Sunday Core and Make Up Day

Crossfit WOD – “Deadlift”

Heavy Day Deadlift
5-3-3-2-2-1-1-1

                                   

 

Crossfit WOD – “Johnny”

“JOHNNY”

1,200 Meter Run
Directly into…
3 Rounds:
19 Toes to Bar
87 Double-Unders
7 Hang Power Snatches (135/95)
Directly into…
Cashout: 1,200 Meter Run

 

 

Sunday Make and Core Day

 

Crossfit WOD – “Jailbreak”

PAUSE FRONT SQUAT

On the Minute x 10:
1 Pausing Front Squat

There are two pauses in today’s squat:
Parallel
Bottom Position

Set #1, 1 Rep @ 45% of 1RM Front Squat
Set #2, 1 Rep @ 50% of 1RM Front Squat
Set #3,  1 Rep @ 55% of 1RM Front Squat
Set #4,  1 Rep @ 60% of 1RM Front Squat
Set #5,  1 Rep @ 65% of 1RM Front Squat
Set #6,7,8,9 and 10, 1 Rep @ 70% of 1RM Front Squat

“Jailbreak” Part #1
AMRAP 10:
3 Bar Muscle-Ups
5 Front Squats (165/110)
7 Burpee Box Jump Overs (24/20)

— Rest 2:00 —

“Jailbreak” Part #2
35 Burpee Pull-Ups for Time

Crossfit WOD – “Gwen”

Power Clean + Push Jerk
On the Minute x 10:
1 Power Clean + 1 Push Jerk
Climb in weight across the 10 sets

“Gwen”
15-12-9:
Unbroken Clean and Jerks
Athletes choice on loading.

Compare to:
October 2015
April 2013
October 2012
April 2012

Efficient barbell cycling can make “Gwen” a whole lot easier and possibly allow for more weight. 1.) Always HOOK Grip 2.) Keep the bar close 3.) Retrace your bar path 5.) Smooth is fast and fast is smooth. Here are two example of clean and jerk cycling with two different set or resting positions.

Sunday Core and Make Up Day

 

 

 

Crossfit WOD – “Third Wheel”

“Third Wheel”
AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
60 Box Jump Overs
60 Front Squats

Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135

 

Crossfit WOD – “Voorhees”

“Voorhees”
AMRAP 13:
55 Bar Facing Burpees
55 Pull-ups
55 Calorie Row
55 Handstand Push-ups

 

Perfect workout to work off Thanksgiving Dinner. Regular Saturday class times tomorrow (8am, 9am, and 10am).

 

 

Crossfit WOD – “Mixed Feelings”

AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

“Mixed Feelings”
5 Rounds, On the 4:00
12 Toes to Bar
16 Deadlifts (135/95)
12/9 Calorie Bike or 100M Run

                       

                                      

How these sprint workouts make us feel! Happy Holidays and recover well to those of you who took off today!