Tell your friends, new session of Boot Camp starts on Monday with a new summer time; 8 am Click HERE to register
Strength: Overhead Squat 5-5-5-5-5
WOD: Complete 10 rounds for time:
- 3 Ground to Overhead (155/ 100#)
- 5 Strict Pull Ups
*Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch or anyway you are able.
* If you don't have strict pull ups, but are close, begin each round with a good strict attempt, before finishing with kipping pull ups
Reminder: We are only open for morning classes today
5-11 am (last class starts at 10 am)
Strength: Overhead Squat 3-3-3-3-3
WOD: AMRAP in 15:00:
- 1 round of Cindy (5 pull up, 10 push ups, 15 squats)
- 1 Ground to Overhead* (135/95#)
- 1 round of Cindy
- 2 Ground to Overhead
- 1 round of Cindy
- 3 Ground to Overhead
- 1 round of Cindy
- 4 Ground to Overhead
....keep repeating, adding 1 rep of Ground to Overhead until time is up
* Ground to Overhead means taking the bar from the ground to overhead, anyway you like. Snatch, Clean & Jerk, power clean to press, etc.
MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 95 pound Clean and jerk, 3 reps 3 Toes-to-bar 95 pound Clean and jerk, 6 reps 6 Toes-to-bar 95 pound Clean and jerk, 9 reps 9 Toes-to-bar 95 pound Clean and jerk, 12 reps 12 Toes-to-bar 95 pound Clean and jerk, 15 reps 15 Toes-to-bar 95 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS MEN - includes Masters Men 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 115 pound Clean and jerk, 3 reps 3 Toes-to-bar 115 pound Clean and jerk, 6 reps 6 Toes-to-bar 115 pound Clean and jerk, 9 reps 9 Toes-to-bar 115 pound Clean and jerk, 12 reps 12 Toes-to-bar 115 pound Clean and jerk, 15 reps 15 Toes-to-bar 115 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS WOMEN - includes Masters Women 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Clean and jerk, 3 reps 3 Toes-to-bar 65 pound Clean and jerk, 6 reps 6 Toes-to-bar 65 pound Clean and jerk, 9 reps 9 Toes-to-bar 65 pound Clean and jerk, 12 reps 12 Toes-to-bar 65 pound Clean and jerk, 15 reps 15 Toes-to-bar 65 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Jenna is still on track for regionals. She will have to continue to improve as the workouts will get more skilled from here on. Unfortunately, Alisha, Brad, and Mike did not get their scores in in time to continue in the Open. But keep kicking butt in the workouts regardless!
Strength: Split Jerk 3-3-3-1-1-1
WOD: 3 Rounds for time:
- 7 Ground to Overhead @ 50-60% of Best Jerk
- 400m Run
- 15 Toes to Bar
****Reminder that the gym is closed today. But if you feel inclined to do something, try this*****
SWOD/ Metcon: Max Effort Day
Use a partner to count reps and keep time if possible. Do not try to do all the tests. Try to complete at least 3 - 4 within the hour. A TRUE max effort should be done when your body is warmed up, but in as rested a state as possible, so trying for all max efforts would be difficult in a short amount of time.
-Max weight from the ground to overhead (any object)
-Max effort 400m run
-Max push ups in a minute
-Max sit ups in a minute (abmat, feet anchored)
-Tabata Squats
-Max consecutive pull ups
-Max double unders
-Max height box jump
Another option is to test your progress on your Year End Goals!
Post results to comments or enjoy your day off! cc
Mikko Salo performing a "Ground to Overhead" movement in the form a Snatch at the 2010 CrossFit Games. The Snatch is known as the Fastest Lift, with the distance it moves in seemingly one movement.
Metcon: Complete 5 rounds for time:
12 Ground to Overhead 135/ 95 lbs
Sprint 40 yards
21 Knees to Elbows
Sprint 40 yards
Post times to comments.
Mikko Salo performing a "Ground to Overhead" movement in the form a Snatch at the 2010 CrossFit Games. The Snatch is known as the Fastest Lift, with the distance it moves in seemingly one movement.
