Jamie appears to be very angry at one armed barbell presses.
WOD TBD
Post whatever madness ensues to comments.
Jamie appears to be very angry at one armed barbell presses.
WOD TBD
Post whatever madness ensues to comments.
Complete three rounds of the following circuit, keeping strict form:
One arm barbell deadlift, right arm, 12 reps
One arm barbell press, right arm, 12 reps
One arm barbell press, left arm, 12 reps
One arm barbell deadlift, left arm, 12 reps
Dynamic effort squats at Westside Barbell.
WOD
Squat 8×2 on :45, 50% 1RM, SPEED!
For reps:
1:00 medicine ball throw situp, 20#/14#
1:00 kettlebell swings, 24kg/16kg
1:00 rest
1:00 deadlifts, bodyweight
1:00 pullups
1:00 rest
1:00 kettlebell swings
1:00 medicine ball throw situps
Post loaded used for squats and reps completed for circuit to comments.
Shane hits a 230# clean & jerk for a 5# PR. Nice work!
WOD
Press 5-5-5
Five rounds for time:
Three muscle-ups, unbroken
1 deadlift, 100% of 5 rep max
Post loads for press and time for circuit to comments.
One of our high school weightlifters, Steven Moore, crushed it this past weekend at the PWA Championships. He totaled 153kg, a 16kg improvement from his last competition in December.
No strength work today.
For time:
50 Sit ups
15 Thrusters 95/65
20 Pull ups
12 Thrusters
15 Pull ups
9 Thrusters
10 Pull ups
50 Sit ups
Post your times to comments.
Paleo food swap at the gym! Paleo Challengers: The first week is over…tell us how things are going in the comments of this post! How do you feel? What have you learned? What is good in life?
WOD
For time:
Row 1000m
7 muscle-ups
15 clean & jerk, bodyweight
Post time to comments.
My, how we’ve grown. Since this picture was taken about a year ago in the old gym, our little community has started to become quite a big one. Senior has grown too – when he started with us, he could barely do an air squat. Yesterday he deadlifted 245#…for a triple! Go Senior go!
Remember, Saturday class schedule is now as follows (not including On-Ramp):
9:00 AM – CrossFit 1, CrossFit 2 (separate classes, simultaneous)
10:00 AM – Community Class
11:00 AM – Mixed CrossFit 1/CrossFit 2 class
12:00 PM – Closed
Deadlift 3-3-3-3-3
Time Trial: 1 mile run (from the gym to Tioga street and back) or 2k row. Feeling froggy? Do both, with some rest in between.
Clean & Jerk 1-1-1-1-1
4 rounds for time:
400m run
10 power cleans, 70% of today’s best C&J
15 knees-to-elbows
Post load for clean & jerk and load/time for circuit to comments.
5 rounds for time:
15 dumbbell thrusters, 40#/25#
15 pullups
Post heaviest load for barbell thrusters and time for circuit to comments.