EVENT:
No Shower Happy Hour!
Join in this Friday (Dec. 2nd) as we head to Goodfriend Beer Garden and Burger House around 6:30pm (after the 5:15pm class). What better way to end a killer WOD than with some burgers and beer. Bring a friend!
Month: November 2011
Power snatch
3-3-3-3
*after each set do 20 sit-ups AFAP
4 rounds for time of:
– 20 box jumps (24/20)
– 15 KB swings (53/35)
– 100 m run
Holy Pistols Batman!
via YouTube
More pistols in WODs coming soon!
Power Clean x 1/Push Jerk x 3; rest 90 sec x 4
then…
“Cindy”
AMRAP in 20 minutes of:
– 5 pull-ups
– 10 push-ups
– 15 squats
CrossFit Total
Find your 1 RM for each lift in only 3 tries each
– Back Squat
– Press
– Deadlift
100 burpees AFAP (10 min cutoff)
CrossFit Total Time!
CrossFit Total provides good data for measuring strength improvement over time. As movement improves and strength is gained, the amount of load one can safely and efficiently move increases. The total sum of a 1 rep max in each of the three lifts including the back squat, the shoulder press, and the deadlift make up the score for the CrossFit Total.
For total reps:
1 min clean and jerk – 135#/95#
rest 30 sec
1 min burpees
rest 30 sec
1 min sit-ups
rest 2 min x 3
Three sets of:
Bulgarian Split Squat
5-5-5 (5/leg)
Rest 60 seconds
32/24 kg Kettlebell Swings x 15 reps
Rest 60 seconds;
and then,
Complete as many rounds and reps as possible in 15 minutes of:
185/135 lb Deadlift x 9 reps
Hand Release Push-ups x 12 reps
100 m sprint