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Sunday is a Recovery Day.
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Friday’s WOD: Reminder: We’re running a weekend schedule (8am, 9am, and 10am only) at our Emeryville location today. Uptown and EGA are closed. TIER 1 20 Minute AMRAP as a 2-Person Team, Done Relay-Style: 7 Power Cleans 7 Burpees 7 Hanging Knee Raises TIER 2 20 Minute AMRAP as a 2-Person Team, Done Relay-Style: 7 Power Cleans @ 115/75# 7 Burpees 7 Toes-to-Bar TIER 3 20 Minute AMRAP as a 2-Person Team, Done Relay-Style: 7 Power Cleans @ 135/95# 7 Burpees 7 Toes-to-Bar * One person completes a full round while their partner rests, then they switch.
Wednesday’s WOD: TIER 1 A. 5 Rounds for Max Reps: Bench Press @ 10RM 10 Ring Rows B. 1 Minute Max Calories on Rower Rest 1 Minute 1 Minute Max Calories on Bike TIER 2 A. 5 Rounds for Max Reps: Bench Press @ 10RM Pull-Ups B. 1 Minute Max Calories on Rower Rest 1 Minute 1 Minute Max Calories on Bike TIER 3 A. “Lynne” 5 Rounds for Max Reps: Bench Press @ BW Pull-Ups B. 1 Minute Max Calories on Rower Rest 1 Minute 1 Minute Max Calories on Bike Part A is not for time. Rest at least 3 minutes between rounds, but rest only as long as it takes you to get from the bench to the pull-up bar for rest time between the bench press and the pull-ups.
Wednesday’s WOD: TIER 1 A1. Bench Press 3 x 5 A2. Assisted Pull-Up or Negative Pull-Up: 4 x 2 (4 sets of 2 reps) B. For Time: 10-8-6-4-2-4-6-8-10 Power Cleans 5-4-3-2-1-2-3-4-5 Push-Ups TIER 2 A1. Bench Press 3 x 5 A2. 4 Sets: 3 Strict Pull-Ups + 3 Kipping Pull-Ups B. 10-8-6-4-2-4-6-8-10 Reps for Time: Power Cleans @ 115#/75# Push-Ups TIER 3 A1. Bench Press 3 x 5 A2. 4 Sets: 3 Strict Pull-Ups + 3 Kipping Pull-Ups B. 10-8-6-4-2-4-6-8-10 Reps for Time: Power Cleans @ 135#/95# Ring Dips
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Youth Fitness Class! M-F 3:30PM-4:30PM ⠀ CrossFit is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. ⠀ Ideal for ages 12-17 Email us at email@example.com for info! ⠀ ⠀ #CrossFit #teamSOUL #CrossfitSoul #Miami #healthykids #fitkids #teamPRGNX #fitness #training #workout #fitnessmotivation #fitnessjourney #trainhard #healthyliving #healthylifestyle #hardwork #hardworkpaysoff #healthygeneration
Today: Invisible Fran”21-15-9 of squats and push ups for time Run 1 mile for time http://crossfitwoodbridge.com/2016/12/09/sat-dec-10th/
Today: Teams of 4 20min AMRAP One person at each station rotate when station ahead clears A. 10 DB man makers B. 25 wall ball shots (20,14) C. 400m run D. 25 Plate ground to overhead (45, 25) At 20:00 5min AMRAP Row for calories http://crossfitwoodbridge.com/2016/12/09/saturday-dec-10th/
Bring-A-Friend Day WOD for Sunday 12/11!! Group Classes 9,10am Strength Training/Open Gym 11am Yoga 12:15pm “Turtle Power” Partner WOD: Teams of 2 5 Minute AMRAP 20-15-10-5 Cal Row Power Slams (20/15) Pullups** Rest 2 minutes and repeat for 4 Rounds. **Scale Pullups to Kipping Single Pullups 2:1 (20-15-10-5 reps/set), Barbell Assisted Pullups (BBAP) 1:1, or Ring Rows 1:1. 1 partner working at a time. All reps and distances are team totals. Partners may partition the reps and rounds anyway and must tag to exchange who is working. Continue the each AMRAP where you left off. Total workout is 26 minutes. Score total rounds and reps. Ex: 3+110 Rx This will be an all-levels beginner friendly partner WOD! CFM Members email us to reserve a spot in a class with friends, co-workers, or family (include their full name and email address). Cowabunga!!
Saturday December 10th, 2016 Warm-up Partner med ball warm-up Squat mobility/hip opener - Coach's Choice Dynamic warm-up - Coach's Choice Workout A. Front squat, build to a tough set of 3 w/ a :03 pause on each rep + 10 rounds for time w/a partner*: 500m row 15 goblet squats, 53/35 *Split all reps as desired Cooldown 2:00 bike @ easy pace
Holiday Throwdown WOD #3: 9-7-5 of Synchro Shoulder-to-Overhead (75#/45#) Synchro Front Rack Lunges (75#/45#)* *Lunges are counted as 1-1, 2-2, 3-3, etc. Details for this workout will be explained in more detail prior to the WOD start time. [ 37 more words ] http://crossfitrosslyn.com/holiday-throwdown-wod-3-announcement/
Christmas came early at LPC as we acquired a Bulldog Floor Scrubber which means that it is now easier than ever for us to maintain healthy, sanitary mats for our members to workout on, with eco-friendly cleaning solutions. Thanks Santa! #layneperformance #hardertokill #crossfitintense #bulldogscrubber #fairmontwv
Holiday Throwdown WOD #2: 4 Rounds for Time of 250 Meter Row 25 Wall Balls (20# to 10’/14# to 9′) Split up the work however you like! Stay tuned for the third throwdown WOD post @ 2pm today! http://crossfitrosslyn.com/holiday-throwdown-wod-2-announcement/
CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu https://crossfitoldtown.com/friday-70/
Friday, December 9, 2016 Clean & Jerk 65% x 2+1 70% x 2+1 75% x 2+1 80% x 2 85% x1x3 CROSSFIT OPEN 16.4 RX'ed 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball, 10ft target F 155 lb. / 14-lb. ball, 9ft target Scaled: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Holiday Throwdown WOD #1: 10 Minute AMRAP of 5 Deadlifts (95#/65#) 10 Box Jumps (24#/20#) 15 AbMat Sit-ups Partner A does one full round while Partner B holds their deadlift bar in the finish position. Switch for each round for the full 10-minute duration. Stay tuned tomorrow for two more WOD releases! http://crossfitrosslyn.com/holiday-throwdown-wod-1-announcement/