Today we say goodbye to long time friends Ryan and Abby Ventura. Please bring a friend to either 8am CrossFit or 9am Kettlebells “King Kong” 3 rounds for time: King Kong was originally proposed as a workout nobody could do. We’re listing scaling options below but unless you do the Rx weights and movements you didn’t…
Strength Wendler Bench Press Cycle Week 4 Bench Press 5 at 65% 1RM Bench Press 5 at 76% 1RM Bench Press 5 at 85% 1RM Then 1:00 ME Row Calories 1:00 Rest 1:00 ME Row Calories 2:00 ME Cleans & Jerks 175/115# Rest 2:00 before beginning #2 2) For reps and distance: 1:00 ME Farmers…
Strength/Skill Every 2:00 for 5 sets 5 T&G Power Cleans* Start at 50-60% and add weight until failure to complete all reps. Drop weight with any misses or as soon as it starts looking sloppy. Then Nasty Girls 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95lbs) Buyout 3…
Strength
Wendler Squat Cycle Week 1
Back Squat 5 at 65% 1RM
Back Squat 5 at 75% 1RM
Back Squat 5+ at 85% 1RM
Then
“Randy”
75 Snatches 75/55#
Buyout
Squat 4 x 10
200m tire drag
Strength/Skill Alternating EMOM For 10 minutes :30 Knee To Elbow :30 Rest :30 Strict pullups (scale with either bands or ring rows) :30 Rest Then 4 rounds for time of: 7 Strict HSPU* 14 TTB 400m *Rx+ use 4” deficit Capacity 30:00 AMRAP with HR @ 140-150BPM of: 100m Dual KB Carry 24/16kg Run 400m…
2016 MASTERS QUALIFIER EVENT 4 For time: 55 burpees 34 overhead squats 21 muscle-ups Men use 95 lb. Women use 65 lb. Time Cap: 20 minutes Notes This workout begins with the barbell on the ground and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55…
2016 MASTERS QUALIFIER EVENT 3 Complete as many rounds and reps as possible in 15 minutes of: 55 double-unders 15 chest-to-bar pull-ups 5 hang power cleans Men use 155 lb. Women use 105 lb. Notes This workout begins with the athlete holding their jump rope. At the call of “3, 2, 1… go” the athlete…
8 am Class Triple Threat In teams of 3 (similar skill level) complete the following 25 min ARAMP: Buy-in: 300 double unders (total for the team, can be performed together) 3 tire pulls (one tire per team) x 100 m (flat part) 3 rope climbs 3×50 ft KB overhead walking lunge (24/16 kg, one per…
Strength
Wendler Deadlift Cycle Week 4
Deadlift 5 at 40% 1RM
Deadlift 5 at 50% 1RM
Deadlift 5 at 60% 1RM
Then
Jackie
Row, 1000 m
50 Thrusters, 45 lbs
30 Pull-ups
Buyout
4 x 10 RDL
Strength Every 90 Seconds for 6 rounds 1 3 position pause squat snatch @60% Count 3 seconds at the knee and hold setup at bottom for 3 seconds. Stay light no pressouts Then 3 rounds for time of: 400 m 1 Rope Climb (Legless) 5 Hang Power Snatches, 95/65 lbs Buyout 3 x…
