A.
NFT
Push Press
sets of 30-20-10 increase weight each set
10 Burpees
B. Foo
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170/115-lb. squat clean thrusters, 2 reps
28 sit-ups
Watch the Open 15.1 live announcement tonight at 5pm! Remember you can still sign up to participate and you should if you come to the gym on a regular basis! There are Scaled, Masters and Rx Divisions.Sign up online now! The cost is $20.00.This Saturday Feb.28th....no normal 9am class we will be running the 15.1 Open Wod at 10am. Come at 9:30 to warm up. We will be at the gym until 11:30am. Anyone can come watch and participate!
Strength today is : Bench Press- 6@ 65% 4@ 75% 2@ 80% 2@ 85% 1 @ 90% Max Reps at 85%
WOD- Burpee's 20-18-16-14-12-10-8-6-4-2- HSPU- (scaled pike's or seated DB Press) 1-2-3-4-5-6-7-8-9-10 For time. Start with Burpee's and then go to HSPU and switch off
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)
B.
3 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps
A.
3 rounds NFT
10 Push Press 115/75
20 Sit Ups
10 Box Jumps
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between singles)
B.
3 Rounds
50 Double-Unders
15 Toes to Bar
10 Handstand Push-Ups
Switch every 2 minutes, for 18 minutes:
Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Handstand Walk x 10 meters
(Or handstand hold or shoulder touches)
Alternating Pistols x 16-20 reps
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
The open is here! You still have time to sign up!
First Wod will be announced Feb 26th which is Thursday night. We will be running
the Wod Saturday starting at 10am. There will not be a regular 9am class.
Just a Reminder to all our members the CrossFit Open starts on Feb 26th! This year they have added a "scaled" division! There is also the masters and the RX division. The open consists of one workout a week, for 5 weeks and it takes place at our box! You will enter your scores online. You will have a coach or friend from the gym judge your workout for your final score. Every year our gym participates in the Open and everyone has always had a good time. Do not hesitate to sign up! We will be doing the workouts anyways, so if you come to class a lot you will be doing the WOD! We will plan a couple of BBQ's and Open Wod days, some on Saturdays and one on a Friday night! We encourage all our members to sign up, see how far you have come along, challenge yourself and have some fun! Anyone can do it! Sign up online ASAP! www.crossfitgames.com the cost is $20.00 make sure you put us as your affiliate! - Megan (any questions contact me) 916 390-4037
We will have our normal class times today for President's Day! A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees
A.
Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps or
Ring Dips 10 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C1.
Complete as many reps of Power Snatch as possible in 4 minutes of:
Run 400 Meters
135/95 lb Power Snatch x Max Reps
Rest 4 minutes, and then when the clock hits 8:00, perform the following…
C2.
Complete as many reps of Toes to Bar as possible in 4 minutes of:
Run 400 Meters
Toes to Bar x Max Reps
Rest 4 minutes, and then when the clock hits 16:00, perform the following…
C3.
Complete as many reps of Handstand Push-Ups as possible in 4 minutes of:
Run 400 Meters
Strict Handstand Push-Ups x Max Reps
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%
B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)
D.
For time:
Row 500 Meters
20 Overhead Walking Lunges (115/75 lbs)
40 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (115/75 lbs)
80 Double-Unders
A.
