Upcoming Events:

Thursday 11/4 – Mobility with RJ

Tuesday 11/10 – Non-Profit Tuesday @ Craft & Growler benefitting Barbells & Handlebars

Saturday 11/21 – Barbells & Handlebars (sign up to compete OR volunteer HERE)

——————–

Monday 11/2

A) E2MOM x 10 min (5 sets)

1 Front squat @ 23X1 + 2 front squat

*start at 65% and work to something heavy

+

Against a 4-minute running clock x 3 sets

– Row 500/400m

– 20 Wall Ball Shots

– Pull-ups for max reps in remaining time.

*R4M between sets

 

Tuesday 11/3

A) E2MOM x 6 min (3 sets)

– 3 power cleans

+

E2MOM x 6 min (3 sets)

– 2 power cleans

+

E2MOM x 8 min (4 sets)

– 1 power clean

B) For time (tester):

15, 12, 9 reps of…

– Power clean (135/95, 115/75, 95/65)

– Burpees

*Power cleans should be at a weight that is or near being UB.

C) 3 sets not for time:

– Good mornings x 8-10 reps @ 3011

– Rest 60 seconds

– Banded hamstring curls (green band) x 15-20 seconds

– Rest 60 seconds

 

Wednesday 11/4

A) Push Press

5, 3, 2, 1, 1, (1); R2-3M – Build to a new 1RM

B) 3 sets for max reps of:

– 60 Seconds of strict HSPU/minimal kip HSPU/seated L DB press

– 60 Seconds of supinated strict pull-ups

R60S then immediately followed by…

3 sets for max reps of:

– 60 Seconds of ring dips

– 60 Seconds of bent over BB row (65/45)

*Compare to 10/6

C) 3 sets not for time:

– max accumulated L-sit (can use partner or high knee hold off box)

– R30S

– 15-20 reverse snow angel

– R60S

 

Thursday 11/5

A) Back Squat

5, 4, 3, 2, 1

R3M – all should be heavy with no misses!

*This isn’t supposed to be a 1RM test but go for it if feeling it.

+

4 sets for max reps:

– 60 seconds of Russian KB swings (53/35)

– 60 seconds of DB push press (35/20)

– 60 seconds of goblet hold reverse lunges

– 60 seconds of rowing for calories

– 60 seconds rest

 

Friday 11/6

A) Deadlift

Set 1 – 5 reps @ 65%

Set 2 – 5 reps @ 75%

Set 3 – 3-5 reps @ 80-82% (up from 10/14)

Rest 3 minutes between sets. Don’t let form get sloppy.

B1) Sled drag AHAP down and back

B2) 8 alternating TGUP (heavy but consistent)

B3) DU practice or 50-100 DUsx 3 sets total

 

Saturday 11/7

8am Masters CF

9am CrossFit

10am Level 2

11am Free Intro To CrossFit

 

Check out the first WOD of Barbells & Handlebars 2015 going down on Saturday, November 21st! Want to try out a competition? This one is great for your first. Barbells, beer, and all the money going to charity… What more could you ask for? Video below.

Here’s what’s going on this week:

Monday 10/26 – Start of Prep Course

Thursday 10/29 – Mobility from 6:30-7pm

Saturday 10/31 – Hydrostatic Body Fat Testing from 8-11am SIGN UP HERE

Sunday 11/1 – Skills Review (more info TBA)

——————–

Monday 10/26

A) Take 15 min to build to a 5RM back squat

– Goal is at least 85% of 1RM

+

“Fran”

21-15-9 reps:

– Thrusters (95/65)

– Pull-ups

 

Tuesday 10/27

A) E3MOM x 15 min (5 sets)

– 6 TnG push press at same weight as last week (or heavier if possible)

+

3-4 sets very hard effort:

– 12 alternating DB snatch (50-75/20-45)

– 8 burpees AFAP

– 30 sec all out row

R3-5M

 

Wednesday 10/28

A) E2MOM x 6 min (3 sets)

– 2 power cleans + 1 front squat

+

E2MOM x 6 min (3 sets)

– 1 power clean + 1 front squat

+

E2MOM x 6 min (3 sets)

– 1 squat clean

*Build over the course of 9 sets to something heavy

+

4 rounds for time:

– 400m run

– 20 wall ball

– 10 T2B

 

Thursday 10/29

A) EMOM x 15 min

1: Bench press x 3 @ 83-85%+ (5-10lb heavier than 10/15)

2: Bent over DB row x 8-10 R

3: Bent over DB row x 8-10 L

+

1 time through:

– Deadlift x 15 reps @ 2011

– R20S

– Max reps of strict/kipping/banded HSPU or L-seated DB press

– R2M

– Deadlift x 10 reps @ 2011

– R20S

– Max reps of strict/kipping/banded HSPU or L-seated DB press

– R2M

– Deadlift x 5 reps @ 2011

– R20S

– Max reps of strict/kipping/banded HSPU or L-seated DB press

 

*Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

*If you’re unable to get a minimum of 5-6 HSPU, perform either kipping or banded or an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

 

+

3 rounds not for time:

– 8-10 Db tricep rollback extensions

– 8 weighted pull-ups (build to heavy set) OR 4 negative pull-ups (3-5 second descent)

 

Friday 10/30

A) Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

B) Every 90 sec x 15 min

– snatch + snatch w/ 2 second pause at knee cap x 2 reps

*build but keep technique on point, compare to 10/16

C1) 20 dual KB front rack walking lunges (heavy); R60S

C2) 1 lap farmers carry AHAP; R60S

C3) 50-100 double unders or 2 min of DU practice; R60S x 3 sets

 

Saturday 10/31

8am Masters CF

9am CrossFit

10am Level 2