Only one class at 9am.
Three rounds for time of:
Run 800 meters
12 Alternating Front-Racked Reverse Lunges
21 Toes-to-Bar
*Suggested Weights
115-155 lbs for males
75-105bs for females
A.
Every 2 minutes, for 12 minutes:
Clean Lift Off + Clean x 1.1
(rest 10 seconds between singles)
B.
Every minute, on the minute for 15 minutes
Minute 1 - 20/15 Calories Rowing
Minute 2 - 20 Kettlebell Swings
Minute 3 - 20 AB Mat Sit-Ups
A.
Two sets for times of:
2 Rope Climbs
10 Dumbbell Hang Clean and Jerks
50 Double-Unders
Rest 2 minutes (or perform with a partner or two and race through as a relay)
B.
Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes
A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 90%
Rest 2-3 minutes between sets.
B.
"CrossFit Games Open 11.4"
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats (120/90 lbs)
10 Muscle-Ups or 15 Chest-to-Bar Pull-Ups
A.
Every two minutes, for 16 minutes:
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
B.
For time:
50 Wall Ball Shots
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
A.
Every 2 minutes, for 16 minutes:
Snatch Lift Off + Snatch x 1.1
(rest 10 seconds between singles)
*build in weight over the 8 sets
B.
For time:
5 Power Snatches 155/105 lbs
10 Box Jump-Overs 24/20"
10 Power Snatches 135/95 lbs
20 Box Jump-Overs
20 Power Snatches 95/65 lbs
30 Box Jump-Overs
Please join us right after classes at 11am for an informational session on the CrossFit Open as well as our Intramual Open.
"SUPER BOWL SATURDAY"
If you were with us last Super Bowl weekend you should remember this one and have your times to beat.
Like last year, wear your favorite teams apparel and come game ready !
4 quarters of fun but how many of you can finish the 3rd quarter ?
Will we see overtime this year??
A.
Take exactly 8 minutes to build to today's heavy Push Press,
followed immediately by...
Exactly 8 minutes to build to today's heavy Power Jerk,
followed immediately by...
Exactly 8 minutes to build to today's heavy Split Jerk
B.
In teams of two, partners alternate rounds to complete five each of:
7 Hang Power Cleans 155/105 lbs
100 Meter Run
A.
Three sets for times of:
3-6 Bar Muscle-Ups
50-Foot Handstand Walk OR 45 second Nose-to-Wall Hold
12 Alternating Dumbbell Snatches
Rest 2 minutes
B.
For time:
Row 500 Meters
40 Wall Ball Shots
Run 400 Meters
20 Wall Ball Shots
@ the 10:00 mark - Repeat
A.
Every 3 minutes, for 15 minutes:
Ground to Overhead Barbell Cycling
*Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk
*Set 2 – 8 reps @ 55%
*Set 3 – 8 reps @ 55-60%
*Set 4 – 5 reps @ 60-65%
*Set 5 – 2 reps @ 65-70%
B.
“CrossFit Games Open Event 13.4”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean & Jerks (135/95 lbs)
3 Toes to Bar
6 Clean & Jerks (135/95 lbs)
6 Toes to Bar
9 Clean & Jerks (135/95 lbs)
9 Toes to Bar
12 Clean & Jerks (135/95 lbs)
12 Toes to Bar
15 Clean & Jerks (135/95 lbs)
15 Toes to Bar
18 Clean & Jerks (135/95 lbs)
18 Toes to Bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc...
A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
Rest as needed, then...
1 set of:
Max Reps @ 85%
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 8-10 Strict Handstand Push-Ups
Minute 2 – 8-10 Burpee Box Jump Overs 24"/20"
Minute 3 – Row 15/12 Calories
A.
Every 90 seconds, for 6 minutes:
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 6 minutes:
Hang Snatch x 1 rep @ 65-80%
Immediately followed by…
Every 90 seconds, for 6 minutes:
Snatch Lift-Off + Snatch from 2″ Below the Knee
B.
Complete as many rounds and reps as possible in 10 minutes of:
6 Hang Snatches 135/95 lbs.
12 Pull-Ups
50 Double-Unders
Two sets for times of:
50 Wall Ball Shots
35 Bar Facing Burpees Over the Barbell
20 Overhead Squats 115/75 lbs
7/5 Muscle-Ups or 15 Chest-to-Bar Pull-Ups
Rest 5 minutes
A.
Every two minutes, for 16 minutes:
Power Jerk + Split Jerk (with 2-3 second pause in the receiving position)
B.
Three rounds for time of:
2 Rope Climbs
12 Front-Racked Lunges 155/105 lbs
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 10-15 GHD Sit-Ups or 10 Barbell Roll Outs
Station 3 – 30 Kettlebell Swings
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
A.
Every 3 minutes, for 12 minutes:
Power Clean Barbell Cycling
6-9 reps @ 55-65% of 1-RM Power Clean
B.
Three sets for times of:
10 Hang Squat Cleans 135/95 lbs
10 Chest-to-Bar Pull-Ups
20 Box Jump-Overs 24″/20″
Rest 2 minutes
A.
Every two minutes, for 8 minutes:
Back Squat
*Set 1 – 5 reps @ 60-65%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 90-95%
followed by…
Every two minutes, for 4 minutes:
Back Squat x 8-10 reps @ 75-80%
B.
In teams of two, alternate every 10 reps to complete as many rounds and reps as possible in 15 minutes of:
20 Strict Handstand Push-Ups
20 Deadlifts 225/155 lbs.
20 Toes-to-Bar
*alternate every 5 reps for the handstand push-ups if 10 is too many at one time.
A.
Every 90 seconds. for 6 minutes:
Power Snatch x 2 reps @ 75%
Followed by…
Every 2 minutes, for 10 minutes:
2 Snatch Lift-Offs + 1 Snatch @ 80-85%
B.
Three sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Thrusters 95/65 lbs.
10 Burpees
30 Double-Unders
Rest 2 minutes between sets. Start the next set where you left off when time ran out.
One class at 9am
Every minute on the minute until failure complete
Clean x 1.1
*Start at 55-60% of 1 Rep Max Clean
**Add 5-10 lbs every minute
Rest exactly 5 minutes, and then…
Complete rounds of 15, 12 and 9 reps for time of:
Chest-to-Bar Pull-Ups or Pull-Ups
*50 Double-Unders after every set
Rest exactly 5 minutes, and then…
Three rounds for time of:
10 Deadlifts 185/125 lbs
20 Box Jumps 24/20"
A.
Every 2 minutes, for 6 minutes:
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the three sets)
Immediately followed by…
Every two minutes, for 10 minutes:
Split Jerk x 1 rep
Build to today’s heavy.
B.
For time:
10 Snatches 95/65 lbs. or 55%
10 Snatches 115/75 lbs. or 60-65%
10 Snatches 135/95 lbs. or 70-75%
10 Snatches 115/75 lbs. or 60-65%
10 Snatches 95/65 lbs. or 55%
*Squat Snatch every rep
**5 Burpee penalty for any fails