CF OKM Teens, 11/30/16

6 inverted shoulder touches
12 box jumps
6 rounds for time

Advertisements

Up the ante

Strength & skill development
warm-up: 3×3 bench press (50%, 60%, 65%)
work: 3×3 bench press (75%, 85%, 95%)
between each work set, 3 pistols per leg

Conditioning
5 clean & jerk (135/95)
10 box jumps (30/24)
4 rounds for time

CF OKM Teens, 11/29/16

10 wall balls
5 toes to bar
5 rounds for time

Jump, jump!

Skill development: DU practice
spend 1 minute on each of the following:
• single-unders
• 5 singles + 1 double
• 3 singles + 1 double
• double-unders
Rest 2 minutes, then repeat

Conditioning
20 wall balls (20/14)
15 pushups
10 toes-to-bar
5 rounds for time

It’s a push-pull kinda day

Strength & skill development
EMOM 10
3 DL (2 sets each: 60%, 70%, 75%, 80%, 85% 1RM)
3-5 pullups (as strict as possible

Conditioning
5 HSPU
15 KB thrusters (44/26)
AMRAP 5 minutes
rest 2 minutes
AMRAP 5 minutes

Barbells for Boobs is this Saturday 12/3! All classes are open to the public for FREE. We will also have vendors and raffles. Spread the word and help us have a successful fundraiser! Register here.

The great turkey purge

work 1 minute at each of the following:
row (for calories)
push press (95/65)
burpee
box jump (24/20)
situp
4 rounds with a 1-min rest between rounds

Bodyweight blaster

IMPORTANT SCHEDULE UPDATE: Due to an electrical malfunction, there will be no classes at Lewis Center tonight (Wednesday 11/23). Please join us in Gahanna if you’re able! Open gym at 4:00, and classes at 5:30 and 6:30 pm.

This gem comes to us from Doug Chapman, trainer to Games athlete Julie Foucher!

50 air squats
40 abmat situps
30 pushups
3 rounds for time

Dial it in up top

5×5 OHS, with 3-10 ring dips between each set
increase squat load each round, if possible, starting around 65% 1RM

no time element

BrewDog it!

A shoutout to Rob from CrossFit Aberdeen and BrewDog for this gem!

with a partner, attack the following:
150 cal row
150 GHD situps/T2B
-rest 5 min-
100 DL (155/115)
100 wall balls
-rest 5 min-
50 hang power cleans (135/95)
50 shoulder to overhead (135/95)
-rest 5 min-
bonus: 5 min amrap muscle ups (bar or ring)

CF OKM Teens, 11/16/16

7 ring rows
5 DB push press per arm
12 box jumps
5 rounds for time