High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
then…
75 TGUP – NOT for time – moderate load to ensure it keeps you focused (do not exceed 25 minutes)
optional: row 1,000m for time
Weekend Schedule:
Free WOD tomorrow morning (Saturday) at 10am! Never tried CrossFit before? Well here is your chance! Bring a friend, too! Ages 50+ are welcome to come at 9am.
Sunday Suckday – The gym will be open from 12 – 2pm. Feel free to come on by and work on whatever is giving you trouble.
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BEER! Now that I have your attention, we will be heading to another local brewery to take the tour and booze the brews. Join us at Lakewood Brewery on Saturday, October 6th, any time from 12-3pm. $10 at the door gets you a souvenir glass, 4 beers, and a tour of the facility. There will be live music and a food truck. Feel free to bring lawn chairs and hang out a while!
15 minutes to establish a 3RM (touch and go) Power Clean
then…
3 rounds for time of:
– 10 Jumping Lunges (5/side)
– 15 Power Cleans 95/65#
– 20 HR Pushups
– 25 Sit-ups
*compare to 8/7/12
15 minutes to establish a 1RM Press Cluster (Push Press + Push Jerk + Split Jerk)
then…
3 rounds for time of:
– 5 Deadlifts (275/185) or 75% of 1RM
– 10 HSPU
– 400 m run
*rest 1 min
We still have a bunch of shirts in sizes S-L. $20 will have you looking cooler than you do already.
1a) 3X10 Strict Weighted Chest to Bar Pullups – heaviest possible, rest 30 sec.
1b) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
then…
10-minute AMRAP of:
– 10 kettlebell swings (53/35)
– 30 double unders
– 10 burpees onto bumpers (45lb plate)
Strength/Skill
A1.) 4×3 – 3 Stop Snatch Pull @ 110% of 1RM; rest 60 sec
A2.) 4×3 – Snatch Grip Push Press (behind the head); rest 60 sec
then…
4 rounds for time:
– 200 m run
– 10 ring dips + ME ring dips (if first 10 unbroken)
– 20 abmat sit-ups
Today we are doing the hero WOD “Adrian”. Hero WODs are named after those who died giving their lives for our country.
U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.