Strength/Skill Work Get inverted! Headstands, handstands, handstand push-ups, back extension rolls, walking on your hands….agility ladder on your hands??
WOD
21-15-9
Overhead squats
Burpees
For time.
Overhead squats Rx’d [...]
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Strength/Skill Work Burgener warm-up and push jerk review WOD Complete 5 rounds of the following for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk Men-135lbs, Ladies-95lbs ICE Training Strength/Skill Work Shoulder Press: Find a heavy single then complete 3 sets of 2 reps at 90% WOD See above only [...]
Jennifer and the giant sandbag
Strength/Skill Work Turkish Get-up: Heavy single that you can complete bilaterally WOD: In this workout you complete as many reps as possible within 45 seconds and have 15 seconds to move record score and move to the next station. The sixth station is a rest station. Complete 3 total rounds. 1. Sumo Deadlift High-pulls [...] CrossFit Strength/Skill Work Power Snatch: Heavy single WOD Shortened Lynne-like Perform max rep ring dips/bar dips immediately followed by max rep pull-ups Rest as needed b/w rounds. ______________________________________________________________________________________________________ ICE Training Strength/Skill Work 1 power snatch, 1 snatch balance, 1 OHS, 1 back squat, 1 split jerk (off the back rack) Complete 7 rounds. Work to add weight each round WOD Same [...]
Strength/Skill Work Pistols: Work on improving the range of a proper one-legged squat. WOD ~600m run (1 block around building) 20 overhead squats (M-95lbs, W-65lbs) 35 double-unders (105 singles if unable to do DUs) 20 push-press (M-95lbs, W-65lbs) 35 push-ups 20 thrusters (M-95lbs, W-65lbs) 600m [...] Strength/Skill Work Front Squat: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 5 rounds for time: 100m grip farmer’s carry (hold dumbbell’s on wide side or plate’s from edge M-25lbs, W-15lbs) 12 kettlebell swings (M-53lbs, W-35lbs) 15 knees [...]
A big thank you to David Hughes (pictured with dog Argyle) for taking care of organizing and tending to the delicious food this weekend! Also a big thank you to David’s wife Kathy as well as Micah who were a HUGE help supplying food and water at the rest stops. We couldn’t have done it without [...] Thank you to everyone who participated in the climb up Mt. Pisgah! Congrats to Randy, Robert and Matt (M3) who reached the [...] Strength/Skill Work Shoulder Press: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 21 Handstand push-ups* 3 Pull-ups 18 Handstand push-ups 6 Pull-ups 15 Handstand push-ups 9 Pull-ups 12 Handstand push-ups 12 Pull-ups 9 Handstand push-ups 15 Pull-ups 6 Handstand push-ups 18 Pull-ups 3 Handstand push-ups 21 Pull-ups For time. *If you can only do a few [...] Strength/Skill Work: Max Height Box Jump WOD: As many rounds as possible in 20 minutes of: 200m run 12 deadlifts (M-185lbs, W-135lbs)* 12 box jumps 100 feet walking lunge *Do not exceed ~65% of your DL 1RM or 75% of your DL 5RM Please note: CFA will be closed this Saturday due to the group hike up Mt. Pisgah! It’s not too late to join us [...] |
 
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