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!!!

 

Barbells & Handlebars registration is now live! This is a huge charity competition that we put on every year at Community Beer Company and it is perfect for your first competition. Interested? SIGN UP HERE.

You’re all invited to No Shower Happy Hour at On Rotation this Thursday evening from 6:30-8:30ish pm. Come after work or straight after class for a beer or three and hang out with your favorite people.

——————–

Monday 10/12

A) E2MOM x 10 min (5 sets)

– Back Squat x 5 @ 80%

*Compare to 10/5

+

AMRAP in 5 min:

– 50/35 cal row

– 20 pull-ups

– burpees in remaining time

R5M x 3 sets

 

Tuesday 10/13

A) Every 90 seconds x 15 minutes (10 sets)

– 1 power clean + 1 push jerk + 2 split jerk

*pause 2 seconds in receiving position of split jerk before recovering

B) E3MOM x 9 min (3 sets)

– 10 TnG Push Press

*All at heaviest weight used last week (10/6)

C) EMOM x 10-14 min:

E: Power clean singles x 4 @ 70% 1RM clean

O: 5 Burpee box jump – SD

 

Wednesday 10/14

A) Deadlift

Set 1 – 5 reps @ 65%

Set 2 – 5 reps @ 70%

Set 3 – 3-5 reps @ 80% (up from 10/1)

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

+

Every 5 min x 3-4 sets @ 90%:

– 400 m run

– 20 wallballs 20/14

– 20 Russian KB swings 70/53

 

Thursday 10/15

A) EMOM x 15 min

1: Bench press x 3 @ 80%+ (heavier than last week 10/9)

2: Bent over DB row x 8-10 R

3: Bent over DB row x 8-10 L

B) EMOM x 21 min

1: 30 sec ring dips @ 20X2 (turn out elbows up top)

2: 30 sec T2B

3: 40 DU (80 singles of DU practice)

+

Optional: 800m sled drag not for time

 

No Shower Happy Hour at On Rotation! Starts at 6:30pm. 

 

Friday 10/16

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 w/ 2 second pause at knee cap x 2 reps

*build but keep technique on point

+

Advanced

For time, w/ 10 min cap:

– 10 thrusters 135/95, 115/75

– 10 burpee over the bar

– 10 squat clean thrusters

– 10 burpee over the bar

– 10 clean and jerk

– 10 burpee over the bar

 

Intermediate

3 rounds for time, w/ 10 min cap:

– 10 thrusters 95/65

– 10 burpee over the bar

 

Saturday 10/17

8am Masters CF

9am CrossFit

10am Level 2 CrossFit

11am Intro to CrossFit

Is CrossFit a sustainable method of reaching your fitness goals? Maybe you should ask coach Drew. Today marks her 7th year anniversary of starting CrossFit and she will be able to tell you first hand that it’s not all smiles and cupcakes. You will hit bumps along the road, you will discover who you are at your physical and mental limit, but you will keep getting better. Here is what she has to say about her journey.

“Seven years ago today I walked into my very first CrossFit class at old school BTB and started my day with a hero workout, “Ryan,” consisting of 5 rounds of 7 muscle ups and 21 burpees. Naturally those muscle ups consisted of green band assisted pull ups and ring dips, but I did all the damn burpees. Over the next few days, I got all the weight taken off my back squat bar, unsuccessfully tried to clean 100 pounds like 20 times in one day, and would only complete box jumps on the soft tire because I was scared.

Upcoming Events:

– Thursday Mobility with RJ from 6:30-7ish. Come work out areas affected by this weeks programming as well as any ongoing problem spots. Class is every Thursday evening.

Near Future…

– Thursday 10/15. No Shower Happy Hour at On Rotation from 6:30-8:30pm.

– Saturday 10/24. Top Golf. Come get some swings in with the EDCF crew. Time TBD.

Things to Note: 

– Please sign up for classes! It takes literally 60 seconds to sign up for your classes for the rest of the week! Go HERE.

——————–

Monday 10/5

A) E2MOM x 10 min (5 sets)

– Back Squat x 5 @ 75%

B) EMOM x  min

Min 3: 8 thrusters (115/75, 95/65, 75/55)

Min 2: 12/9 cal row

Min 3: 6-10 burpees

 

Tuesday 10/6

A) EMOM x 10 min

Min 1: Push press TnG x 2 (tough but build each set)

Min 2: Weighted/Negative pull-up x 2 (tough but build each set)

*Compare to 9/22

B) E3MOM x 9 min

– Push press TnG x 10 reps (start moderate and build heavy)

C) 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

immediately followed by…

3 sets for max reps of:

60 Seconds of ring dips

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

 

Wednesday 10/7

A) Every 90 sec x 15 min

1 clean (squat) from 2” below knee + 1 clean (squat)

*reset after first clean, not TnG

+

For time:

– 800m run

– 20 power cleans (135/95)

– 20 front squats

– 400m run

– 20 front squats

– 20 power cleans

– 800m run

 

Thursday 10/8

AMRAP x 8 min @ 85-90%

– 12 wallballs 20/14

– 8 pull-ups

– 50 double unders

R4M

AMRAP x 8 min @ 85-90%

– 12 Russian KB swings 70/53

– 8 Goblet hold reverse lunges

– 200 m run

R4M

AMRAP x 8 min @ 85-90%

– 12 Push press (115/75, 95/65, 75/55)

– 8 T2B

– 500/400 m row

R5M

AMRAP x 8 min @ 85-90%

– 12 Alt. DB snatch (50-75/20-45)

– 8 Box jumps – SD (24/20”)

– 200 m run

 

Friday 10/9

A) EMOM x 15 min

1: Bench press x 3 @ 80%

2: BB good mornings x 6-8 @ 2011 (moderate, off ground)

3: Rest

B1) sled drag down and back AHAP

B2) 8 atlas stone to shoulder (switch sides each rep)

B3) farmers carry down and back AHAP

B4) 20 hollow rocks

Thanks for helping make our 4th Birthday a blast on Saturay! Can’t wait to see what year 5 brings!

Notable Events

Monday – Start of new Prep Course 7:30-8:30pm

Thursday – Mobility from 6:30-7pm w/ RJ

Saturday – Free Intro to CrossFit class from 11am-12pm

October 15th (Thursday) – No Shower Happy Hour @ TBD

October 24th (Saturday) – Top Golf outing

——————–

Weekly Programming 

Monday 9/28

A) 5 sets:

Back squat x 2-3 @ 90%; rest as needed

+

AMRAP in 60 sec, x 5 sets:

– 12 KB swings (70/53)

– Max reps of wallballs (20/14)

R60S between sets

 

Tuesday 9/29

A) Every 90 seconds x 12 min (8 sets)

– 1 power clean + 2 split jerk

*Hold catch of split jerk 2 seconds. Build to something heavy. Second 4 sets should be tougher.

+

For time:

15 Ground to overhead (135/95, 115/75, 95/65, 75/35)

15 Pull-ups

400m run

12 Ground to overhead (95/65 lbs)

12 Pull-ups

400 Meter Run

9 Ground to Overhead (95/65 lbs)

9 Pull-Ups

400 Meter Run

 

Wednesday 9/30

A) EMOM x 15 min

1: Bench press x 5 @70%

2: BB bent over rows x 8-10 @ 2011 (moderate)

3: Rest (open up hips)

B) EMOM x 21 min

1: AMRAP ring dips

2: 12 x Weighted sit-up (25+/15+)

3: 10 x BB front rack reverse lunges (135/95, 115/75, 95/65, 75/45)

*If you can go 15+ on ring dips then do the movement strict.

 

Thursday 10/1

A) Every 3 minutes, for 9 minutes (3 sets):

Deadlift

Build to 60% then…

Set 2 – 6 reps @ 65%

Set 3 – 6 reps @ 70%

Set 4 – 6 reps @ 75%

+

Pick depending on rowing ability:

Every 6 min x 3 sets

– Row 1000/800m (advanced)

– 20 burpees over erg

OR

– Row 750/600m (intermediate)

– 16 burpees over erg

OR

– Row 500/400m (beginner)

– 12 burpees over erg

 

Friday 10/2

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

3 stop halting snatch deadlift + snatch

*Pause 2 seconds below knee, above knee, at pockets. Reset to ground, then perform another full snatch @ 65-80%.

+

For time:

– 12 Power snatches (115/75, 95/55, 75/35)

– 12 Box jumps – SD (24/20″)

– 9 Power snatches

– 9 Box jumps – SD

– 6 Power snatches

– 6 Box jumps – SD

– Run 400 Meters

Join us for our 4th Birthday Bash and 300 Challenge this Saturday! Details and sign-up links CLICK HERE.

——————–

Monday 9/21

A) Front squat

– Quickly build to 80% in 5 reps

Then, E2MOM x 10 min:

min 0: 1 x 85%

min 2: 1 x 85-90%

min 4: 90%

min 6: 90+%

min 8: 90+%

*Go for a PR if feeling it!

+

5 rounds for time:

– 5 front squats (155/105,135/95, 95/65)

– 5 burpee pull-ups

 

Tuesday 9/22

A1) Push Press TnG x 3 (tough but build each set); R20S

A2) Weighted/Negative pull-up cluster 1. 1. 1; R10S/2M x 4 sets

*Compare to 9/1

+

Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Box-Jumps – SD (24/20”)

Rest 90 seconds

 

Wednesday 9/23

A) E2MOM x 20 min (10 sets)

– 3 position squat clean (high → knee → floor)

*Does not have to be TnG

+

For time at 95+%:

30 Calorie Row

30 Over the Bar Burpees

30 Hang Cleans (135/95 lbs)

+

3 sets of 10-15 floor wipers 135/95

*Perform w/ partner

 

Thursday 9/24

AMRAP x 10 min @ 80%

– 12 wallballs 20/14

– 10 ring rows

– 50 double unders

AMRAP x 10 min @ 80%

– 12 Russian KB swings 70/53

– 10 Goblet squats

– 400 m run

R5M

AMRAP x 10 min @ 80%

– 12 DB push press 35/25

– 10 T2B

– 500/400 m row

R5M

 

Friday 9/25

A) Every 3 minutes, for 18 minutes (6 sets):

Bench Press

Set 1 – 3 reps @ 80%

Set 2 – 2 reps @ 85%

Set 3 – 1 rep @ 90%

Set 4 – 1 rep @ 93-95%

Set 5 – 1 rep @ 97-99%

Set 6 – 1 rep @ 102% or more

+

For time:

– 30 Front rack reverse lunges (115/75, 95/55, 75/35)

– 10 HSPU or L-seated DB press

– 20 Front rack reverse lunges

– 10 HSPU or L-seated DB press

– 10 Front rack reverse lunges

– 10 HSPU or L-seated DB press

 

Saturday 9/26

10-11:30am – 300 Challenge

11:30-3pm – 4th Birthday Bash