WOD to start us off with a bang...

Power Snatches and Overhead Squats 

5 Power Snatches, 85/55 lbs 10 Overhead Squats, 85/55 lbs 5 Power Snatches, 85/55 lbs 10 Overhead Squats, 85/55 lbs 5 Power Snatches, 85/55 lbs 10 Overhead Squats, 85/55 lbs

**This is not for time. Just a lifting complex.

AMRAP 20 mins: Farmers Walk (Kettlebell)s, Box Jumps and Strict Ring Dips 

Complete as many rounds as possible in 20 mins of: Farmers Walk (Kettlebell), 53/35 lbs, 50 ft 10 Box Jumps, 24/20 in 3 Strict Ring Dips

Happy WODing!