Category: Uncategorized

Lift Deadlift 4 sets 4 reps–build to an 8/10 then 1 set of 20 at 45-50% of what you get to superset with 5 ring dips, weight as you can

Workout 10:00 AMRAP 15/12 cal bike 20 alternating dumbbell snatches 50/35

Workout

Happy birthday Chris!

10 RFT
10 bench 135/95
10 back squat 135/95
10 bent over rows 2×50/35

squats from the ground

Staging notes

Back squats in lines in the middle, dumbbell rows in the same spot, bench in the rig.

Lift 8×1 split jerk (from the rack) up to something heavy but clean (no misses)

Workout 30 C2B 550/500m row 15 C2B 275/250m row for time

Staging notes:

Rowers 6 feet in front of each rig.

Lift

Find a new 1rm squat snatch

then

every :30 until failure 1 squat snatch at 75% (20 round/10:00 cap)

Workout

8-1
RMU
Power cleans 185/125
HSPU
150 run after each

if it’s too cold to run, do 200/150 row

Happy birthday Roman!

Staging notes

Cleans in lines, if you’re doing RMU, pick a clean station that is in front/behind of your rings.

Class

find a new 1rm squat clean

then

20 cleans for time at 80% (any style)

Happy birthday Marcus!
This is his version of a “CrossFit Triathlon”
55:00 cap

Leg 1:
3 rounds of
2 rope climbs
25 burpees
50 lunges, forward, alternating
500/450m row after each round

Transition task 1: lean rowers up against the red wall

Leg 2
3 rounds
5 bar muscle up or highest pull up variation you can do
10 push-ups
15 air squats
27/20 cal bike

Transition task 2: pull boxes and dumbbells into the center, move bikes to the very back

Leg 3
3 rounds
10- devil press box step overs (35/25lbs)
27- ft handstand walk/3 wall walks
89- double unders
400m run

Workout

Every 2:00 for 8 rounds
5 sandbag cleans 100/70
15 situps
25m farmer’s carry red/green

Happy Birthday Kaleb!

Workout
4 rounds
10 power clean and jerks (115/75,135/95,155/105, 185/125)
26 box jump overs 24/20
92 double unders

If you are not born in October, you have one extra rep (11,27,93)