Push Press 5×3
Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*Build to a heavy triple
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
*Build to a heavy triple
Open 24.3
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Level 2/Official HQ Scaled:
♀ 45 lb, 65 lb (20, 29 kg); jumping chest-to-bar, chin-over-bar pull-ups
♂ 65 lb, 95 lb (29, 43 kg); jumping chest-to-bar, chin-over-bar pull-ups
Level 1:
♀ 15 lb/35 lb Thrusters, Ring Rows>Jumpingn Pull-ups
♂ 45/65 lb Thrusters, Ring Rows>Jumping Pull-ups
You’re A Bear Light
5 Rounds for Time:
100’ Bear Crawl
3 Bear Complex @135/95
*Bear Complex = power clean, front squat, push press, back squat, push press without putting the bar down. Squats cannot be thrusters. Rep does not count unless all 5 movements are completed in a row – bar can be dropped between each complex as-needed
100’ Bear Crawl
3 Bear Complex @135/95
*Bear Complex = power clean, front squat, push press, back squat, push press without putting the bar down. Squats cannot be thrusters. Rep does not count unless all 5 movements are completed in a row – bar can be dropped between each complex as-needed
Level 2: 95/65
Level 1: 45/35, 50′ Bear Crawl
At Home WOD For The Storm
6 Rounds For Time:
10 Burpees
15 Sit-ups
20 Air Squats
10 Burpees
15 Sit-ups
20 Air Squats
Scaling Options: Elevated burpees, couch (box) air squats, elevated mountain climbers. Cut back rounds or reps as needed. Aiming for this to be pretty much a continuous pace until the final round. Send it in that final round or two!
UPDATED: Storm & Class Update
UPDATED: Due to the storm continuing throughout the afternoon, the gym is not open today (3/14) for classes or personal training. Tomorrow is looking promising for the last open WOD, but stay tuned for updates. Stay warm & safe!
BBQ tomorrow night to close out the open. Even if you’re not participating, all are welcome! Workout 4-6pm. We’ll aim to get food going around 5:30. Please bring a side/salad/dessert.
https://docs.google.com/spreadsheets/d/1pMqWrQg7nobvb8Jqh0RIzRgweKsMoa9hFaxvN_mBAGU/edit?usp=sharing
Fight Gone Wednesday
5 Rounds For Reps
Minute 1: Max Calorie Row
Minute 2: Max Burpees
Minute 3: 40 Double Unders
Minute 4: 20 Wall Balls (20/14)
Minutes 5&6: Rest
Minute 1: Max Calorie Row
Minute 2: Max Burpees
Minute 3: 40 Double Unders
Minute 4: 20 Wall Balls (20/14)
Minutes 5&6: Rest
Level 2: 45s Double Under Practice, 14/10,
Level 1: Box Burpees, Single Unders OR 20 Plate Speed Steps, 10/6
VI: Calorie Row, Burpees, Single Unders, Air/Rig Squats
Seated: Minute 1: Minutes 1&2: Box Burpees, Minute 3: Cal Ski, Minute 4: Wall Balls
CFCF Storm & Class Update
Due to the incoming storm, no AM classes tomorrow, 3/14. Stay tuned for PM class updates.
20-Minute Monday
20-Minute AMRAP Of (3 rounds, then move on to the next segment):
3 Rounds Of:
10 Pull-ups
15 KBS @50/35
20 KB Alternating Overhead Lunges (10R Arm + 10L Arm)
3 Rounds Of:
10 Chest-to-Bar Pull-ups
15 KBS
20 Goblet Squats
3 Rounds Of:
10 Bar Muscle-ups
15 KBS
20 KB Strict Press (10R+10L)
*For gymnastics, be sure to use grips or pay close attention to hands sliding to prevent tearing.
3 Rounds Of:
10 Pull-ups
15 KBS @50/35
20 KB Alternating Overhead Lunges (10R Arm + 10L Arm)
3 Rounds Of:
10 Chest-to-Bar Pull-ups
15 KBS
20 Goblet Squats
3 Rounds Of:
10 Bar Muscle-ups
15 KBS
20 KB Strict Press (10R+10L)
*For gymnastics, be sure to use grips or pay close attention to hands sliding to prevent tearing.
Level 2: Jumping Pull-ups>Chin-Over-Bar Pull-ups>Chest-to-Bar Pull-ups, (30/20)
Level 1: Ring Rows>Jumping Pull-ups>Banded Strict Pull-ups, (25/15) – KBS to eye level
Visually Impaired: Banded Pull-Downs>Ring Rows>Banded Pull-Downs, single-arm KBS, Rig squats for lunges & gob squats
Seated: 5 each round: Ring Rows>Pull-ups>Ring Rows, 10 Push-ups, 1 In & Out Transfer, 10 Russian Twists
Open 24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
Level 2/HQ Scaled: (Ages 16-54)
♀ 95 lb (43 kg), single-unders
♂ 135 lb (61 kg), single-unders
*30-45s of DU practice each round instead of single unders is okay too
Level 1/HQ Foundations:
30 strokes on the rower
10 deadlifts
50 single-unders or jumping jacks, OR 25 plate speed steps
♀ 55 lb (25 kg)*
♂ 75 lb (34 kg)*
Seated:
200-meter Ski, 5 Barbell Cleans, 4 Box Burpees
Six Round Thursday
6 Rounds For Time Of:
15 Kettlebell Swings @50/35
400′ Shuttle Run
10 Push-ups
*Throughout the workout, accumulate 50 Calories On Bike
Level 2: 30/20, Band Push-ups As-Needed
Level 1: 25/15, 200′ Shuttle Run, Banded OR Box Push-ups
15 Kettlebell Swings @50/35
400′ Shuttle Run
10 Push-ups
*Throughout the workout, accumulate 50 Calories On Bike
Level 2: 30/20, Band Push-ups As-Needed
Level 1: 25/15, 200′ Shuttle Run, Banded OR Box Push-ups