Strength
Back Squat 5 x 5
Then
5 rounds for time of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Chest-to-bar Pull-ups
10 Pistols (Alternating Legs)s
Buyout
Tempo Back Squats 4 x 3
Count to 10 (slowly) on decent, hold for 4 counts at the bottom and come out at normal speed
Strength/Skill Every 1:30 for 12 mins: 3 Position Squat Clean + Jerk, 60%* *add weight each set until near failure Then 2013 CrossFit Games Regional Event 7 4 rounds for time of: 2 Rope Climbs, 15 ft Sprint, 100 ft 4 Squat Cleans, 225/135 lbs Sprint, 100 ft Buyout Go for a run or a…
We will be open at 9:00am on Labor Day September 7 for only one workout Hotshots 19 6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m IN MEMORY OF Jesse Steed, 36 Wade Parker, 22 Joe Thurston, 32 William Warneke, 25 John Percin, 24 Clayton…
Strength/Skill
Every 1 min for 12 mins, alternating between:
1 3 Position Power Snatch, 60% 1RM
30 Double Unders
Then
5 rounds for time of:
50 Double Unders
15 Air Squat (Jumping)s
5 Handstand Push-ups
Buyout
4 x 10 Deadlift
4 x 1 minute weighted plank holds
Strength/Skill Pause Front Squat + Jerk 5 + 1 at 75% 3 + 1 at 85% 3 + 1 at 90% 2 + 1 at 95% 1 + 1 at 90% 1RM of front squat Hold bottom of front squat for 3 seconds for each rep. Make sure to set up after the last front…
Strength Bench Press 5 x 5 Then 20 Box Jump Overs, 24/20 in 50 ft Overhead Walking Lunge, 45/25 lbs 20 Toes-to-bars 30 Box Jump Overs, 24/20 in 20 Toes-to-bars 50 ft Overhead Walking Lunge, 45/25 lbs 20 Box Jump Overs Buyout Bent Over Rows 4 x 10 Triceps Extensions 4 x 10 Bonus Extra…
Strength/Skill Every 1 min for 10 mins: 2 Pause Squat Snatches, 60% 1RM* pause for 4 seconds slightly above knee for both reps. Set up for each lift and add weight each set until close to max effort for 2 reps with pause. Then 30 Row (calories)s 100 Double Unders 6 Rope Climbs 20 Row…
Strength Back Squat 3 at 65% 3 at 70% 3 at 80% 3 at 85% 2 at 90% Then Five rounds of 30 seconds max effort work and 30 seconds rest of the following movements: Pull-ups Hang Power Clean & Jerk, 155/105 lbs V-ups Go all out on every interval. DO NOT GAME THIS WOD.…
Welcome to the first CrossFit Gymnasty class ever! Have fun with Coach Kyle at noon! Strength Toes-to-bars Ring Dips Chest-to-bar Pull-ups Muscle-ups Don’t worry if you don’t yet have these full movements down. We’ll teach progressions so with time and effort you’ll be able nail them. Then 4 rounds for time of: 5 Wall Walks…
Lumberjack 20 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs Run, 400…
