Three rounds for time of:
Run 400m
155#/105# Clean and Jerk, 7 reps
Toes to bar, 14 reps
Post time to comments.
Cleaning from the ground with Coach Burgener
The CrossFit Crew from the Lululemon Fashion show. Big thanks to Tom and Michelle for inviting us to be a part of such a special event!
100 Overhead squats for time, 95#/65#
On the top of every minute perform 3 burpees.
Post time to comments.
Quick note: I am getting a lot of membership questions and I want to clear a few things up. Our class registration software only allows you to book classes for your current billing cycle month. So if you purchased your monthly membership on Aug 30, you can only register for classes between Aug 30 and September 30. Once your auto pay has gone through, you will be able to register for the next month. This is going to happen EVERY MONTH, do not worry once the auto pay goes through you will be able to register again.
ALSO, if you need to change memberships (put it on hold/upgrade etc.) I need you to please fill out the membership change form on the website under paperwork and submit it to me at least 5 business days before you bill date. I cannot make membership changes mid-cycle so if we miss your bill date, it's on you. We cannot go back and make a change so please get your forms in ONTIME or your request will not be processed.
If you are on the 2x per week membership, it is CRUCIAL that if you cannot make class that you early cancel your visit. Visits that are not early cancelled will still be counted as a used session.
Thank you.
CrossFit Level 1 Seminars: CrossFit The Royal Danish Lifeguards,CrossFit Effects, CrossFit Reston, CrossFit Ethos, CrossFit Calgary.
CrossFit Coaches Prep Course: CrossFit Atlanta.
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high-pull, 75#/55#
Push jerk, 75#/55#
Post time to comments.
World wide military CrossFitters!
Surprise WOD! You will find out what it is when you get to the gym.
Here is a clue:
Sorry for the late post, I have been traveling quite a bit these past two weeks and Eric and I participated in the Lululemon Fashion show last night with our friends from SnoRidge CrossFit. Tom and Michelle put together a two minute CrossFit demo with 11 of us participating. Hopefully we will have some photos and video to share with you soon.
Shoulder Press THEN Back Squat
If you are on week #1:
Set #1 is 5 reps @ 65% of your "working" one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
If you are on week #2:
Set #1 is 3 reps @ 70% of your "working" one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
If you are on week #3:
Set #1 is 5 reps at 75% of your "working" one rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%
If you do not have a 1RM established, use this class to find your 1RM Press and Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10# TO YOUR WORKING 1RM SQUAT and 5# TO YOUR WORKING 1RM PRESS.
Stephen busting out a handstand on a recent hike with Kate. Got a photo you'd like to share with us? E-mail it in and it might get featured on the blog!
"Karen"
For time:
150 Wall ball shots, 20#/14# to 10ft target
Post time to comments.
Patrick and Dave working their Handstand push-ups
Overhead Squat: 3-3-3
Advanced: Snatch balance x1 + 3 OHS
Then:
With a continuously running clock, complete 1 pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute...continuing as long as you are able.
Use as many sets per minute as needed.
Post number of minute completed to comments.
* If you do not have a pull-up sans band, you will follow the same recipe but substitute burpees instead.
Custom CFBT WOD books are in! Get them while they last! $25 per book which includes Wendler 5-3-1 tracking, nutrition information, and a special section for PR's.
"Coe"
Complete ten rounds for time of:
10 Thursters, 95#/65#
10 Ring push-ups
If you cannot do a ring push-up, sub down to paralletes, dumbell, or regular push-ups.
Post time and scale to comments.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
In teams of two complete three rounds of max reps in 1 minute at each station of:
Box Jumps, 24#/20#
Dumbell push press, 55#/35#
Sit-ups
Burpees
Single arm, dumbell overhead squat, 55#/35# (alternate arms when needed)
One person will work for 1 minute while the second person rests, once the first minute is completed, the second partner will begin while partner 1 rests. After the first 2 minutes parter 1 begins at second station while partner 2 rests...etc.
Score is total reps for both partners of all exercises for all three rounds.
Post score to comments.
Dissecting Dave and Nadia: Part 1, with Mike Burgener, a CrossFit Journal Preview
Molly setting a new 3RM PR on her deadlift!
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups and the last 8 intervals are squats. There is no rest between exercises.
Post total reps of all exercises to comments.
Rowena moving some weight!
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