A. Push Press 3-3-3. Increase weight if possible after each set. Absolutely no push jerks allowed.
B. Complete as many rounds as possible in fifteen minutes of:
5 Handstand Push-ups
10 Toes to Bar
15 Box Jumps (24/20)
A. Push Press 3-3-3. Increase weight if possible after each set. Absolutely no push jerks allowed.
B. Complete as many rounds as possible in fifteen minutes of:
5 Handstand Push-ups
10 Toes to Bar
15 Box Jumps (24/20)
9AM – WOD only
10AM – Barbell Club
11AM – WOD only
* Today’s WOD is trainers choice by Will. Enjoy!
A. Back Squat 5-5-5 using chains. Work as high as possible each set.
B. 30-20-10 reps of:
Kettlebell Swings (53/35)
Goblet Squats w/ kettlebell (53/35)
Sit-ups
* 40 meter standing broad jump at the end of each round.
C. Don’t forgot to come support your fellow CFSC’ers as they complete the CrossFit Games Open 13.1 WOD at 7:30pm. Remember the 7:30pm class is CANCELLED Friday
2013 Winter Paleo Challenge Benchmark WOD
A. 15 minutes to work up to a 1 rep max for Clean & Jerk
B. “Catfish”
Complete as many rounds as possible in fifteen minutes of:
6 Clean & Jerks (95/65)
3 rounds of “Cindy”
* 50 walking lunge buy-in
WOD Demo Video HERE
8 Tabata rounds each of the following:
Box Jumps (24/20)
Double Unders
Dumbbell Thrusters (35/25)
Tabata round = 20 seconds of work followed by 10 seconds of rest. Your score is total reps completed over all 3 movements combined. NO rest in between exercises
A. L-sit hold practice. Work up to as long a hold as you can. 5 attempts minimum. Use rings, bars, boxes, or parrallettes
B. For time:
Row 1000 meters, then
21-15-9 reps of:
Hang Power Snatches (95/65)
Sit-ups with medicine ball (20/14)
Kettlebell Sumo Deadlift High pulls (70/53)
Row 1000 meters to finish
C. Don’t forget to sign up for the CrossFit Open! Email Matt Trial at [email protected] for sign up details!
Payton’s gonna have a little WOD buddy beginning in August! We can’t wait!
A. Shoulder Press 5-5-5. Increase weight after each set.
B. “Grace”
30 Clean & Jerks for time. Men use 135lbs, ladies use 95lbs
C. Don’t forget to sign up for your 2nd body fat reading if you are completing the Winter Paleo Challenge this coming Thursday! Email Miles if you need the online sign-in sheet again
“Zeus”
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
* Barbell club with Will will meet at 10:00AM and 11:00AM!
A. Complete 3 sets of the following complex:
5 Power Snatches
5 Overhead Squats
Add 10lbs
5 Power Cleans
5 Front Squats
5 Push Jerks
10 Back Squats
10 Romanian Deadlifts
* This is NOT for time. Goal is to make it through the complex without letting go of the bar (except to add the extra 10 lbs). Also the aim is to increase the weight of the complex after each round.
* Rest 5 minutes between sets. Post loads per round to comments
A. Complete 3 sets of 10 Handstand Push-ups. Kipping is allowed ONLY on the 3rd set
B. “Graham”
Complete as many rounds as possible in seven minutes of:
10 Box Jumps (30/24)
5 Burpees
Rest 3 minutes
C. “Mac”
Complete as many rounds as possible in seven minutes of:
40 meter bear crawl
20 Double Unders