Free Class Starts at 6:30pm with Coach Claire! A great way to introduce CrossFit to beginners!
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Power Clean:
5 x 2 (ME)
Elizabeth
21-15-9:
Clean, 135/95
Ring dips
*Power clean is acceptable.
*Compare to 10/31/2016
Strength for the week
Monday – Front Squat
Tuesday – Power Clean
Wednesday – Overhead Complex
Thursday – Rope Climb
Friday – Snatch Complex
Saturday – “Eva”
Sunday – Turkish Get Ups
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Front Squat
6 x 3 reps @90-95% of 5RM (Or 5-10# heavier than 4/21)
Beginners: 5 x 5 (A, add 5-10# from 4/21)
4 rounds:
20 DB Snatches 50/35, Fx: 35/20
40 Double Unders
200m Run
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1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in fact you are doing.
Skills Class at 12:30 with Coach K! Today they’re tackling toes-to-bar and handstand push ups!
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HandStand Push Up Technique:
Rx: 50 Strict for Time
Fx: AMRAP 10, Kipping Hand Stand Push ups
Every :90 for 12 minutes:
200 M Run
*ME Toes to Bar
*Score is total toes to bar
Finisher:
AMRAP 4:
Weighted Plank 45/25, Fx:25/15
*Plate on Back/in a high plank
Free class with Coach Rob begins at noon! Bring a friend to their first CrossFit WOD!
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Bench Press:
4 x 8 (ME)
2-4-6-8-12-14-12-8-6-4-2
Pistols, Fx: Goblet Squats 24/15
Kettlebell Swings 32/24, Fx: 24/15
Whiskey and WOD is tonight therefore the 6:30pm WOD has been cancelled
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Power Clean
Find Heaviest Touch and go Double
2 Power Clean + 3 Hang power Cleans
18:00
AMRAP 8:
8 Deadlifts 185/125, 135/95
24 Double Unders
8 Hand Release Push ups
Guys, whiskey and WOD workout Friday night at 6:30pm! Don’t miss out on this awesome tradition to sling weights and drink whiskey!
Core Blast has been cancelled. It’ll be back next week!
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Push Press:
5 x 5 @ 80-85% of 5RM
Novice: 5 x 5 (A)
Partner WOD:
6 Rounds (3 rounds each, alternating rounds):
20/18 Cal Row
15 Front Squats 165/115, Fx: 115/80
10 Box Jump Overs 24/20
*Feet can touch the top of box
*Partners must tag in/out
Cap: 20 min
Guys, whiskey and WOD workout Friday night at 6:30pm! Don’t miss out on this awesome tradition to sling weights and drink whiskey!
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[youtube height=”400″ width=”600″]https://www.youtube.com/watch?v=JBHzXF-mVjY[/youtube]
Find more mobility videos like this in our Mobility post
Back Squat EMOM 10:
3 reps @85-90% of your 5RM
5 Rounds for time:
50 Double Unders
4 Shoulder to Overhead 135/95, Fx: 115/80
3 Bar Facing Burpees (over the bar at BCF)
2 Power Snatches 135/95, Fx: 115/80
1 Strict Muscle Up Fx: 3 Strict Pull ups
RX+ 155/105
Free Class starts at 6:30PM tonight! A great way to introduce CrossFit to anyone!
Core Blast has been cancelled this week. It’ll be back next week!
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Weighted Pull Ups
5 x 5 (A: at challenging weight)
Fx: Unweighted
4 Rounds of 1:00 Stations (rotate after each minute)
Box Jumps 24/20
Burpees
Overhead Lunges 45/25
Abmat Sit ups
Finisher:
3 Supersets of:
20 Hollow Rocks
20 Supermans
