Free Friend Friday!
Bonus round:
Tabata Row
Chalk is for the hands, not the bar!
“Sexy MetCon”
100 double unders
90 squats
80 push press 45#
70 walking lunges
60 sit ups
50 push ups
40 pull ups
30 wall ball shots 20#
20 kettlebell swings, 2 pood
10 burpees
Sit Ups are anchored chest to thigh.
Scale double under numbers according to ability.
305 Workout
Push-ups
10-15-20-25
Rest then Running Angie
Of interest:
Our next Leanout Challenge, The No Booze Challenge, starts Monday.
Enjoy your holiday and then come back ready to lean it out.
“OMFG!”
Ten minutes AMRAP
7 power snatch 95/65
7 sumo deadlift high pull 95/65
7 hang power clean 95/65
Rest 5 minutes
7 minutes AMRAP
7 burpees
7 box jumps, 24/20
7 walking lunges, per leg
Rest 3 minutes
4 minutes AMRAP
7 thrusters 95/65
7 pull ups
Rest 1 minute
Run 500 meters for time
Score is total reps minus seconds from run.
Run is from door to door, anyway.
Lunge with both legs=1
Scoring Example:
5 rounds on AMRAP 1=105
4 rounds on AMRAP 2=84
3 rounds on AMRAP 3=42
Run seconds=131
Score=100
305 Workout
50 burpees
then 4 rounds of
run 200m
20 push-ups
then 50 burpees
rest 3 minutes
tabata situps
tabata russian twists 20/14
Of interest:
Deload week!
Front squat
5-5-5 (40-50-60% of 90%)
Power Clean Ladder
155/95
Rest as needed
Run 1 metric mile for time
(3 times around the block, counter clockwise)
305 Workout
Sandbag Squats 60/40
10-15-20
8 rounds for time
10 box jumps
20 air squats
300m
rest 1 minute
OPEN HOUSE THIS FRIDAY ALL DAY LONG – ALL CLASSES WILL BE OPEN IF YOU HAVE A FRIEND WHO WANTS TO TRY IT OUT!
Top 2
Will Durkee 2nd, Sean Walbridge 1st
Thanks to everyone who made it possible.
Athletes and judges, please arrive by 8:30am for standards and heat assignments.
WOD 1
25 Lateral jump burpees
Run 500 meters
With the remaining balance of 7 minutes, perform AMRAP:
5 Thrusters
5 Pull Ups
Score is total thrusters & pull ups
Advanced-115/75, chest to bar/chin over bar
Intermediate-95/65, chin over bar
Beginner-65/45, chin over bar, band assist accepted
WOD 2
Advanced
1 rep max ground to overhead, anyhow, in 4 minutes
You will be required to state your opening weight.
Warm up bars will be available.
From the word go, you will have 4 minutes to complete a 1 rep max barbell ground to overhead, anyhow.
The bar must be controlled at the top for a 2 count.
Athlete is allowed as many lifts as needed in 4 minutes.
Weight can be added by athlete at any time.
At 4 minutes, time will be called and any lift in progress will be called a no rep.
Intermediate/Beginner
300 meter sandbag trail run for time
WOD 3
2 minutes, max barrier box jumps
2 minutes, kettlebell snatches
2 minutes, barbell ground to overhead anyhow
2 minutes, american kettlebell swings
2 minutes, barbell overhead squats
Each rep is worth one point.
Wild card: 15′ rope climb may be used at any time for 5 additional points, as many times as you see fit.
Advanced-95/65, 1.5/1 pood
Intermediate-75/65, 1.5/1 pood
Beginner-65/45 pound barbell, 1pood, .5 pood
Deadlift 5-3-1+ (75-85-95%)
3 the hard way
CrossFit WOD
5 minutes of Muscle-ups
5 minutes rest
4 minutes of Anchored or GHD Sit-ups
4 minutes rest
3 minutes of Hanstand push-ups
3 minutes rest
2 Minutes of double-unders
2 minutes rest
1 Minute of KB swings
305 Workout
5 rounds for time of
Row 500m
Run 500m
