A. Shoulder Press
5-5-5
B. “Jackie”
For time:
1000m Row
50 Thrusters (45/35)
30 Pull-ups
A. Bent Over Row
5-5-5-5-5
B. 12 min AMRAP
25 Box Jumps (24/20)
20 DB Step-ups (35s/20s)
15 cal Row
10 Man-makers (35s/25s)
A. Squat Clean
2 RM
B. Tabata Something Else
Pull-ups
push-ups
Sit-ups
Air Squats
Hope to see you there!
This Thursday, 2/21 we will face the Sorting Hat and compete with our House Team in the 2019 CrossFit Games Open!
I haven't been this excited since I faced the Goblet of Fire and competed in the Tri=Wizard tournament. Of course that was before the late unpleasantness with You Know Who. That was well after I left.
There is still time to register for the Open!
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Open Gym
-or-
Suggested WOD
3 rounds
25 Cal Row
25 Box Jumps
25 Burpees
A. Jerk
3 RM
B. 4 rounds
18 Power Cleans (95/65)
15 Front Squats
12 Push-jerks
A. Squat Snatch
3-3-3-3-3
B. 10 min AMRAP
25 KBS (1.5/1)
50 Double unders
25 Alt DB Snatch (50/35)
A. Deadlift
3 RM
B. 21-15-9
Deadlifts (275/185)
C2B Pull-ups
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
Post time to comments.
Open Gym
-or-
Suggested WOD
3 rounds
20/15 Cal Row
15 Deadlifts (225/155)
20/15 Cal Row
*Rest 3 minutes between rounds
A. 2k Row Time Trial
B. Back Squat
3 RM
A. 21-15-9
Box Jump Overs (24/20)
Power Cleans (115/80)
C2B Pull-ups
Front Squats (115/80)
Lateral Burpees OTB
Push-jerk (115/80)
B. Alt Tabata
Hollow Hold
Plank Hold
A. Front Rack Reverse Lunges
5-5-5 (each leg)
B. 15 minute AMRAP
75 Double unders
50m Farmer’s Carry (50/35)
25 Sit-ups
50m Front Rack Walking lunge (50/35)
Due to weather, the 12:30pm class is canceled today. We are sorry for any inconvenience.
A. Push-press
3 RM
B. "Omar"
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
Post time to comments.
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Open Gym
-or-
Suggested WOD
3 rounds
**3 min max Row (each calorie is one rep)
2 min max Squat Clean (135/95)
1 min max Pull-ups
-rest 3 min-
Goal is to hit 100/80 reps each round
**Men do 100 Total reps of Devil’s Press with 35# to start next round
**Women do 80 total reps of Devil’s Press with 20#
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post total to comments.
Take your time.
Take it seriously.
Don’t be greedy.
Read the article below before you even attempt it.
The CrossFit Total
By Mark Rippetoe
In Workouts
December 01, 2006
The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
A. For time
60 Walking Lunges
50 Burpees
40 Sit-ups
30 KBS (1.5/1)
20 Box Jumps (24/20)
10 Man-makers (50s/35s)
20 Box Jumps
30 KBS
40 Sit-ups
50 Burpees
60 Walking Lunges
A. Snatch Balance + OHS
Work to a heavy single
B. 15 min AMRAP
15 Hang Power Snatch (95/65)
60 Doubleunders
15 OHS (95/65)
30 Cal Row