Deadlift 8 sets of 1 at 95% of your 1RM or CrossFit Total. Please take your time warming up. Only two weeks left until retest and would be no bueno if you pulled or strained something because you were in a rush.
Cash in - 100 flutter kicks (left right = 1 rep) (feet stay 6 to 18 inches off ground) Then 4 rounds - 3 power cleans 225/165 (Masters 185/135) 6 chest to bar pull-ups 9 Box Jumps 30/24 12 HSPU 15 GHD Sit-ups Cash out - 3 rope climbs 40 minute time cap if needed.
Hero WOD Wednesday! "Dork" 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 Burpees Scaling Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes. Intermediate Option
4 rounds for time of:
30 kettlebell swings
15 burpees Beginner Option
4 rounds for time of:
20 kettlebell swings
10 burpees Boston firefighter Michael "Dork" Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
Back Squat 8 sets of 1 rep at 95% of your 1RM or CrossFit Total All working sets at 95% Share bars if necessary, also work in during the class - Strict Press 4 sets of 8 reps at 50% of your 1RM or CrossFit Total
For time - 21 - 15 - 9 reps of Clean & Jerk 135 / 95 Sit-ups with a 50/35 DB on your chest For the sit-ups , each 7 (for the set of 21), 5 (for the set of 15), and 3 (for the set of 9) switch to the other side of the bar. You'll move twice for the set of 21, twice for the 15 and twice for the 9.
9 AM Free Class For time - 10 Burpees Fence Run 20 Pushups 200m Run 30 Situps 400m Run 40 Air Squats 800m Run 40 Air Squats 400m Run 30 Situps 200m run 20 Pushups Fence Run 10 Burpees 10 AM Members WOD 2 Minute AMRAP 8 Burpee to bar 10 Box Jumps 20 American KB swings 53/35 20 Wall-balls with a lighter weight 14/10 20 Single unders 20 Situps Fence Sprint Rest 5 minutes 3 minute AMRAP rest 4 minute AMRAP rest for time
Happy Thanksgiving Everyone! We will be having one class today, at 9 AM, friends and family welcome. Every OTHER minute on the minute for 40 minutes - Partners or Teams, only 1 working at a time except for the run. Minute 0 - 20 hand release push-ups with plate on back (you choose weight) Minute 2 - 16 Barbell curls then 16 Barbell strict shoulder press (you choose weight) Minute 4 - 200m run together Minute 6 - 16 strict toes to bar (straight leg) After the EMOM, Bench Press Team Throwdown Team up. We'll set up the benches and rig. Max reps bench press in 4 minutes. 135 / 95
Happy Birthday Vinh! (One day late, had to squat yesterday.) It's rumored you like shoulder work, especially HSPU, so get after it! MARCO 3 rounds for time - 21 pull-ups 15 HSPU 9 Thrusters 135/95 U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren. The "Marco" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, July
Back Squat 8 x 2 @ 90% of your 1RM or Total We only have 4 more lifting days (counting today) for back-squat and deadlift before we retest on the week of December 18th, so make the most of these days! Shoot for DEPTH on these, and all working sets are at 90%.
Spend the class working up to a heavy one rep SNATCH, either power, squat, or split. Then, at the 40 minute mark, unload your weight and do - RANDY For Time 75 Power Snatches (75/55 lb) In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.
The "Randy" Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, February 13, 2008 (080213). Strategy: Good technique from the start sets of the tone for “Randy”. Although the weight is light and athletes can get away with muscling their way through the first half, that will quickly catch up with them on the back half of this high-rep workout. Using th
9 AM Free WOD Partners or Teams (1 working at a time) 5 minutes max box jumps 24/20 rest 5 minutes 5 minutes max fence runs rest 5 minutes 5 minutes max burpees rest 5 minutes 5 minutes plank rest 5 minutes 5 minutes max med ball sit-ups 20/14 10 AM Members WOD 8 rounds for time - 200m run 8 front squats 8 clean and jerks 1 rope climb Pick a weight you can straight set but will be challenging for you.
For Time - 30 Box Jumps (24/20 in) 30 DU (attempts count, sub 60 singles) 30 KB Swings (pick a challenging weight) 30 DU 30 Wall Balls (20/14) 30 DU 3 Fence Runs 30 DU 30 Wall Balls 30 DU 30 KB Swings 30 DU 30 Box Jumps
Remembrance WOD AMRAP (with a Partner) in 18 minutes 11 Hang Power Snatches (95/65) 11 Burpees 11 Thrusters (95/65) 11 Pull-Ups From 11:00-13:00: 2 minute Rest, in silence Break up the work between partners as needed. On the 11th minute, stop, rest, and show your respect for the fallen with a 2-minute silence. Resume the workout at 13:00. Remembrance Day is a memorial day observed in Commonwealth of Nations member states since the end of the First World War to remember the members of their armed forces who have died in the line of duty. Remembrance Day is observed on 11 November in most countries to recall the end of hostilities of World War I on that date in 1918. Hostilities formally ended
3 Minute AMRAP 7 thrusters + 7 toes to bar = 1 round (5 minute rest) 3 Minute AMRAP 7 power snatches + fence run = 1 round (5 minute rest) 3 Minute AMRAP 7 front rack lunges (in place) + 7 V-ups = 1 round (5 minute rest) 3 Minute AMRAP 7 deadlifts + 7 bar facing burpees = 1 round (5 minute rest) Then 2 minutes max reps strict press, same weight. Use a 95 # and a 65 # bar or scale down as needed. Record total number of rounds and reps completed in WODIFY. Do not go heavier, if this feels light to you, go faster. The intent of the AMRAPS is to get uncomfortable, push yourself into that zone where you're trying to get every single rep you can before the buzzer. Each AMRAP is relatively short,
9 AM Free Class Partners A runs 400 B completes 10 push-ups and 10 sit-ups, rest remaining time until A comes in door Switch Each partner completes 5 runs, clock stops at end of last run. 10 AM Members WOD Barbell Deck of Cards 75 / 55 (with a time cap :)
3 rep max Deadlift Spend time warming up properly, you should not be at 80% ten minutes after you start. Please use at least 8 to 10 sets of 3 building up to a max effort lift. Rest in between efforts about two minutes or so, don't rush the lifts and don't cool off, it's a balance. Please comment on how close you are to your Total or 1RM. We still have a few months to go before we retest. We're about halfway and we want to see those GAINZ being made. Please remember your Deadlift and Back Squat 3 rep numbers, we will be using those for our % work until end of the year, so GET AFTER IT today and have some fun!