A: 4:00 AMRAP weighted pull ups
Pull Up Fx: Strict Pull ups
Rest 1:00
B: 4:00 AMRAP Strict Toes to Bar, Fx: Strict Leg raises
Partner WOD
27-21-15-9
Row Cals
Power Snatches 115/80 Fx: 95/65
Box Jumps 32/26 Fx: 24/20
Finisher:
Handstand holds with a partner
or
handstand walks
Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!
Push Press:
5 x 5 (A)
Superset with ME L-sit Hold (Hang/parallette/rings)
10 Rounds:
3 Deadlift 315/205, Fx: 225/155
4 Ring Muscle Ups Fx: 8 Ring Dips
5 Burpees over Bar
18:00 Cap (record rounds and reps if you don’t finish)
Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Push Press/10 Rounds for Time
Wednesday: Weighted Pull-ups/Strict Toes to Bar; Partner WOD
Thursday: Bench + Bent Over Row/Tabata
Friday: Curtis P Complex
Saturday: Snatch
Sunday: HSPU/Double Unders
Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
Back Squat
5 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%
2 x 2 @90%
AMRAP 12:
15 Games Standards Box Jumps 24/20
12 Goblet Squat 32/24, Fx:24/16
9 Toes to Bar, Fx: Knee Raises
*RX can perform GHD Situps
Jump in to our Skills Class at 12:30 today with Coach Kathleen, focusing on pull-ups and double unders!
At 4pm, come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and religions are welcome! Bring along a friend (or 2)! After, we’ll grab dinner if interested in hanging out! We will be discussing the way social media impacts our real relationships (with God and people)!
Plan to arrive around 3:45pm so we can get started on time.
Pistol Skills and Progressions:
5 Rounds:
10 Pistols
10 Ring Rows
3 Rounds:
10 Burpees
15 Thrusters 115/80, Fx:95/65
200m Run
25 Russian Kettlebell Swing 32/24, Fx:24/16
30 Abmat Situps
Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon!
5 Sets of:
1 Low Hang Pull + 2 Low Hang Power Clean (ME)
AMRAP 9:
5 Deadlift 185/125, Fx:135/95
5 Hang Power Cleans 185/125, Fx:135/95
5 Bar Muscle Ups, FX: Chest to Bar Pull ups
Snatches:
Find Heaviest Complex of:
2 Hang Squat Snatches + 1 Squat Snatch
AMRAP 15:
5 Strict Handstand Push Ups, Fx: Kipping HSPU
10 Overhead in Place Lunges 115/80, Fx: 95/65
15 Burpees
*RX+ 135/95
AMRAP 3:
Max Hollow Rocks
Last Sunday, BCF members took advantage of a beautiful day for a fun “fall” hike to test their fitness!
EMOM 15, choose a challenging weight (try to work heavy on cleans and rows). Slow and heavy versus fast and light:
Min 1: Double KB Hang Cleans Fx: single arm KB Hang Cleans
Min 2: Plank Hold Elbows
Min 3: 3 Part Renegade Rows
4 Rounds of
Min 1: Box Jump Overs 24/20
Min 2: Alt. Suitcase Carry Step ups 50/35, Fx:35/20 (20″” for all)
Min 3: Assault Bike Calories
Min 4: Rest
Congratulations to our athletes who competed at the Festivus Games last weekend! A huge shoutout to Eric Rubino on his second place win, and props to Mackie Klein and Stacey B. Barrack for participating in their very first CrossFit competition!
We have recently entered into a 6-8 week gymnastics cycle. Why train gymnastics? It is important to have a baseline strength for bodyweight movements. Strength starts with the ability to move your body through space with purpose and certainty. Body control and awareness of positions will have a large carryover into loaded movement mechanics and ability. Throughout this gymnastics cycle, we will develop and strengthen all gymnastics movements (as well as improve efficiency of movements). These gains will improve our pure gymnastics skills but also improve our performance in WODs. We will work to master the hollow position, push up, pull up, kipping, handstand, lunges, muscle ups, etc.
Most Gymnastics work will be set as the strength and skill for the day. It is important to train gymnastics without the distraction of competing in order develop neurological path ways and coordination. Perfect practice doesn’t make perfect, perfect practice makes better performance. Athletes are encouraged to utilize crossfitgymnastics.com as a resource for skills, drills and progressions.
Who is ready for their first muscle up?!?
Kipping Ring Dip Technique
RX: AMRAP 6 min ME Ring dips
AMRAP 20 Partner WOD (one partner working at a time):
20 Pull Ups
20 Shoulder to Overhead 155/105, Fx: 135/95
20 Toes to Bar
20 WBS 20/14
20 Cal Row