A.
Five sets of:
3-Position Snatch
(high hang, mid-thigh, then from the floor)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats 135/95 lbs.
11 Toes to Bar
A.
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 60 seconds
Single-Leg Glute Bridges x 12-15 reps each leg @ 2011
Rest 60 seconds
45 Second Side Plank each side – rest 15 seconds between sides
Rest 60 seconds
B.
In teams of four, complete five sets for max reps/calories of:
60 seconds of Assault Bike
60 seconds of Dumbbell Man-Makers
60 seconds of Walking Lunges
Rest 60 seconds
A.
Three sets not for time
Muscle-Ups x 3-6 reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Handstand Walk x 10 meters
(use partner assist or Handstand Hold for 30-45 seconds)
L-Sit Hold x 45 seconds accumulated time
B.
Against a 3-minute running clock, with 3-minutes rest between sets, complete the following
Row 500/400 Meters
Wall Ball Shots x Max Reps
Repeat for a total of three sets.
A.
Five sets of:
Power Clean x 1.1
(rest 10 seconds between singles)
B.
Three rounds for time of:
10 Deadlifts
20 Pull-Ups
Rest 3 minutes, and then…
For time:
Bear Crawl 300 feet
200 Double-Unders*
*Every time you break your double-unders, perform 5 Burpee Box Jump-Overs
A.
Every two minutes, for 12 minutes:
2 Front Squats + Split Jerk
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 80-85%
*Sets 5-6 – 90%
B.
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans 135/95 lbs
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
*Reminder only one class tomorrow from 9:30-10:30am with Coach Ajay
Workout of the Day
In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Carry Alternating Reverse Lunges
10 Burpees
Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.
A.
Every 2 minutes, for 12 minutes of
Snatch Push Press + Overhead Squat
Build in load over the sets.
B.
Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches
(Elite = 185/125 lbs; RX = 135/95 lbs; Scaled = 95/65 lbs.)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
(Elite = 185/125 lbs; RX = 135/95 lbs; Scaled = 95/65 lbs.)
20 Pull-Ups
Rest 2 minutes, and then…
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
(Elite = 185/125 lbs; RX = 135/95 lbs; Scaled = 95/65 lbs.)
30 Wall Ball Shots 20/14 lbs.
The Three Wise Men Veterans Foundation is named in honor of Jeremy Wise, Ben Wise and Beau Wise. We stand with veterans who survived combat as they not only survive but thrive in the peace that follows. We advocate for public policy to ensure the commitment made to our veterans is honored. We raise awareness of the problems our veterans face and directly tackle the stigma associated with post traumatic stress by helping connect them with needed services. And we build alliances and partnerships with other veteran non-profits to help address the problems of employment, housing and education.
To make a donation just click here http://www.3wm.org/
A.
Three sets, not for time, of:
Alternating Pistols x 8-10 reps each
Ring V-Outs x 10-12 reps
V-Ups x 20
B.
Complete as many rounds and reps as possible in 25 minutes of:
Row 500 meters
100-Meter Farmers Carry
50 Double Unders
Alternatively, perform in teams of three as quickly as possible. As soon as all team members are finished with their station, rotate to the next.
A.
Every four minutes, for 16 minutes of:
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Dumbbell Walking Lunges
B.
Three sets for times of:
20 Bar Facing Burpees
15 Thrusters 135/95 lbs
10 Toes-to-Bar
Rest 3 minutes
A.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
B.
Every three minutes, for a total of five sets, complete the following:
Power Clean x 6
(use 75-80% of weighted used for three singles)
Box Jump Overs x 12
Run 300 meters
A.
Every two minutes, for 12 minutes:
2 Front Squats + Split Jerk
*Sets 1-2 – 65-70% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 85%
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Front Squats 185/125 lbs.
12 Pull-Ups
For time:
Run 1600 meters
21 Deadlifts 225/155 lbs.
21 Bar-Facing Burpees
Run 1200 meters
15 Deadlifts
15 Bar-Facing Burpees
Run 800 meters
9 Deadlifts
9 Bar Facing Burpees
REMINDER - no classes after 11am
Come in from 4-8pm and take part in the CrossFit Lift Off !!
A.
Every 2 minutes, for 12 minutes of
Snatch Push Press + Overhead Squat x 2
Build in load over the sets.
B.
Workout
Rx'd Workout
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
Scaled Workout
Complete as many rounds as possible in 15 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 jumping pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
A.
Every minute, on the minute, for 12 minutes of:
Minute 1 – 1-2 Rope Climbs
Minute 2 – 6-8 Strict Handstand Push-Ups
Minute 3 – 6/4 Muscle-Ups or 8-10 Butterfly Chest-to-Bar Pull-Ups or Butterfly Pull-Ups
*or simply take the 12 minutes and work on some progressions of the movements without the stress of the clock and having to start at the top of each minute.
B.
In teams of two, alternate every 20 calories, and Row for as many calories as possible in 12 minutes.
A.
Every 3 minutes, for 15 minutes:
20 Dumbbell Walking Lunges
20/15 Ring Dips
B.
In teams of two, alternating after full rounds, complete 10 rounds total for time of:
20 Kettlebell Swings 24/16 kg
15 Wall Ball Shots 20/14 lbs
A.
Every 2 minutes, for 20 minutes
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0
B.
Three rounds for time of:
10 Power Cleans 155/105 lbs
10 Burpee Box Jumps 24″/20″
A.
Every two minutes, for 12 minutes:
2 Front Squats + Split Jerk
*Sets 1-2 – 55-65% of 1-RM Clean & Jerk
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Thrusters (115/85 lbs)
15 Toes to Bar
50 Double-Unders
A.
Take 20 minutes and build to todays Heavy Snatch
B.
For time:
Snatch x 30 reps + 2 second pause in bottom @ 70-75% of A
*Outright fail is a 30 Double-Under penalty
**Full Snatch every rep
In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.