Strength Wendler Squat Cycle Week 1 5 @ 65% 5 @ 75% AMRAP @ 85% (The magic of the Wendler cycles is not stopping a 5 (or 3 or 2 or 1) but doing as many reps as possible on the last set. In this case, amrap means one rep shy of failure, or, if…Details
30 min AMRAP (Partner)
400m run (both run, carry wall ball/switch as needed)
40 goblet squat (24kg/16kg)
40 Wall-ball Abmat Sit-Ups (20/14)
While one person works the other person hold the wall ball. If you drop wall ball at any time both partners do 5 burpees before continuing.
Strength/Skill Deadlift 5 x 10 @ 60% These should be all touch and go with no dropping of the bar. Then Complete as many rounds as possible in 15 mins of: 10 Strict Toes To Bars 15 Box Jumps, 24/20 in 40 Split Jumps Buyout 5 x 10 Seated machine rows or pulldowns 5 x…Details
Mobility Thursday Today is Mobility Thursday. Trainers choice of mobility exercises. Then 3 rounds for time of: 30 Wall Balls* Run, 400 m *Choose Weight (Remember this is a deload week so grabbing a smaller med ball might be a better choice than a bigger one) Capacity Buyout Complete as many rounds as possible in…Details
Helen’s Russian Cousin
3 rounds for time of:
21 Russian Kettlebell Swings, 32/24kg
*We will run outside weather permitting. Otherwise, 400m is approximately 1300 feet which we will mark off with cones on the gym floor.
Bench Press 5 x 10 @ 60%
Lying Triceps Extension 5 x 10
Strength/Skill 6 Rounds of: :40 Med Ball Cleans :20 Rest :40 Sumo Deadlift High Pull 75/55 :20 Rest Then Tabata Something Else Pull-ups Pushups Abmat Situps Air Squats Again take your time get good looking reps. It’s a deload week so slow down get beautiful reps and don’t worry about pr’s. Buyout 4 x 5-8 Good…Details
With the exception of a few of you repeating 18.5 the open is over. As always the open is an amazing time to come together as a community and push ourselves to achieve levels of performance we wouldn’t have done otherwise. So congratulations and I’m very proud of everyone for officially participated as well as…Details
30-20-10 Russian KB Swings Russian Twists w/wall ball (left right 1, left right 2) 30-20-10 Wall Balls (20/14) Push-ups 30-20-10 Cal Row OH walking Plates Lunges (45/25) Partner A starts on 30 KB swings while partner B starts on 30 Russian Twists. When both finish, they will switch movements. Partner A will start on 30…Details
CrossFit Games Open 11.6 / 12.5 / 18.5 – Rx’d As many reps in 7 mins as you can of: 3 Thrusters, 100/65 lbs 3 Chest-to-bar Pull-ups 6 Thrusters, 100/65 lbs 6 Chest-to-bar Pull-ups 9 Thrusters, 100/65 lbs 9 Chest-to-bar Pull-ups 12 Thrusters, 100/65 lbs 12 Chest-to-bar Pull-ups 15 Thrusters, 100/65 lbs 15 Chest-to-bar Pull-ups…Details
Alternating EMOM for 10 Minutes
10 Medicine Ball Cleans
10 Cleans 155/105#
Stretch and mobilize for whatever might come our way.