Find your fittest self
Strength
Back Squat 3×2 ~ 90%
Remember 90% is just a rough guideline. If you have seen this before try to add a few pounds. 90% should feel difficult but should have the same form as your lightest lift.
Beginners new lifters should start light work up in sets of 2-5. Increase a few pounds during each set and work up to a moderate max for the day.
WOD
AMRAP in 12 Minutes of
15 Burpees
21 Kettlebell Swings 24/16kg
Skill
Kipping Pull-Ups!
Spend some working on your pull-up efficiency and style of Kip. You’ll need it for today’s workout!
WOD
For time
5 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
then
20 Snatches 135/95
then
5 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
25 Minute Time Cap
Off Ramp WOD
For time
5 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
then
15 Snatches
Scale the workout by volume and your snatch load. The weight you choose should be nowhere near maximal.
Skill
1-5 Rope Climbs
Work on learning or perfecting your rope climbing technique. There are MANY ways to get up the rope with varying degrees of difficulty. Challenge yourself and be safe!
WOD
10-1 Power Clean 115/75lb
1-10 Push Press 115/75lb
200M Run After Each Round
Off Ramp
Scale this workout by the amount of weight you are putting overhead. Don’t go so heavy that you end up doing single clean and jerks throughout the whole workout!
Strength
Split Jerk 3 ~ 75%
Work up to around 75% of your 1RM and make 3 attempts at that weight. If you make all three attempts continue on to a 1RM attempt if you have time and energy. Beginners work up to a moderate weight for the day by starting light and increasing in small increments. Make 3 attempts at each weight before you move up.
WOD
AMRAP in 10 Minutes of
5-10-15-25-30 …
Box Jump 24/20″
Wall Ball 20/14lbs
It’s double EMOM day!
Strength
E2MOM for 16 Minutes
3 Overhead Squats ~ 60-70% of your 1RM Snatch
Work on catching the bar in a full squat on your first rep if you can. If you are new to the overhead squat do a power snatch and make an assessment of your start position before you start squatting!
WOD
EMOM for 12 Minutes
Max reps of
Odd Snatch 75/55lbs
Even CTB Pull-Ups
with one minute on each station.
Your score is your total number of reps.
Off Ramp WOD
Scale Pull-Ups with a band or do Ring Rows instead of CTB pull-ups.
Strength
Tabata Superman
Tabata Hollow Rocks
8 Rounds of each alternating between the two movements
WOD
3 Rounds For Time of
400M Run
21 Kettlebell Swings 24/16kg
12 Toes To Bar
Off Ramp WOD
Scale this workout by the kettlebell you choose and substitute Toes To Bar with Knees To Elbows/Knee Tucks or Sit-Ups
Strength
Deadlift 3×3 ~ 80-85% of your 1RM
New lifters work up in sets of 3 to a moderate weight. Judge the difficulty of your lifts by the amount of effort you put in. Make sure that you maintain perfect technique on your heaviest lift!
WOD
21-15-9 rep rounds of
Burpee Bar Hops
Squat Clean Thusters 95/65lbs
Off Ramp WOD
21-15-9 rep rounds of
Burpee Bar Hops
Thrusters
Strength
EMOM for 16 Minutes
Odd Max Sustainable Set of Strict Pull-Ups
Even Max Sustainable Set of Strict Push-ups.
We’ve seen this one before! Try to bump up your sets and if you are on a band choose one that gets you topping out in the 3-5 rep range. Move down to a lower band when you are ready.
WOD
AMRAP in 8 Minutes
of
20 Alternating Dumbbell Snatch 40/30lbs
15 Box Jumps 24/20″
Off Ramp WOD
You should be strong overhead with whatever dumbbell you choose. Your shoulder is safest and strongest when your arm is rotated externally in your finish position. Press up and rotate with each rep!
Thanks to Coach Drew for holding down the fort today! THERE WILL BE NO FREE CLASS OR OPEN GYM TODAY at 1:00. Oly with Elliot at 10:00 and CrossFit with Drew at 11 and 12!
TODAY is the GoodTimes CrossFit FallFit Challenge! The event is being held at Jacksons Sports Academy in McClellan. We will have 3 teams competing and it’s always more fun with a cheering section! Stop by if you have a chance today and watch some CrossFit go down! The event is planned to run from 8-5. Tickets can be purchased with cash at the door for $10.00. Address is 5209 Luce Avenue McClellan, CA 95652
WOD
30 Snatches, 95/65lbs
30 Pull-Ups
30 Push Press 95/65lbs
30 Box Jump 24/20″
30 Lunges, 95/65lbs
30 T2B
30 Thrusters 95/65lbs
Off Ramp WOD
Choose a weight that allows you to to do at least sets of 10 with each movement. This chipper will get difficult fast!
This Sunday is the GoodTimes CrossFit FallFit Challenge! The event is being held at Jacksons Sports Academy in McClellan. We will have 3 teams competing and it’s always more fun with a cheering section! Come spend the day and watch some CrossFit go down! The event is planned to run from 8-5 so stop in if you get a chance! Tickets can be purchased online or with cash at the door for $10.00.
WOD
800M Run
30 Clean & Jerks 135/95lbs
800M Run
Off Ramp WOD
Scale this workout by choosing a weight that you can move easily in repitition but with perfect form. Do not sacrifice form for a better time!