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

Also, check out this awesome No Ordinary Race recap video!

Weekly Calendar:

Thursday 10/22 – Mobility from 6:30-7pm. This is a free service we offer you as athletes. Take advantage of it and learn how you can be moving better and pain free!

Saturday 10/24 – Top Golf 12-2pm. We will be reserving two stalls. Come out and hit some golf balls! No golf experience required.

——————–

Monday 10/19

A) E2MOM x 10 min

– 3 back squats @ 85%

+

Every 8 minutes, for 24 minutes (3 sets):

– Row 500/400 Meters

– 10 Hang squat cleans (135/95, 115/75, 95/65)

– 10 Push jerks

 

*If partnered up, partner #2 starts 4 minutes in. Pace should be tough.

 

Tuesday 10/20

A) quickly build to a tough power snatch double in 8-10 min

B) EMOM x 5 min

– 5 TnG power snatches @ 75% of A

*pick a weight that you can stay efficient at while maintaining proper mechanics

+

“Helen”

3 rounds for time all out:

– 400 m run

– 21 KB swings 53/35

– 12 pull-ups

 

Wednesday 10/21

A) E3MOM x 9 min

– 8 push press TnG at 5-10lb heavier than last week (10/15)

B) 4 sets of:

– 5-10 or 10-15 strict HSPU (pick depending on ability)

R30S

– 8-10 seconds of bent over supinated barbell rows @ 2111

R30S

– 30 seconds of double unders

R30S

+

Optional conditioning work:

Row 350/300 m x 4-5 sets

– R3M, goal is max each set

 

*Sub CTB pull-ups with regular strict pull-ups or tough banded pull-ups.

*Sub HS walk with handstand hold + shoulder touches facing away or towards wall.

 

Thursday 10/22

AMRAP x 6 min @ 90%

– 8 wallballs 20/14

– 6 pull-ups (or 2 muscle ups)

– 30 double unders (60 singles)

R3M

 

AMRAP x 6 min @ 90%

– 8 KB swings 70/53

– 6 Goblet hold reverse lunges

– 1 hill run (to where fence stops)

R3M

 

AMRAP x 6 min @ 90%

– 8 DB push press (55/35)

– 6 T2B

– 350/300 m row

R3M

 

AMRAP x 6 min @ 90%

– 8 Alt. DB snatch (50-75/20-45)

– 6 Box jumps – SD (24/20”)

– 1 hill run

 

+

3 rounds not for time (accessory work):

– 10-15 supine hamstring curls w/ medball

– 8-10 seated DB external rotation / arm

 

*MOBILITY FROM 6:30-7PM!

 

Friday 10/23

A) EMOM x 5 min

Front squat

2 reps @ 60%

2 reps @ 65%

2 reps @ 70%

1 reps @ 75%

1 reps @ 80%

R60S then… E2MOM x 10 min (5 sets)

1 rep @ 85%

1 rep @ 85-90%

1 rep @ 90%

1 rep @ 90+%

1 rep @ 90+%

*Test 1RM if feeling it.

B) E2MOM x 16 min (8 sets)

– squat clean + split jerk (start at 65% of weaker movement)

+

8 min AMRAP:

– 1 thruster 95/65

– 30 Double unders (90 singles)

*Add 1 thruster each round.

 

Saturday 10/24

8am – Masters CF

9am – CrossFit

10am – Level 2

12-2pm – Top Golf!!!