High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
Note: Percentage should be based off of your most recent 1RM Squat.
then…
“Little Adrian”
Seven rounds for time of:
– 5 Wall climbs
– 7 Toes to bar
– 9 Box jumps, 30″ box
Month: September 2012
Deadlift
5×2 @ 80-85% max, rest ONLY 60 sec
then…
In 12 minutes complete:
100 Double-Under buy-in (or 300 singles)
AMRAP of…
– 7 Deadlifts (A: 275/185, I: 225/145, B: 155/95)
– 21 Burpees
Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes.
The Mountain
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 will have a time change because of the Cowboys game on Sunday. The gym will be open from 10am-12pm. Feel free to come on by and work on whatever is giving you trouble.
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IMPORTANT: Please take a minute and check out our very own Angela’s website for the Walk To End Alzheimer’s. She is participating in this event tomorrow which is committed to raising awareness and funds for Alzheimer research, care, and support. She would really appreciate a small donation of any amount to help her reach her goal. Thanks guys!
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New classes! Starting next week we will be adding a Noon class on Tuesdays and Thursdays. This will be more of a trial period but if this time works out, we will add 1-2 more Noon classes to the week. Have any more suggestions on potential class times? Let me hear them!
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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!
Stop This Train
Still having trouble with tears on big pull-up days? Have you tried gripping the bar on the base of the fingers rather than on the top of the palm? Still not doing it for ya? Maybe gymnastic grips or gloves might be an answer. Another answer could be taping your hands. Here is how to do it the right way.
Remember!… All new 12 noon class starting next week on Tuesdays and Thursdays!
5X3 High-Hang Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
then…
12 minute AMRAP of:
– 8 Front Squats (155/105)
– 10 T2B
– 12 HR Pushups
15 minutes Handstand/Handstand Walk practice
then…
Run 800M for time.
*The AMRAP will start exactly 8 minutes after the start of the run.
8 minute AMRAP of:
10 Behind the Neck Push Press @ 115/75# (no racks)
20 Abmat Sit-ups
30 Double-Unders
*Rest 4 minutes.
Run 800m for time.
7×2 3-stop snatch pull + high hang snatch; rest 60 sec
then…
For time:
– Run 400m
– 21 Chest 2 Bar Pull-ups
– 42 KB Swings (53/35)
– Run 400m
– 15 C2B Pull-ups
– 30 KB Swings
– Run 400m
– 9 C2B Pull-ups
– 18 KB Swings
New Classes Next Week
IMPORTANT: Starting next week we will be adding a Noon class on Tuesdays and Thursdays. This will be more of a trial period but if this time works out, we will add 1-2 more Noon classes to the week. Have any more suggestions on potential class times? Let me hear them!
——————–
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!