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
Author: Ryan Savard
Represent!
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
Honoring Adrian
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.
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
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!