NEWS
THU WOD RECORDING: FGB-Home Edit (will be available for 3 days)
THU Q+A RECORDING: Here
CROSSFIT:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
MOBILITY/STRETCHING *NEW*:
- Monday, Wednesday, Friday: 4:00p (20-30 min)
NUTRITION/FITNESS/TRAINING Q&A *NEW*:
- Tuesday, Thursday: 12:00p (20-30 min)
WOD
AMRAP 9
AMRAP 9
20 Side Bend + Twist
AMRAP 9
:20 Wall Squat
10 Sit to Stands
WOD Guidance & Goals:
The first AMRAP 9, do 10 split squat and 10 skier jumps per side. Target 4 rounds. For the second AMRAP 9, do 10 side bend and twist per side. Modification for superman rocks is superman lifts. Target 4 rounds. For the third AMRAP 9, modification for the sit to stands is burpees. Target 5 rounds. The split squat, squats, step ups and wall sit can all be weighted with a dumbbell or kettlebell.
httpv://www.youtube.com/watch?v=vprS6ExFrrc
Post Rounds for Each AMRAP to Comments.
BARBELL CLUB
Burgener Strength
1: Clean: 10 rounds- Every 2 minutes, compete:
2x hang clean + 1x jerk (work up to a max for the day)
2: For max reps:
1x unbroken clean and jerk (135#/95#)
4+3 25# Bulgarian Split squats; 4+24, 4+2 25# step ups
4 rds 7 reps (bulgarian sq with #20db)
4 rds (no rocking in the supermans)
4 rds (step ups with 20# db)
3 + 11 with 35 on squat (did first round of splits and skiers with 35#—that situation was promptly adjusted)
4 + 20
4 + 19 with 35 on stepups
1st Amrap: 5+23–10 pp (2-25#s), 10 AS, 10 bench pushups
2nd Amrap: 5+6
3rd Amrap: 6+1–25# db step ups left leg only and burpees instead of s2s
4 +5. first two rounds with 26#kb and then that was ridiculous.
4 + 7
5 + 12 seconds.
DOUBLE PUMP FRIDAY!!
YAAASSS!! Double Pump What What?!?!!
1st: 3 +33
2nd: 4
3rd: 4+1 w/ 15# for step ups
3+23 (2 rnds 25# then 15#)
4+18
4+10 (15# step ups)
3+12 25#
4+14
2+34 25#
3 + 10 20#DB
5 + 10
3 + 35 20# DB
holy moly Mel!!
went for strength, immediately in peak HR!
3+33 35# KB (10GS accident but thankful )
5 in/out>burpee, prone slap>Superman
4 35# KB
3+17 10#db for only Bulgarian split sq
4+17
4+33 steps ups with 10#db
3+12
3+3
3+13
3+10 skiers
4+ 10 side bend and twists
4+:10 wall squat
*all unweighted
2nd + 3rd AMRAP only
Kathy- 3 + 13 / 3+ 35, 10# DB SUs , sit2stands
Kevin- 3 rounds plank, 10 side plank, Superman’s – no rock/ 5 rounds, 10# DB stepups 2 steps, 10 wall squats/ 10 sit-ups
3+ 26, 10# DB for split squats and air squate
3+ 22
4+11, 10# DB for step ups to coffee table and wall sits
4+ 20
4+ 6
5+ 10 (no weight on step up and sit up instead of sit to stand )
3+20
3+14
4+34
1.75mi run
Are these home wods scarring anyone else for life? 😳
2.5 mile run – 21:05
3 + 10 split squat 26# KB
4+ 10
4 + 10 step up to chair
3+12 w/ 55# bb for split squats & bs
5+12
6+7 mat under chair next to wall–best set up–least walking distance possible EVER!!
Awesome 530 class!!
3 + 10
3 + 20
3 + 16 — 👶🏻‘s first sit-to-stands!
Awesome job on the sit to stands!!!
3+43
4+3
4+33
unweighted
1 mile run with weighted vest
3+ 2 with weighted vest
4 +10
5+2
3+10
3+17
3+39 used hands on sit to stands
all unweighted
1 mi run w/ vest
4 w/35# for squats (left leg assist for the Bulgarian)
4+5
4+36