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Snatch Pull 90% x 5 x 4 (this % is based of what you could be snatching)
then...
"Isabel"
For time: Snatch 135lbs m / 95lbsf for 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Isabel, Josh Everett, Apr 13...
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For Time:20 Push-ups 20 Box Jump (20 in.)s 20 Toes-to-Bars 100 m Overhead Carry Walk/Run 135 lbs20 Toes-to-Bars 20 Box Jump (20 in.)s 20 Push-ups Post total time....
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You're going to warm up and then work on your junk, PNF style and get your hammies, quads, hips, shoulders and whatever else all mobilized. Once you're all groovy -- it's Fran time.
21-15-9 reps for time of:
Thruster (95/65)
Pull-up
Collected ...
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Welcome to your Skill / Rest Day!
We're on the following programming schedule now:
3 days on, 1 day off
2 days on, 1 day off
Since the majority of members are full-time, it just makes sense to do this. For the next 4 weeks, it's going to be
M...
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Deadlift 1-1-1-1-1-1-1
That is all. Be Aweseome CFD.
New Peeps will do reps instead of singles. So, that means sets like 3x5 or 5x3. The volume is better for you than the singles at this point.
Cait : 200lb deadlift.
...
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A) Pro-Agility Shuttle x 4 (5m - 10m - 5m)
B) Shoulder Press 5-5-5
C) 7 rounds for max reps of:
30 sec pull ups, 10sec rest
30 sec push ups, 10sec rest
30 sec sit ups, 10sec rest
Post total reps.
{slide="Olympic Class Workout"}
Snatch - 80...
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A) Three 200m sprints, rest 1 minute between -- note time per sprint and post total time
B) Back Squat 3x5 (sets/ reps) -- note load per set and post total load
C) Three rounds for time of:
15 wall ball (20/14)(14/12)(12/8)
10 sumo-deadlift-high-pul...
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Warm Up and then...
Strength
Overhead Squat: 5x3 (reps / sets)
Metcon:
3 rounds for time of:
60 ft Overhead Walk 185 lbs
20 Kettlebell Swings 40 lbs
20 Double Unders
Post total time to comments or to Beyond the Whiteboard [click to post]
...
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Grace (Part Duh)
30 Clean and Jerks for Time (135/95 --- to 65 lbs or a broomstick)
There's a slew of peeps away -- so we're doing Grace a second day. Another opportunity to get your baseline score for "Amazing Grace in October"!
If you did Grace -- it...
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Grace Prelims All Classes
30 Clean And Jerk For Time (135 / 95)
Scaling Options / Categories for the challenge will be gone over in class and we'll take the fees / donations if you have them. If you can't make it today -- come get it done within the wee...
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5 rounds for time of: 15 Power Snatches 95 lbs m / 65 lbs f400m Run
Post total time.
...
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Warm Up
Tall clean practice followed by:
Front Squat 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments. or Beyond the Whiteboard
Compare to Feb. 15
If I hear one more personal trainer say squatting below paral...
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After your warm up you have 20 minutes to practice split snatching (hit triples and stay moderate). Then...
"Diane"
21-15-9 reps for time of:
Deadlift (225 / 155)
Handstand Push Ups
Time to Beat: Brian Brooks 4:30
Post times to comments or Beyon...
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Holly's Birthday WOD:
"Holly"
10 Squat Cleans (105 / 155)
1 Box Jump (20 inches)
9 Squat Cleans
2 Box Jump
8 Squat Cleans
3 Box Jumps
Etc...
You Can Either "FGB" Or "Holly" -- class majority decision.
Today are the Fight Gone Bad V Prelim...
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Please be on the look out for and welcome aboard our new and new-ish members through this past week.
Leah N.
Travis C-F
Lia W.
Tianna
Jessica K.
Cait M.
Shawn S.
Gary D.
Lee O.
Erin and Amy B,
Zander L.
Carrie L,
Meara W.
Colin T.
Jaso...
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"Crossfit Total"
Find your 1 rep max in Backsquat, Press, and Deadlift. For each lift, you have 3 attempts to reach a max weight after warming up. Take a look at your lifts on June 30th and go for a PR on each portion of this workout. We do in fact have ...
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"Diane"
21-15-9 reps for time of: Deadlift (225/155)Handstand push-ups
Average time: 9:23
Standard Deviation: 4:40
Top Men's rx'd time: 1:53
Top Women's rx'd time: 3:36...
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First: Move 4000 lbs in 12 minutes or less. Players choice of ground to overhead anyhow or deadlift or a squat. Whatever you pick, you need to stick with for the entire length of time.
Second:
5 rounds for time of:
400 m Run
20 Burpees
Post tota...
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May I say it's been an outstanding week so far! That said...it's time for a fan favorite:
Clean & Jerk
You will warm up and when you are ready to go you will have three attempts to establish a 1RM unless directed otherwise based on your experience.
...
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This is not the "power" version of Liz. Take it from the floor to a squat.
For time, 21-15-9 reps of:
Clean (135 / 95)
Ring Dip
We interrupt this regularly scheduled WOD to bring you...ANOTHER Birthday WOD!
Sarah P. is one of our originals a...
