Upper Body Max Effort
1. 3RM Push Presses
2. 5 x 6 Barbell Rows
3. 5 x 6 Reps KB Alternating Presses
4. 3 x 12 Knees to Elbows
Category: Workouts
Back Squat
3 x 3 Reps
3 x 1 Reps
21-15-9
– Rower Calories
– Box Jumps
Lower Body Max Effort
1. 3RM Deficit Deadlifts
2. 5 x 3 Reps Overhead Squats
3. 5 x 5 Reps Barbell Lunges
4. 5 x 5 Reps Weighted Situps
Categories
2010-02-13 Open Gym
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Five Rounds for time:
– 10 Double Unders
– 15 KB Swings
– 20 Jumping Pullups
Upper Body Dynamic Effort
1. 8 x 3 Floor Press @ 60%
2. 5 x 6 Weighted Pullups
3. 5 x 6 Handstand Pushups
4. 3 x 10 KB Windmills
Categories
2010-02-11 UGS
Lower Body Dynamic Effort
1. 10 x 2 Box Squat @ 50%
2. 5 x 5 Sumo Deadlift
3. 5 x 3 Clean High Pull
4. 5 x 10 Medicine Ball GHDs
“Jackie”
Courtesy of CrossFit.com
For time:
– 1000m Row
– 50 Thrusters (45#)
– 30 Pullups
Categories
2010-02-10 UGS
UGS 300
– 10 Jumping Lunges
– 50 KB Swings
– 10 Jumping Lunges
– 50 Sledge Strikes
– 10 Jumping Lunges
– 50 Sandbag Shoulders
– 10 Jumping Lunges
– 50 Goblet Squats
– 10 Jumping Lunges
– 50 KB Clean & Press
Five Round Barbell Complex for Weight:
– 10 Deadlifts
– 5 Hang Cleans
– 5 Front Squats
– 5 Push Presses
– 10 Deadlifts
Start light and work up. Keep the bar moving and don’t break your grip.