Front Squat: week 7 1 x 5 @ 70% 2 x 5 @ 80% 3 x 5 @ 90% 25 min to complete Then: 3 Rounds of: 10 Power Clean (135/93) 20 Box Jump (24/20) 30 Ring Push Ups Post Loads and Times to Comments and Zen:Read More
Snatch Grip RDL: 3 x 8 (heavier than last week) Hollow Body Rocks: 3 x 1 minute Then… 10-9-8-7-6-5-4-3-2-1 Push Press, 115/75 SDHP, 70/53 KB *20 DU after each round CFWC Snatches & Jerks came in 2nd overall in the region for 15.1A. Nice work! Keep getting stronger!Read More
9 am- Open Gym/Open WOD 15.1 10 am- Open Gym and Olympic Lifting Class 11 am- Endurance WOD (No Open Gym) Cash In: 50 Double Unders 45-30-15 Wall Ball 20/14 KB Swings 53/35 Burpees Cash Out: 50 Double Unders Don’t forget, Open WOD 15.1 and 15.1A scores are due Monday night at 8pm. Sign up...Read More
The Crossfit Open 15.1 WOD RX Version, including RX Masters up to age 54 With a 15 Minute Running Clock AMRAP 9 Minutes 15 Toes to Bar 10 Deadlifts 115/73 5 Snatches Minutes 9:00-15:00 Max Clean and Jerk Scaled/Masters 54+/Teens Version Weight is 85/55 Sign up for the open at Games.Crossfit.Com Read More
Bench Press: 4 x 2 Weight Strict Pullup: 4 x 2 Then… “Wacky Wiser Partner Friday” 18 min AMRAP: For Max Reps 0:00 – 8:00: Row for Calories 8:01 – 14:00: Alternating Target Burpees 14:01 – 18:00: Max Double Unders 15.1 Open WOD Friday: 6pm Saturday: Workout of the Day Read More
Front Squats: week 6 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% use new estimated 1rm from last week Then: 8 Min Ladder: 3 Thrusters (95/65) 3 Chest to bar Pull-ups 6 Thrusters (95/65) 6 Chest to bar Pull-ups 9 Thrusters (95/65) 9 Chest to bar Pull-ups 12...Read More
15 Minutes to work up to a heavy snatch single Then….. AMRAP 8 Minutes Burpee Bar Muscle Ups OR 8 Minutes of Burpee Pullups Ashley (Cliff) getting set up to snatch Read More
