Karen

 

Sweat

“Frankly”

For time:
Row 1k or Bike 1.5mi
21 Thrusters
21 Jumping Pull-ups
15 Thrusters
15 Jumping Pull-ups
9 Thrusters
9 Jumping Pull-ups
Run 800 Meters

 

Sport

“Frankly”

For time:
Row 1k or Bike 1.5mi
21 Thrusters 95/65lb
21 Pull-ups
15 Thrusters 95/65lb
15 Pull-ups
9 Thrusters 95/65lb
9 Pull-ups
Run 800 Meters

 

Notes

The middle portion of this WOD is one of the most intense CrossFit “Girl WOD”s, Fran. In order to preserve that intensity, “Sweat” will scale to Jumping Pull-ups (instead of less-intense alternatives, like Ring Rows or Band-assisted pull-ups). If your abilities lie somewhere between 45 Jumping Pull-ups and 45 full Pull-ups, then divide your pull-ups into sections: do the first 1-7 reps as Pull-ups and then switch back to your Jumping Pull-ups.

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Barbell Club learns the RPE scale

“Full Time”

4 rounds for time of:
15 Deadlifts 225/155lb
15 Push-ups
15 Air Squats

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Lamar

 

Sweat

“Yipes Stripes” v1

For time:
100 Single-Unders
15 Hanging Knee Raises
25 Push Presses

— then —
2 rounds of:
60 Single-Unders
10 Hanging Knee Raises
15 Push Presses

— then —
3 rounds of:
40 Single-Unders
5 Hanging Knee Raises
10 Push Presses

 

 

Sport

For time:
50 Double-Unders
15 Toes-to-bars
25 Push Presses 95/65 lbs

— then —
2 rounds of:
30 Double-Unders
10 Toes-to-bars
15 Push Presses 95/65 lbs

— then —
3 rounds of:
20 Double-Unders
5 Toes-to-bars
10 Push Presses 95/65 lbs

 

 

Come to Barbell Club for Free this Saturday

April 29
Limited to 15 people, please reserve in advance.

We will give you a peek at Barbell Club by taking a Super Total under Coach Jake’s instruction.
The Super Total is:
1RM Snatch
1RM Clean & Jerk
1RM Back Squat
1RM Bench Press
1RM Deadlift
Come well-rested and well-fed.

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Lori

“Witness”

In teams of 3, AMRAP 24 minutes:
9 Power Cleans 135/95lb
12 Wall-ball shots 20/14lb to 10/9′
Row 15/12 calories

Each person does 1 full round while the other 2 people rest.

Choose a Power Clean weight that allows you to do all 9 reps unbroken. “Sweat” does Hang Power Cleans.

Scale calories by power output, not by gender.

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Veron

Sweat

7 sets of:
3 Box Squats
5 Heavy Wall-ball shots

Then,

“Nimble” (v1)
3 rounds for time of:
Run 400m
21 Front Squats or OHS 45/33*lb
12 Box Jumps or Step-Ups 16/20″

*Equipment-protection penalty: 10 burpees immediately for dropping an empty barbell


Sport

7 sets of:
3 Back Squats @ 75% of 1RM

Then,

“Nimble” (v2)
3 rounds for time:
Run 400m
15 Front Squats 95/65lb
9 Box Jumps 24/30″

 

 

Come to Barbell Club for Free this Saturday

April 29
Limited to 15 people, please reserve in advance.

We will give you a peek at Barbell Club by taking a Super Total under Coach Jake’s instruction.
The Super Total is:
1RM Snatch
1RM Clean & Jerk
1RM Back Squat
1RM Bench Press
1RM Deadlift
Come well-rested and well-fed.

Did you like this post? Review us on: YELP |