Only 10 AM CrossFit Class – LAST CLASS OF THE TERM

In the spirit of regional competition, we are going to try and run a team workout, much like Event 4 of the CrossFit Regional Competition.  This will involve a lot of coordination, number counting, and work.  However, I think this will end up being a very fun workout for everyone involved.  This will required some explanation as to how to move between each movement.

In teams of 2 men and 2 women

Perform 3 rounds of

50 Back Squats 115#/75#
40 Burpees
30 Shoulder to Overhead 115#/75#

First, the 2 women will start, then after they are finished, the 2 men will start.  Follow the instructions on this video for bar placement and rules.  Penalty for putting the bar down is 400 m.  Only 1 person may work at a time.  Bar may not touch the ground.

To watch the instructional video, go to this page, then click the tab at the bottom of the page labelled “Event 4.”

CFTB programming will be on hiatus for the next few days as I have finals and am feeling under the weather.  Please see the links to the right for any daily programming needs.

There will be one CrossFit class at 10 AM this sunday!  There will be no 6 PM workout.  Please come out for our last class of the term!

Strength WOD – Bench Press 3×3 heaviest possible

Barbell Row 3×3 heaviest possible

For time:

3 Rounds

Run 400 m
20 Dumbbell Swings 55#/35#
10 Dumbbell Snatches 55#/35# (alternating arms)

Post loads and time to comments.

Watch the games update show here and why Chris Spealler is a beast.

Strength WOD – Work up to a heavy 5 RM high bar back squat in 10 min.

Work up to a heavy 5 RM strict press in 10 min.

For time:

AMRAP in 8 min

5 Pullup
10 Pushup
15 Air squat

Post loads and time to comments.

Read about the amazing finish in the South West Regional competition for the three qualifying spots to the 2012 CrossFit Games.

CrossFit Class @ 10 AM and 6 PM (yes we are still having class before finals!!!!!!)

For reps:

2 min of work, 2 min of rest in between each station.  6 rounds.  Each station should be an all out sprint.

Station 1: Burpees
Station 2: Dumbbell Thrusters 45#/30#
Station 3: Box Jumps

Post total reps to comments.

Some pictures of really strong people lifting really heavy things really fast.

Rest in preparation for Sunday’s class.

Yes, there will be both classes tomorrow, @ 10 AM and 6 PM.  Get your studying done early so you can make it.  It’ll be a shorter class.

Check out some really strong people lifting some very heavy things really quickly here.

For reps:

AMRAP in 12 min

5 HSPU’s
10 Pullup
15 Burpee

Post number of completed and partial rounds to comments.

Front Squat 5 – 5 – 5

For time:

Every minute on the minute until you cannot complete a full round

5 Dumbbell Swings 55#/35#
5 Ring Dips

If you do not have rings, substitute bar dips or 2x pushups.

Post loads and total rounds to comments.

Rest.  Or make up a workout.  Or mobilize yourself @ www.mobilitywod.com

This is Sam’s last day in Grenada.  Wish him well as he heads of to clinicals in the UK!  You’ll be missed Sam!

5×3 Snatch Balance work – start light and work on good form here.  Lock the wrists, elbows out.

For time:

15 – 12 – 9

RT arm dumbbell thruster 50#/30#
LF arm dumbbell thruster 50#/30#
Deadhang Pullups

Post loads and times to comments.