We are still looking for competitors for Barbells & Handlebars! If you are interested in competing, go >HERE< to register!

Weekly Schedule:

Tuesday 11/10 – Barbells & Handlebars “Non-Profit Tuesday” @ Craft And Growler. Come out and support!

Thursday 11/12 – Mobility with RJ @ 6:30pm

Wednesday 11/18 – BB&HB volunteer meeting at the gym @ 7:30pm

——————–

Monday 11/9

A) E2MOM x 10 min (5 sets)

1 Front squat @ 23X1 + 1 front squat

*start and stay at heaviest weight from last week

+

BBHB WOD 15.3

6 min time cap:

– Row 30/25 calories

– 30 Overhead weighted lunges

– 30 burpee to plate

– 30 Plate OH lunges

– Row 30/25 calories

+

3 rounds not for time:

– 25 DB hip extension (elevated) @ 20X1

– R30S

– 10 BB roll-outs

– R30S

 

Tuesday 11/10

A) EMOM x 10 min

– Push press

*Build to 100+%

+

BBHB WOD 15.2

8 min AMRAP:

– Clean & jerk (115-155/75-105)

– 30 Double unders

*C&J ascend by 1 rep each round.

+

3 rounds not for time:

– Good mornings x 8-10 reps @ 3011 (heavier than 11/3)

– Rest 60 seconds

– Banded hamstring curls (green band) x 10-15 reps

– Rest 60 seconds

 

Wednesday 11/11

A) EMOM x 15 min

1: Bench press x 2-3 @ 85-87%+ (5-10lb heavier than 10/29)

2: Bent over BB row x 5-6 @ 20X1 (tough but on tempo)

3: Foam roll x 45 sec

*Hit your calves, IT bands, hip flexors, lower back, shoulder blades. Basically work from bottom to top.

+

For time:

– 400 m run, then…

– 10 rounds for time of:

• 4 CTB pull-ups
• 8 CTG push-ups
• 12 KB swings (53/35)

– 400 m run

 

Thursday 11/12

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.

+

3 rounds at 90%:

– 500/400 m row

– 20 Wallballs (20/14)

– 15 T2B

– 10 Burpee box jump – SD (24/20”)

R4-5M between rounds; keep same pace throughout.

 

Friday 11/13

A) EMOM x 6 min (3 sets)

(1 snatch grip behind the neck push press + 1 overhead squat) x 2-3 reps

B) E2MOM x 10 min (5 sets)

– 1 snatch from mid thigh + 1 snatch from 2” below knee

*Work to a tough weight. If you aren’t comfortable at the bottom of the snatch receiving position, then work to a depth you can manage.

C1) Hand over hand sled pull AHAP length of gym

C2) 6 TGUP (heavier than last week)

C3) Earthquake bar OH hold x 30-60sec

x 3-4 sets

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