Find your fittest self
Skill
1RM Clean And Jerk
If you’re new to this movement work the following
Power Clean + Front Squat + Jerk
Start with a light load and work up in small increments with 3-5 Reps at each weight.
WOD
5 Rounds
15 Push-ups
12 Goblet Squats 24/16kg
9 Toes-To-Bar
Off Ramp WOD
We’re scaling the volume as needed and working on skills that will transfer to higher loading and more difficult movements.
3-5 Rounds
15 Push-ups
12 Air Squats to a full depth target.
9 Knees to Elbows
Skill
A. Use 10 Minutes to attempt a new PR at an Unbroken Double Under Pyramid
Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5
B. 5 sets for max reps of strict pull-ups.
WOD
3 Rounds for Time
21Kettlebell Swings 24/16kg
15 Box Jump 24/20in
400M Run
Off Ramp WOD
We’re working the same movements but scaling the Box Jump height and Kettlebell load as needed.
Come to the noon class today if you want to hit a WOD with Josh K. before he moves away! We are so sad to see you go Josh!! You are such a great part of the gym and it has been so awesome watching you make huge gains since you started CrossFit!! Whatever CrossFit you end up at next will be so lucky to have you!!
Strength
Tabata Hollow Rocks
Tabata Squats
WOD
“Power Elizabeth”
21-15-9 for time of
Power Clean 135/95lbs
Ring Dips
Off Ramp
We’re doing the same workout but scaling the Cleans by load and using an alternative pressing movement to build strength.
21-15-9 for time of
Power Clean
Push Ups, Bench Or Bar Dips
Strength
Push Press 5×3
WOD
5 Rounds For Time
1 Minute on Each Station
1 Minute Rest Between Rounds
Alternating Dumbbell Snatch 40/30lbs (Rep is complete when both ends of the dumbbell are placed on the ground)
Row For Calories
OH Lunges 45/25lbs
Off Ramp
3-5 Rounds with the same movements scaling appropriately.
Skill
Squat Snatch: 1RM
If you are new to this movement work the following progression.
Power Snatch + Overhead Squat
Start light and work up to a moderately heavy weight and complete a few reps there. Work on riding the bar down into a below parallel squat.
WOD
3 Rounds for Time
60 Double Unders
400M Run
30 Wall ball 20/14lbs
Off Ramp WOD
3 Rounds for Time
20 Double Unders or 60 Single Unders
400M Run
15 Wall ball
Skill
EMOM 14 Minutes
Odd 3 Deadlifts ~ 70% (Add a few pounds if you’ve done this workout
Even Max Sustainable Set of Unbroken Kipping Pull-Ups
Or if you’ve recently completed On Ramp or are new to these movements
Odd 3 Deadlifts: Start at an easy weight and adding weight until the lift becomes moderately strenuous.
Even Max set of unbroken Kipping swings or assisted pull-ups.
WOD
AMRAP 10 Minutes
10 Burpees
5 Power Cleans 155/105lbs
Thanks to all that came out to the BBQ yesterday!! We had so much fun and were so happy to see so many of you there!!
WOD
Row 20 Calories
25 Burpees
25 Toes To Bar
50 KB Swings 24/16kg
60 Double Unders
50 KB Swings
25 Toes to Bar
25 Burpees
Off Ramp WOD:
Row 20 Calories
15 Burpees
15 Knees To Elbows
25 KB Swings
100 Single Unders
25 KB Swings
15 Knees To Elbows
15 Burpees
Skill
E2MOM (Every 2 Minutes)
Max Set of Sustainable HSPU
WOD
AMRAP in 15 Minutes
15 Box Jumps 24/20″
15 Overhead Squats 95/65lbs
200 Meter Run
Off Ramp WOD
AMRAP in 15 Minutes
15 Box Jumps
10 Overhead Squats w/ PVC
200 Meter Run
Don’t forget! Our Member Appreciation Pool Party and BBQ is this SATURDAY! The fun starts at 1:00! Grab a flyer from the gym or talk to one of the coaches for more info! Everyone is invited and we hope to see you all there!
Skill
Tabata Toes-To-Bar
then
Tabata Pistols
Choose a number you can sustain! Your lowest number is your score.
If you’re knew to these movements work on Kipping Knees-To-Elbows or Knee Ups and High Box Step Ups.
WOD
For Time
21 Clean and Jerks 135/95lbs
400M Run
15 Clean and Jerks
400M Run
9 Clean and Jerks
Off Ramp WOD
For Time
9 Clean and Jerks
400M Run
9 Clean and Jerks
400M Run
9 Clean and Jerks
Skill
3 x through the following.
Accumulate 1 Minute L-Sit
Accumulate 1 Minute Plank Hold
and
Freestanding Handstands, take as many attempts as you like with the time alloted.
Scale these movements up or down to your accomodate your current skill level.
L-Sits can be done while hanging the bar, on parallettes or rings. Move to the planche position once you can handle planks easily. If you’ve never held a handstand you’ll start with pike position holds and then elevating your feet on a box and eventually you’ll move to the wall. If you’ve been handstanding for a while work on shoulder taps or freestanding walks for distance. There are too many options to list here so talk to your coach about something at an appropriate difficulty level.
WOD
AMRAP in 20 Minutes of
5 Chest-To-Bar Pull-ups
10 Burpees
15 Wall Ball 20/14lbs
Do you think we’ll see any of these movements in the Opens next year?