8am Kettlebell
TGU 4 per side
Then
4 sets of 5
Heavy front squats
Weighted pushups
Then
35 on 5 off 4 rds
Ball slams
Any crawl
Squat jumps
Then
3 rds 30 on Rest 10
KB curls
KB tri extensions
9am WOD
Partner:
-100 Burpees
-90 Wall balls 20,14
-80 Double Unders
-70 Thrusters (75,55)
-60 Cal Row
-50 Deadlifts
-400m Run (together)
-30 Shoulder to Overhead
-200m Plate Carry 45,25
-10 Muscle-Ups
10am Olympic Lifting
A. 2k Row
B. 8 Rounds for Time: 25:00
– 20 DB Overhead Lunges 50,35
– 10 Wall Balls 30,20
– 1 Muscle-Up
Mobility tonight! Thursday, 6pm, with physical therapist (and LCF member!) Jon Ide-Don. (Open gym still available at that time.)
Front Squat
3×5 @75%
Clean & Jerk Complex
Muscle Clean + Hang Clean + Jerk
4×1+2+1
Deficit Clean Deadlifts
4×3 @105%
Back Squat
3×10@60%
Mobility is back! Join Jon Ide-Don for an amazing hour of mobility, this Thursday, Dec. 5th, at 6pm. (Open gym still available at that time).
Granite Games 17.1 QUALIFIER
AMRAP in 12 minutes
10 Hang Squat Cleans (135/95 lb)
10 Front Rack Reverse Lunges (135/95 lb)
20 Chest-to-Bar Pull-Ups
Granite Games 17.2 QUALIFIER
AMRAP in 6 minutes
6 Deadlifts (225/155 lb)
6 Bar Facing Burpees
Starting today–additional Olympic Lifting class from 6-7:15pm on Tuesdays! Open gym will still be available at that time also.
WOD
A. Back Squat 3×5 @75%
B. Snatch Complex – Muscle Snatch + Overhead Squat 4×2+2
C. Deficit Snatch Deadlifts – 4×3 @105%
D. Front Squats 3×10 @60%
4pm Kettlebell
5…1
Double front squat
Alt press
Then
10 8 6 4 2
Snatch
Burpees
6pm Olympic Lifting (and Open Gym)
For Time: (Measured after the 18:00 mark)
if you finish the work before the end mark of each period, you rest and go at the next mark.
0:00-6:00
100 DU 15 Clean & Jerks 135,95
6:00-12:00
120 DU into 10 Clean & Jerks
12:00-18:00
130 DU into 5 Clean & Jerks
18:00-22:00
150 DU
Open Gym 9am – noon
8am Kettlebell
45 on 15 off
3 rds
No weight renegade row
Ring row
Kb swing
Push ups
Then
30 on 5 off
Wall sit
Jumping jacks
Wall sit
Air squat
Wall sit
Squat jump
Wall sit
Walking lunge
Wall sit
Cross crawls
9am WOD
Granite Games 18.6 QUALIFIER
For Time
150 Double-Unders
38 Front Rack Dumbbell Lunges (50/35 lb)
50 Dumbbell Thrusters (50/35 lb)
38 Front Rack Dumbbell Lunges (50/35 lb)
150 Double-Unders
10am Olympic Lifting
Reminder: No 6am class today (Friday).
10k Row
w/a partner
Happy Thanksgiving! Today there will be only one class, at 9am.
Partner
Buy-in
Partner Sandbag Run 200m
100 Wall Balls
50 Toes to Bar
100 Cal Row
50 Abmat Sit-Ups
Into
100 Double Unders
90 Db Snatches 50,35
80 Over the DB Burpees
70 Goblet Squats
60 SA Db Jerks
50 Push-Ups
Buy-out
Partner Sandbag Run 200m
Reminder: Tomorrow (Thanksgiving), there will only be a 9am class. There will be no 6am class on Friday.
7 Rounds For Time:
30:00 Cap
15 Burpee Box Jump Overs 24,20
100m Kb Front Rack Carry 53,35
(Alt. sides halfway)
7 Clean and Jerks (135,95)
Schedule Note: We will have one class on Thursday, at 9am. Friday, there will be no 6am class.
WOD
Weighted box step-ups
4×12/leg
SA DB Row + Single Leg DB RDls
4(12+12)
Seated DB Press (on a box)
4×12
Side Bends + Lying Leg Lifts+Good Mornings(Barbell)
4(12+15+12)
4pm Kettlebell
4 sets
5 reps
Front squat
Press
Clean
Front squat
Buy-in 200m Run
Partner
4 Rounds
Partner A rows 20 Cal
Partner B performs Wall Balls 20,14
(Until pt.A finishes, then switch. Each partner must complete 4 rounds of rowing.)
into
4 Rounds
Partner A 20 Pull-Ups
Partner B performs Push-Ups
Buy-out 200m Run
Open Gym 9am – noon
8am Kettlebell
40 on 20 off
4 rds
Push press
Split shuffle
Renegade row
Step ups
Then
1 minute no rest
Air squat
Burpee
Jumping pull ups
Mountain climbers
9am WOD
Hope
3 Rounds for Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Thrusters (75/55 lb)
1 minute Chest-to-Bar Pull-Ups
1 minute rest
10am Olympic Lifting
Fatal 40
40 Wall Ball Shots (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter run at start and after
each 40-rep movement
Gwen 40 Min Cap
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
CrossFit Total
Sum of the best of each lift:
Back Squat
Shoulder Press
Deadlift
WOD
Wittman
7 Rounds For Time (25-min cap)
– 15 Kettlebell Swings (53/35)
– 15 Power Cleans (95/65 lb)
– 15 Box Jumps (24/20 in)
4pm Kettlebell
15 10 5 reps
1 arm swings L R
H2H
KB wallball
Then
5…1
Double Burpee DL
50m rack carry
50m farmers carry
Double KB cleans
The Ghost
6 Rounds for Total Reps in 23 minutes
– 1 minute of Rowing (for calories)
– 1 minute of Burpees
– 1 minute of Double-Unders
– 1 minute Rest
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