Author: cfdavis

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.  

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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!

Strength

E2MOM for 14 Minutes
3 Power Snatch ~ 60-70% of your 1RM.   

If you’re new to snatching choose a light weight and start by working from the hang position. Add weight only when you are comfortable and moving the weight efficiently.

WOD

3 Rounds for Time
30 Wall Ball 20/14lbs
20 Burpees
10 CTB Pull-Ups 

Off Ramp WOD

3 Rounds for Time
15 Wall Ball 
10 Burpees
5 Pull-Ups 

Skill

EMOM for 12 Minutes

Odd 1 Minute Plank Hold
Even Max Sustainable Set of Unbroken Toes-To-Bar

Choose a number of T2B you can maintain for 6 rounds.  If you are new to the movement work on Kipping Knees to Elbows on the bar or rings.

WOD

AMRAP in 8 minutes of 

3-6-9-12-15-21 …

Deadlift 225/155lbs
Box Jump 24/20″

Off Ramp WOD

AMRAP in 8 minutes of 

5 Deadlift  
10 Box Jump 

To scale this do small sets of deadlifts with a weight you can manage easily during each round.  

Strength

1RM Weighted Pull-Up

Let’s find out if all of that pull-up work is paying off!  If you’re working the bands try to go for a strict or kipping pull-up.  If you’re not quite there get some more volume in on the bands.   Do 8 sets of 1-3 Reps  and challenge yourself!

WOD

20 Minute AMRAP

15 Power Cleans 115/75lbs
15 Push-Ups
15 Air Squats
400M Run

Off Ramp WOD

Scale this one by cutting the reps on the hardest movements and choosing an appropriate load.  Give yourself a timecap that allows you to move consistently through the whole workout.

15-20 Minute AMRAP

5 Power Cleans 
10 Push-Ups
15 Air Squats
400M Run

Strength

Front Squat

3×3 ~ 80% of your 1RM 

Beginners work up to a moderately heavy weight in sets of three as well.

WOD

4 Rounds with one minute on each station.   Unlike “Fight Gone Bad” there is no rest between rounds! Your score is the total number of reps you complete after 12 minutes.

Burpee Box Jump Overs 24/20″
Kettlebell Swings 24/16kg
Weighted Lunges* 24/16kg

*Hold the weight any way you like.

Off Ramp WOD

Scale this workout by load, box jump height and your total number of rounds.