RX:  Dead Lift & Bench.  Then, start with a 30 minute clock. 2000m row and 1 mile run buy-in. Then, the remaining time will be as many rounds and reps as possible of 3 Muscle ups, 5 Handstand push ups, 7 Deadlifts (100/140).

Gold:  Dead Lift & Bench. Then, start with a 30 minute clock. 2000m row and 1 mile run buy-in. Then, the remaining time will be as many rounds and reps as possible of 3 Muscle up Progressions, 5 Handstand push ups, 7 Deadlifts (40/60).

Silver:  Dead Lift & Bench. Then, start with a 30 minute clock. 1000m row and 800m run buy-in. Then, the remaining time will be as many rounds and reps as possible of 3 Pull ups, 5 Push ups, 7 Deadlifts (30/40).

Endurance:  Same as RX

Men’s Strength:  REST and Mobility

As you have probably noticed, we have started new levels of workouts.  We no longer have just “RX” and “Beginner” WODs, but now have “RX”, “Gold”, and “Silver.”  RX will be the same as always, for those that want to lift heavy and complete all of the movements in CrossFit.  Gold will be for those that would like to do all of the CrossFit movements but are not concerned with lifting heavy.  Silver will be for those that are not interested in lifting heavy, nor are they concerned with doing the more advanced skills of CrossFit (e.i. muscle ups, handstands).  Please pick and level and stick with it…we would like  you not to jump between levels depending on the workout.  If you need help deciding where you should be, talk to one of the coaches and we can help you out!

RX:  Clean and jerk.  Then, 3 rounds for time of 20 burpee power snatch (35/50) and 20 box jumps (24/30).  Post WOD:  Ring dips

Gold:  Clean and jerk.  Then, 3 round for time of 20 burpee power snatch (20/35) and 20 box jumps (20).  Post WOD:  Ring dips

Silver:  Squat jumps then 50 lunges.  Then, 3 rounds for time of 20 burpees and 20 box jumps (12).  Post WOD:  Ring dips

Endurance:  5×5 squat jumps with 200 meter run between sets.  Then choice level WOD.

Men’s Strength:  RX lift and WOD

Coaches will explain the new levels in class.

RX: Back squat and overhead press.  Then 5 rounds for time: 15 GHD sit ups, 15 sumodeadlift high pulls (45/65), 200 meter backwards run.

Gold:  Back squat and overhead press.  Then same as RX but with weight on sumodeadlift high pulls being 20/35 kg.

Silver:  Back squat and overhead press.  Then, 5 rounds for time:  15 butterfly situps, 15 sumodeadlift high pulls (20), 200 meter backwards run.

Endurance:  150 double unders, 150 lunges.  Then RX WOD.

Men’s Strength:  Same lift as RX.  RX WOD with 3 rounds.  Post WOD:  bench press burnouts. 

Push Press.  Then, teams of 4:
A) Complete 100 ground to overhead (65/45) with 2 working at a time.
B) 1 person run 400 meters with 20# medicine ball while the other 3 do burpees.  Rotate until all members complete 1 run.
C)  20 rope climbs with 1 person working at a time.
D)  50 butterfly situps each, with all working at the same time.

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Snatch & Front Squat. Then, 3 Rounds for time of 5 Muscle ups, 300m shuttle, 30 shoulder to overhead (50/35).
-Bar comes from the ground

Beginners:  Snatch & Front Squat. Then, 3 rounds for time of 5 pull ups, 300m shuttle, 15 shoulder to overhead (bar).
-Bar comes from the ground

Endurance:  50 TTB and 1.5mile run. Then, Rx Wod.

Men’s Strength:  Same as RX.

REST–Mobility

Men’s Strength:  Push Press. Then, Teams of 4:

A) With 2 working at a time: 100 ground to overhead (65)

B) 1 person runs 400m with a 20# med ball while the other 3 do burpees. Rotate until all complete 1 run.

C) With 1 working at a time: 20 rope climbs

D) With all working at the same time:  50 butterfly sit ups each

RX:  Deadlift & Bench Press. Then, as many rounds and repetitions as possible in 20 minutes of: 9 OHS (43/30k), 7 chest to bar pull ups, 5 bench press (70/50k)

Beginners:  Deadlift & Bench Press. Then, as many rounds and repetitions as possible in 20 minutes of:  9 OHS (Bar), 7 pull ups, 5 bench press (20/40k)

Endurance:  100 double unders and 50 back extensions.  Then RX WOD.

Men’s Strength: REST– Mobility

Clean and Jerk. Then, 42 kettlebell swings (35/55), 21 back squats (45/65), 30 kettlebell swings, 15 back squats, 18 kettlebell swings, 9 back squats.  Bar comes from ground.

Beginners: Clean and jerk.  Then, 30 kettlebell swings (25), 15 back squats (30/40), 20 kettlebell swings, 10 back squats, 10 kettlebell swings, 5 back squats.  Bar comes from ground.

Endurance:  1 mile row and 1 mile run.  Then, RX WOD.

Men’s Strength:  RX lift and WOD.

Back squats and overhead press.  Then, 15-12-9 snatch (65/45) and 400 meter run.  Post workout: “7 downs”

Beginners: Back squats and overhead press.  Then, 15-12-9 snatch (bar) and 400 meter run.

Endurance:  Back squats and overhead press.  Then, RX WOD.

Men’s strength: RX lift and WOD.

4 minutes:  All team members find 2 rep max front squat

Then:

Team Triplet From Games:  

Three mixed gender pairs complete the following for time:
Row 750 meters, while partner holds 98/66 kilograms in the Front rack position
50 Burpees, while partner holds 60/42 kilograms Overhead
50 Thrusters, 42/30 kilograms, while partner holds the Dip support position

front-squatteam-triplet-team-heat-4