Nov 30, 2016
*Scheduling Note*
This Saturday is Bring a Friend Day! We are capping this event at 10 guests so make sure your guests register ahead of time here.
Strength
1A) Push Jerk
Performance:
Fitness:
1B) Single Arm Dumbbell Row
Conditioning
Complete as many rounds as possible in 10:00 of:
- 5 Push Jerks @ 45% of 1 rep max
- 10 Deadlifts @ same weight
- 15 Box Jumps
*This is essentially Open Workout 13.2. If 45% of your push jerk is more than 115/75#, just use 115/75#.*
Optional Independent Work
3 Sets:
- 8 Dumbbell Press
- 4-6 Strict Chest to Bar Pull Ups
- 8 Dumbbell External Rotation
Nov 29, 2016
*Scheduling Note*
This Saturday is Bring a Friend Day! We are capping this event at 10 guests so make sure your guests register ahead of time here.
Strength
Low Box Back Squat
Performance:
Fitness:
Conditioning
2 Sets:
Complete as many rounds as possible in 7:00 of:
- 20 Wall Balls (20/14)
- 20 Power Cleans (135/95)
- 20 Calorie Row
Rest 2:00 between sets.
Fitness:
- 20 Wall Balls
- 20 Kettlebell Swings
- 20 Calorie Row
Rest 2:00 between sets.
Optional Independent Work
5 Sets:
- Hang Squat Clean x 3 @ >80%
3 Sets:
- 6 Kettlebell Front Rack Reverse Lunges from 4″ step per side
- 6 Glute Ham Raises
- 8-12 Calf Raises
Nov 28, 2016
*Scheduling Note*
This Saturday is Bring a Friend Day! We are capping this event at 10 guests so make sure your guests register ahead of time here.
Strength
Every minute, on the minute, for 10:00:
- Wall Facing Handstand Push Up with a 4″ Deficit x 4-8
- Strict Muscle Up (no dip) x 1-3
Fitness:
- Box Handstand Push Up x 4-8
- Feet Assisted Strict Muscle Up (no dip) x 1-3
Conditioning
With a partner, one person working at a time, complete as many rounds as possible in 25:00 of:
- 8 Muscle Ups
- 16 Kipping Handstand Push Ups
- 32 Calorie Bike or Row
Fitness:
- 16 Burpee Pull Ups
- 16 L-Seated Dumbbell Press
- 32 Calorie Bike or Row
Optional Independent Work
3 Sets:
- 5-10 Plank Turns per side
- 15 Dumbbell Skull Crushers
- 3 Bottoms Up Turkish Get Up per side
Nov 27, 2016
*Scheduling Note*
This Saturday is Bring a Friend Day! We are capping this event at 10 guests so make sure your guests register ahead of time here.
Strength
Rack Pull (4″ below knee)
Performance:
Fitness:
Conditioning
Complete as many rounds as possible in 12:00 of:
- 10 Burpees
- 15 Box Jumps (24/20)
- 20 Calorie Row
- 25 Double Unders
Optional Independent Work
5 Sets:
- Hang Squat Snatch x 3 @ 75-85%
Nov 25, 2016
0845 Weightlifting
1000 CrossFit
With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:
- 200m Farmer’s Walk (20m shuttle)
- 20 Push Ups
- 20 Ring Rows
Immediately into…
With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:
- 20 Burpee Box Jumps
- 20 Kettlebell Swings
- 200m Shuttle Run (20m shuttle)
Immediately into…
With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:
- 5om Bear Crawl
- 50 Calorie Row
