A.
Four sets of:
Push Press x 3-5 reps
Rest 30 seconds
Weighted Plank x 45-60 seconds
Rest 90 seconds
B.
For time:
Run 600 Meters
30 Thrusters (115/75 lbs)
30 Toes-to-Bar
Run 600 Meters
A.
Every 2 minutes, for 6 minutes:
Snatch Balance x 2 reps
Followed by…
Six sets of:
Hang Snatch + Snatch from Below the Knee + Snatch
Rest 2 minutes between sets
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Hang Squat Snatches (135/95 lbs)
6 Bar-Facing Burpees
Because we have some people competing at Iron October tomorrow, let’s have some fun with a few of the events they will be taking on. Best of luck to Coach Rob, Kelsey, Marilyn, Rosa, Jenna and Christina.
In teams of two, complete the following for times:
Four rounds of:
Box Facing Burpee Box Jump Overs x 15
*Power Cleans x 15
RX
Round 1 = 185/125 lbs
Round 2 = 205/135 lbs
Round 3 = 225/145 lbs
Round 4 = 245/155 lbs
**Scaled
Weight stays at 155/105 lbs
(or a challenging weight for all 4 rounds)
Rest 5 minutes and then . . .
For time:
Run 600 Meters (together)
20 Calorie Row
Run 600 Meters (together)
30 Calorie Row
Run 600 Meters (together)
40 Calorie Row
150 Double-Unders
Back Squat x 1 Rep Max
Shoulder Press x 1 Rep Max
Deadlift x 1 Rep Max
-OR-
Power Clean x 1 Rep Max
Bench Press x 1 Rep Max
Overhead Squat x 1 Rep Max
As of right now we are planned to be open on Thursday 10/11. Coaches will be assessing whether to change the workout below or cancel classes as the day progresses. Please check the blog and the Facebook page for updates.
A.
Two sets of:
Weighted Pull-Up x 3-4 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 45-60 seconds
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (115/75 lbs)
12 Wall Ball Shots
Rest 4 minutes, and when the running clock hits 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Ring Dips
Rest 4 minutes, and when the running clock hits 20:00…
Row 1000/800 Meters at Recovery Pace
A.
Every 2 minutes, for 6 minutes:
Power Clean x 3 reps
Immediately followed by…
Every 2 minutes, for 6 minutes:
Power Clean x 2 rep
Immediately followed by…
Every 2 minutes, for 6 minutes:
Clean x 1 rep
B.
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs
5 Toes to Bar
A.
Take 15 minutes to build to today’s heavy Push Press
B.
Four rounds for time of:
400 meter run
25 Push-Press (95/65 lbs)
50 Double Unders
A.
Every 2 minutes, for 6 minutes:
(Snatch Push Press + Overhead Squat) x 2 reps
Six sets of:
2 Hang Snatches + 1 Snatch
*Heavier than last week
B.
Two sets for times of:
40 Wall Ball Shots
30 Russian Kettlebell Swings (heavy)
20 Pull-Ups
10 Strict Handstand Push-Ups
Rest 4 minutes
A.
Two sets for times of:
21 Hollow Rocks
12 Bar Facing Burpees
50-Foot Handstand Walk (5 Wall Climbs)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 3 minutes of:
50 Wall Ball Shots
30 Toes-to-Bar
15 Ground to Overhead
Rest 3 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
50 Wall Ball Shots
30 Toes-to-Bar
15 Ground to Overhead
Rest 3 minutes, and then…
For time:
50 Wall Ball Shots
30 Toes-to-Bar
15 Ground to Overhead
Men: 115, 135 or 155 lbs
Women: 75, 95 or 105 lbs
A.
Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 2 minutes, for 10 minutes of:
Front Squat x 3-5 reps @ 30X1
B.
Against a 2-minute running clock, complete:
18/12 Calories on the Assault Bike
Kettlebell Swings x max reps
Rest 2 minutes between sets, and complete a total of four sets.
A.
Two sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds
Rest 2 minutes
B.
Every 10 minutes, for 30 minutes, for times of:
Row 1000 Meters
15-20 Pull-Ups
15-20 Push Presses (95/65 lbs)
A.
Every 2 minutes, for 14 minutes:
*Sets 1-4 – Power Clean to a “Heavy” Double
*Sets 5-7 – Power Clean to a “Heavy” Single
B.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Power Clean x 2 reps
(select the heaviest load you can keep for the 10 sets)
Even Minutes – Run 200 Meters
A.
"2017 CrossFit Team Series Event 7"
On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand Push-Ups
2:00-4:00 Rest
4:00-6:00 Double-Unders
6:00-8:00 Rest
8:00-10:00 1-Rep-Max Back Squat
Then, Partner 2:
10:00-12:00 1-Rep-Max Back Squat
12:00-14:00 Rest
14:00-16:00 Double-Unders
16:00-18:00 Rest
18:00-20:00 Handstand Push-Ups
B.
"2017 CrossFit Team Series Event 5"
Complete as many reps as possible in 10 minutes of:
3 Synchronized Burpee Box Jump-Overs
3 Synchronized Deadlifts (225/155 lbs)
6 Synchronized Burpee Box Jump-Overs
6 Synchronized Deadlifts
9 Synchronized Burpee Box Jump-Overs
9 Synchronized Deadlifts
Etc., adding 3 reps to each exercise every round.
A.
Every 2 minutes, for 6 minutes :
(Snatch Balance + Overhead Squat) x 2 reps
Followed by…
Six sets of:
2 Hang Snatches + 2 Snatches
Rest 2 minutes between sets
B.
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches
In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Overhead Lunges (115/75 lbs)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Overhead Lunges
1200 Meter Relay Run
A .
Every 2 minutes, for 6 minutes:
Hang Snatch x 2 reps @ 70%
Immediately followed by…
Every 2 minutes, for 12 minutes:
Snatch + Overhead Squat
*Sets 1-3 = 70-80%
*Sets 4-6 = 80-90%
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (75/55 lbs)
3 Box Jumps
6 Power Snatches
6 Box Jumps
9 Power Snatches
9 Box Jumps
etc… Increasing each round by 3 reps on each movement
A.
Four sets of:
Strict Handstand Push-Ups x 8-10
-OR -
Single-Arm Overhead Dumbbell Press x 6 reps each arm @ 2111
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(stick to the tempo!)
Rest 90 seconds
GHD Sit-Ups x 15-20 reps
Rest 90 seconds
B.
Eight sets of:
200 Meter Sprint
Rest 2 minutes in between
A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
Rest as needed
Followed by . . .
Two sets of:
Deadlift x 3 reps @ 70%
Rest as needed
B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Kettlebell Swings x 25 reps (24/16 kg)
Pull-Ups x Max Reps
A.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat
and then…
Every 2 minutes, for 10 minutes:
Back Squat x 2-3 reps @ 30X1
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 12-15 / 8-10 Calorie Assault Bike
Minute 2 – 6 Dumbbell Burpee Box Step Overs
Minute 3 – 20 Double-Unders + 8-12 Toes-to-Bar
A.
Every 2 minutes, for 14 minutes:
Power Clean x 2 reps
Build to today’s heavy double, and then…
Every 2 minutes, for 6 minutes:
2 Clean Lift Offs + Clean Pull
B.
"2017 CrossFit Team Series Event 3"
In teams of two, complete for time:
50 Synchronized Wall Ball Shots
30 Cleans (135/95 lb)
50 Synchronized Wall Ball Shots
20 Cleans (185/135 lb)
50 Synchronized Wall Ball Shots
10 Cleans (225/155 lb)
Time cap: 12 minutes