Work Out of the Day

Front Squats

5 sets of 5 Reps.

Big warm up then ramp it up to your work weight and get busy. Finish with 100 squats or 3 sets of 10 Thrusters with 65 lbs.

Programming source link

Everett was stunning this morning at 7:30am. Loved it and thought I'd share it with you. The Janitor has more summits than his aging memory can count on this little NW gem. Notice the green lights.....it was already a good day!

Some of you are wondering how you might predict Crossfit Everett's workouts. This link below has been helpful to me. After watching you may decide you can do this at home for yourself.

He is crazy nuts about proper form. Be ready to learn from this mad fitness guru.

http://glumbert.org/media/stayhomedad

Work Out of the Day

Over Head Press

5-5-5-3-3-3-1-1-1

Extra Credit: Drill Push Press and Push Jerk

Root Beer demonstrating overhead squats. 155lbs. Over 75% of body weight. Strong.

Work Out of the Day

Weighted Pull Ups

5 Sets of 3 Reps.

After the extensive warm up do the WOD and then....

Finish with 1 Rep Max attempts at will.

HANGING POWER CLEANS

7 sets / One rep.

The Dead lift is about strength. It is a long slow pull. The Power Clean is about using that strength with lightning speed. Strength + Speed = Power. Power output = Intensity. Intensity is where the secret to our success lives.

Today is about Power. Come ready to explode.

Work Out of the Day

DEAD LIFTS

5 sets of 3 reps.
If you can not do sets of 5 with good form do not go to heavy sets of three.

Work Out of the Day

CLEAN AND JERK

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Scale as needed.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Murph
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. I am a little surprised no one took the 20lbs vest to finish this.

We have a new gym best at 53.33 set by Jonathan. There was Good effort from everyone! These times will only get better as our gym gets stronger.

Ice and Ibuprofen. No hot pads, hot tubs, lingering in hot showers. Seriously. This is a taxing workout and we need to get conditioned to this. Danger lurks in heat tonight.

Post your time to comments.

Work Out of the - Saturday

Dead Lift

5 sets of 5.

Props out to Chris, Jon and The Janitor who together moved 10.8 tons of iron 24" high in about 20 mins. That's a good day at Crossfit.

Nice.

Work Out of the Day - fIGHT gONE bAD

fIGHT gONE bAD

Wall Ball 14/20

SDLHP - 55/75

Box Jump - 20 inch

Push Press - 55/75

Row

Do each movement for one minute then move directly onto the next movement without rest. Rest for one minute exactly after you have completed all five elements. Do three rounds total. This is 5 minutes work, 1 minute rest for three rounds. 17 minutes total.

Your welcome for the early post. I must be feeling kind and most glad to get it out of my system now. Looking forward to feeling more normal at the afternoon sessions.

Prepare yourself.

3-2-1-Go

PS: The Janitor lost 4 lbs this week eating Zone.