Wednesday August 24

August 23rd, 2016
by:

Strength / Skillwork

Deadlift
7×5
40-50-60-70-80-85-85+%

WOD

14:00 AMRAP

  • 300m Row
  • 25 Russian KBS, 55/35#
  • 20 Box Jump, 24/20″
  • 15 Push-ups

Big classes can use 2 clocks for 2 heats. Some athletes may do the WOD before the Strength IF the class has more than 14 athletes.

FTXKBYellow

Tuesday August 23

August 22nd, 2016
by:

Strength / Skillwork

None today

WOD

“Navata 41”
41:00 with As Many Rounds As Possible of:

  • 23 Hang Snatches
  • 23 D/U
  • 23 Burpees
  • 23 D/U
  • 23 Wall Balls
  • 23 D/U
  • 23 Pull-ups
  • 23 D/U

Athlete: 75/45# BB, 20/14# MB, 123 Singles to be Rx.
Fit: 55/35# BB, 14/10# MB, Jumping Pull-ups, 46 Singles

Monday August 22

August 21st, 2016
by:

Give FTX CrossFit a review!
Win a pair of Nano 6.0s!

Everyone of our members that gives FTX CrossFit a review on Google during the next 30 days (8/15-9/15) will be entered to win a pair of Nano 6.0s.
Review us here.

Nano6.0

Image rights – © 2016 Reebok International. All Rights Reserved. CrossFit® is a registered trademark of CrossFit, Inc.

Strength / Skillwork

Handstand Push-ups (HSPU)
3×5, 2×7, 1 max set
Warm-up with full Progression, work on weak spots.

Inchworm
Shoulder push-up
Wall-walk
Tripod – Headstand – Handstand
Partial ROM HSPU
Kipping HSPU
Strict HSPU
Deficit HSPU
Ring HSPU

WOD

For Time (15:00 cap)
Row 1,000m
———-
5 Rounds of:

  • 15 Bent-over Row
  • 200m Run

Competitor: 95/65#
Athlete: 75/45#
Fit: 55/35#

Week of August 22 through 27

August 21st, 2016
by:

Upcoming Events

FTX_5_YEAR_FB

5th Anniversary and Trivia Night – Saturday, October 8th (6:30pm-9:30pm)
Black Ops: Going Dark – Competition – Saturday, November 5th
FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm)

Specialty Classes

CYoga – Tuesday 7:30 pm.
Olympic Lifting – Saturday 10:00am.

Cinderella Paleo

CinderellaPaleoLogo      CPFishChips

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious and of course made fresh with the best ingredients!

Order here.

WODs

For full details on WODs please see Wodify.

Monday – HSPU / Row w/ Bent-over row and running.
Tuesday – “Navata 41” – D/Us w/ Snatches, Burpees, Wall Balls & Pull-ups.
Wednesday – Deadlift / 14:00 AMRAP w/ Row, KBS, Box Jumps & Push-ups .
Thursday – “Olander” Chipper.
Friday -Rope Climbing / “Cellmate Prison-Break” Obstacle WOD.
Saturday – FTX O’Course.

Saturday August 20

August 19th, 2016
by:

Give FTX CrossFit a review!
Win a pair of Nano 6.0s!

Everyone of our members that gives FTX CrossFit a review on Google during the next 30 days (8/15-9/15) will be entered to win a pair of Nano 6.0s.
Review us here.

Nano6.0Purple

 

Image rights – © 2016 Reebok International. All Rights Reserved. CrossFit® is a registered trademark of CrossFit, Inc.

WOD

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Friday August 19

August 18th, 2016
by:

Strength / Skillwork

Overhead Squat
4×3, 4×1
50-60-70-80% @ 3 reps
90-95-100%-PR @ 1 rep
Don’t do 1 rep sets if you are newer or haven’t lifted consistently for 4-6 weeks. Do one more lighter set instead.
If you will be coming tomorrow (Saturday) consider skipping OHS and doing the 2K row instead. Tomorrow’s WOD “Nancy” will involve lots of OHS.

WOD

2K Row for time
Do 2k row only if you are NOT doing the overhead squats for strength.

——————————

21-15-9 reps of:
Ground to Overhead
Cal. Row

Start in heats for Rowers.
Competitor: 105/70#
Athlete: 85/55#
Fit: 55/35#

FTX_Facility_Rowers

Thursday August 18

August 17th, 2016
by:

Give FTX CrossFit a review!
Win a pair of Nano 6.0s!

Everyone of our members that gives FTX CrossFit a review on Google during the next 30 days (8/15-9/15) will be entered to win a pair of Nano 6.0s.
Review us here.

Nano6.0

Image rights – © 2016 Reebok International. All Rights Reserved. CrossFit® is a registered trademark of CrossFit, Inc.

Strength / Skillwork

OVERHEAD Progressions!
2×10, OH Plate Lunge
2×10, OH DB Lunges
2×10, OH KB Lunges
3×5 (per side) 1-arm OHS DB/KB
2×5, Slow PVC OHS
2×5, Slow BB only OHS
Short Rests

WOD

FGB-style, 3 rounds of 1:00 intervals

  • T2B
  • Ball Slams
  • Weighted Step-ups
  • Indian Sit-up
  • Russian KBS
  • Rest!

Athlete: 30/20# SB, carry 40/30# on step-ups with ANY equipment, 55/35# KB
Fit: Leg Lift, 20/15# SB, No weight on step-ups, Sit-ups, 30/20# KB

Examples for step-up weight: Men’s Rx could be (2) 20# DB/KB, (1) 40# KB, (4) 10# plates, (2) 20# MB

 

Wednesday August 17

August 16th, 2016
by:

Upcoming Events

5th Anniversary and Trivia Night – Saturday, October 8th (6:30pm-9:30pm)
Black Ops: Going Dark – Competition – Saturday, November 5th
FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm)

FTX-XMAS2014

WOD

6 Rounds of:
5 Hang Cleans
5 Front Squats
5 S2O
Rest 3:00

Start @ 50% of the weight of your weakest lift in the WOD.
Progress your weight each round. If you fail a weight, rest and do it again.
Record the heaviest weight you are able to do for all 15 reps unbroken.

Tuesday August 16

August 15th, 2016
by:

Give FTX CrossFit a review!
Win a pair of Nano 6.0s!

Everyone of our members that gives FTX CrossFit a review on Google during the next 30 days (8/15-9/15) will be entered to win a pair of Nano 6.0s.
Review us here.

Nano6.0USA

 

Image rights – © 2016 Reebok International. All Rights Reserved. CrossFit® is a registered trademark of CrossFit, Inc.

Strength / Skillwork

Back Squat
5×3
Tempo: 5252 slowwww…
30-40-45-50-55% of 1RM
Do NOT Record!

WOD

12:00 AMRAP
14/14 1-arm Russian Swing
7/7 1-arm KB Push-press
1/1 TGU

Competitor: 55/35#
Athlete: 35/20#
Fit: 25/15#

Monday August 15

August 14th, 2016
by:

Seven Sons Farm
SevenSonsVan

Our next delivery date for Seven Sons is this Saturday, August 20th. Order by tomorrow (Monday, August 15th). Great quality farm fresh meats, dairy and more delivered to FTX CrossFit. No minimum orders. Buy just what you want and need.

Order here today!

Strength / Skillwork

Ft. Squat
5×3
Tempo: 4141
30-40-50-55-60%
Do NOT record!

WOD

Teams of 2
16 Rounds of :45 Alternating Intervals

  • 10 Pull-ups
  • 10 Box Jumps, 24/20″
  • 10 Push-ups

8 active rounds per partner. Keep a running total of rounds completed. Start where your partner left off.
Athlete: as written
Fit: Ring Rows, 20/16″ Box

Week of August 15 through 20

August 14th, 2016
by:

Upcoming Events

5th Anniversary and Trivia Night – Saturday, October 8th (6:30pm-9:30pm)
Black Ops: Going Dark – Competition – Saturday, November 5th
FTX Christmas Party – Friday, December 9th – (6:00pm-9:00pm)

Specialty Classes

CYoga – Tuesday 7:30 pm.
Olympic Lifting – Saturday 10:00am.

Cinderella Paleo

CinderellaPaleoLogo

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious and of course made fresh with the best ingredients!

Order here.

Seven Sons Farm
SevenSonsVan

Our next delivery date for Seven Sons is this Saturday, August 20th. Order by tomorrow (Monday, August 15th). Great quality farm fresh meats, dairy and more delivered to FTX CrossFit. No minimum orders. Buy just what you want and need.

Order here.

WODs

For full details on WODs please see Wodify.

Monday – Ft. Squat / Partner WOD w/ Pull-ups, Box Jumps & Push-ups.
Tuesday – Back Squat / 12 min. AMRAP w/ KBS, KB Push-press & TGUs.
Wednesday – WOD w/ Hang cleans, Ft. Squats & S2O.
Thursday – Overhead Progressions / FGB style w/ T2B, Ball Slams, Step-ups, Indian S/U & KBS.
Friday -OHS / Short WOD w/ G2O & Rowing.
Saturday – SMR / “Nancy”.

Saturday August 13

August 12th, 2016
by:

FTX O’Course

  1. Run 800m w/ SB
  2. 20 Wall Balls w/ SB
  3. Rope Climb, 2x
  4. Over-box Jump Circuit, 1x
  5. (20-18-20-18-20-24″ Box circuit)
  6. Up and Down Flying Pull-up Bar
  7. 20 Ball Slams
  8. Run 400m (no SB)
  9. Tires and Balance Beams
  10. Low crawl
  11. Cargo Net
  12. Weaver
  13. Double Pull-up Bar
  14. Ramp
  15. Body Hurdles
  16. Ramp
  17. Run 400m (no SB)
  18. 10 Tire Flips
  19. Carry Bag for 200m

OcourseNew3

Friday August 12

August 11th, 2016
by:

Strength / Skillwork

Ft. Squat
3×8, 3×3
Warm-up 3×8 @ 40,50,60%
4×3 @ 70, 80, 90%
Switch to OHS
OR
Do 2 more heavy sets of Front Squat.

OH Squat
4×5
60, 70, 80, 90 %
After Front Squat. Only do this if you can keep the elbows locked out with active shoulders and no heel rise or collapsing knee.

WOD

DG

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

DG_Hero

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Thursday August 11

August 10th, 2016
by:

Strength / Skillwork

Bench Press
3×8, 4×3
50-60-70% @ 8 reps
80-85-90-95% @ 3 reps

WOD

3 Rounds For Time:

  • Run 200m
  • 20 Wall balls
  • 10 Ring Rows
  • 20 Box Jumps
  • 10 Ball Slams
  • Row 400m

Athlete: 20/14# MB, Shoulders under Rings, 24/20″ box, 30/20# SB
Fit: 14/10# MB, Feet under Rings, 20/16″ box, 20/15# SB

Photo Aug 06, 09 02 09

Wednesday August 10

August 10th, 2016
by:

Strength / Skillwork

Push-Jerk
3×5, 3×3, 3×1
40-50-60% @ 5 reps
70-80-90% @ 3 reps

WOD

3 Rounds For Time of:
21 Burpees
15 Goblet squats
9 HSPU

Competitor: 70/55# KB
Athlete: 55/35# KB, 1-abmat HSPU
Fit: 35/20#, Shoulder Push-up

Tuesday August 9

August 8th, 2016
by:

Strength / Skillwork

Back Squat
3×5, 3×3, 3×1
40-50-60% @ 5 reps
70-80-90% @ 3 reps
95- 100% – PR @ 1 rep (Newer and those that haven’t lifted consistently over the past 4-6 weeks, skip these 3 sets.)

WOD

4 Rounds for time of:

  • 10 Snatch Deadlift
  • 8 Hang Snatch
  • 6 OHS
  • REST 1:00

Competitor: as written @ 95/65#
Athlete: D/L – Hang Clean – Front Squat, 95/65#
Fitness: lighter
EVERYONE: Weight needs to be relatively light. Around 50% of 1RM snatch/clean or lighter. Include rest time in total time.

KBSLo-res

Monday August 8

August 7th, 2016
by:

Strength / Skillwork

Overhead Lunge
12 – 12 – 10 – 10 – 8 – 8
1 count on all sets. Start with an empty BB.

WOD

Class Wide Team WOD
# of athlete x Reps below:
5 Runs @ 400m
50 Box Jumps, 24/20″
50 Wall Balls, 20/14#
50 Russian KBS, 55/35#
50 Mt. Climbers
2000# S2O (shoulder to Overhead)

Compare to May 12th 2015 Scores.

SycamoreCrossFitComp080616LoRes

1st Place – Sycamore CrossFit – August 6th.

Week of August 8 through 13

August 7th, 2016
by:

Specialty Classes

CYoga – Tuesday 7:30 pm.
Olympic Lifting – Saturday 10:00am.

Cinderella Paleo

CinderellaPaleoLogo

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious and of course made fresh with the best ingredients!

Order here.

Seven Sons Farm
SevenSonsVan

Our next delivery date for Seven Sons is Saturday, August 20th. Order by Monday, August 15th. Great quality farm fresh meats, dairy and more delivered to FTX CrossFit. No minimum orders. Buy just what you want and need.

Order here.

WODs

For full details on WODs please see Wodify.

Monday – OH Lunge / Class-wide team WOD w/ Running, Box Jumps, Wall Balls, KBS, Mt. Climbers & S2O .
Tuesday – Back Squat / Med. long WOD w/ Snatch Deadlift, Hang Snatch & OHS.
Wednesday – Push Jerk / Med. WOD w/ Burpees, Goblet Squats & HSPUs.
Thursday – Bench Press / “The Heather” w/ Running, Wallballs, Ring Rows, Box Jumps, Ball Slams and Rowing.
Friday – Ft. Squat & OHS / “DG” Hero WOD.
Saturday – FTX CrossFit O’Course.

Saturday August 6

August 5th, 2016
by:

Strength / Skillwork

Ft. Squat
6×3
45 – 55 – 65 – 75 – 85 – 90+%

WOD

Partner WOD, Switch every 1:00, 20x
10 Wall Ball (west Side)
Full Floor Bear Crawl
10 Ball Slams (east side)

Competitor: 30/20# MB, 30/20# SB
Athlete: 20/14# MB, 20/15# SB

Dirt Runner

Today! Get out there and do it! More info here.

DirtRunner

Friday August 5

August 4th, 2016
by:

Strength / Skillwork

None today

WOD

“Kitchen Sink”

For time:
20 reps of each exercise
Rx Time Cap for this WOD is 45 minutes (Scaled Time Cap is 30 minutes)

  1. Wall ball shots, 20#/14#
  2. Sit-ups
  3. Push-ups
  4. Box jump, 24″ / 20″
  5. 135/95 pound Clean (Scaled skip this)
  6. Double-unders or 100 singles
  7. Thrusters, 35/25 pound dumbbells (Scaled skip this)
  8. Pull-ups (If needed you can use bands or do ring pull-ups)
  9. 95/65 pound Overhead squat (Scaled skip this)
  10. Kettlebell swings, 55#/35#
  11. 95/65 pound Push press
  12. Rings Dips (Scaled do Box Dips)
  13. 95/65 pound Sumo deadlift high pull (Scaled do 45# or 35# KB)
  14. Burpees
  15. 135/95 pound Back squat (Scaled do air squats)
  16. GHD sit-ups (Scaled skip this)
  17. Walking lunge steps
  18. 135/95 pound Deadlift (Scaled skip this)
  19. Knees to elbows
  20. 135/95 pound Front squat (Scaled do air squats)

Front Squats from the linear rack.
Back Squats from the square rig.
Any scaled weights can be done with DB or KB at lighter weight or as easier lifts (i.e. KB goblet squats instead of a BB squat).

Sink

Thursday August 4

August 3rd, 2016
by:

Strength / Skillwork

Snatch
6×3
45 – 55 – 65 – 75 – 85 – 90+%

WOD

10:00 AMRAP
4 DB Man-Makers
8 DB Squat Jumps
12 DB Push-Press

Rx+: 45s/30s
Rx: 30s/20s
Scaled: 20s/12s

HeatherSnatch

Wednesday August 3

August 2nd, 2016
by:

FTX O’Course

  1. Run 800m w/ SB
  2. 20 Wall Balls w/ SB
  3. Rope Climb, 2x
  4. Over-box Jump Circuit, 1x
  5. (20-18-20-18-20-24″ Box circuit)
  6. Up and Down Flying Pull-up Bar
  7. 20 Ball Slams
  8. Run 400m (no SB)
  9. Tires and Balance Beams
  10. Low crawl
  11. Cargo Net
  12. Weaver
  13. Double Pull-up Bar
  14. Ramp
  15. Body Hurdles
  16. Ramp
  17. Run 400m (no SB)
  18. 10 Tire Flips
  19. Carry Bag for 200m

OcourseNew3

Tuesday August 2

August 1st, 2016
by:

Strength / Skillwork

Back Rack Lunge
12 – 12 – 10 – 10 – 8 – 8
1 count on all sets. Start with an empty BB.

WOD

Class Wide Team WOD
# of athlete x Reps below:
5 Runs @ 400m
50 Box Jumps, 24/20″
50 Wall Balls, 20/14#
50 Russian KBS, 55/35#
50 Mt. Climbers
2000# S2O (shoulder to Overhead)

Compare to May 12th 2015 Scores.

IHS_0-359_0181

Monday August 1

July 31st, 2016
by:

Strength / Skillwork

Back Squat
3×5, 4×3
50-60-70% @ 5 reps
80-85-90-90+% @ 3reps

WOD

3 Rounds For Time

  • 8 Strict HSPU
  • 10 Strict Ring Dips
  • 12 Pistols
  • 14 Push-ups
  • 16 Strict Pull-ups

Check 4/28/2015 for first time ever done at FTX.

Dirt Runner

Don’t miss out on this Saturday. Click here for more information. We had a blast last year.

DirtRunner

Week of August 1 through 6

July 31st, 2016
by:

Specialty Classes

CYoga – Tuesday 7:30 pm.
Olympic Lifting – Saturday 10:00am.

Dirt Runner

DirtRunner

Come join our 2nd Annual outing to the Dirt Runner course. Bring the whole family! Invite your friends! Have a blast! Save the date! More info here.

Announcements

CinderellaPaleoLogo

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious!

Order here.

WODs

For full details on WODs please see Wodify.

Monday – Back Squat / Bodyweight WOD w/ HSPUs, Dips, Pistols, Push-ups and Pull-ups.
Tuesday – Back Rack Lunge / Class-wide Team WOD w/ Running, Box Jumps, Wall Balls, KBS, Mt. Climbers & S2O.
Wednesday – FTX O’Course.
Thursday – Snatch / Med. WOD w/ Man-makers, Squat Jumps & Push-press.
Friday – “Kitchen Sink” – Chipper WOD w/ everything.
Saturday – Ft. Squat / Med. WOD w/ Man-makers, Squat Jumps & Push-press.

Saturday July 30

July 29th, 2016
by:

Strength / Skillwork

Bench Press
2×8, 4×3
45, 55%
65, 75, 85, 95%

WOD

3 rounds, For Time:

  • 800m Run
  • 30 KBS
  • 15 HSPU

Rx+: 55/35#, HSPU
Rx: 35/20#, 1-abmat HSPU
Health: Lighter KB, push-up or shoulder push-up. Row if needed.

FTXRacks

Friday July 29

July 28th, 2016
by:

FTX O’Course

  1. Run 800m w/ SB
  2. 20 Wall Balls w/ SB
  3. Rope Climb, 2x
  4. Over-box Jump Circuit, 1x
  5. (20-18-20-18-20-24″ Box circuit)
  6. Up and Down Flying Pull-up Bar
  7. 20 Ball Slams
  8. Run 400m (no SB)
  9. Tires and Balance Beams
  10. Low crawl
  11. Cargo Net
  12. Weaver
  13. Double Pull-up Bar
  14. Ramp
  15. Body Hurdles
  16. Ramp
  17. Run 400m (no SB)
  18. 10 Tire Flips
  19. Carry Bag for 200m

OcourseNew3

Thursday July 28

July 27th, 2016
by:

Double WOD

For time:
21-15-9 of:
Deadlift, 155/105#
T2B

Rest 10:00 exactly between WODs

For Time:
21 – 15 – 9 of:
Front Squat, 135/95#
Bar Facing Burpees

Tomorrow (Friday 7/28) will be Molly’s last day at FTX CrossFit.
It is our prayer that the Lord will richly bless Molly in this next step of her life.
She will be truly missed at FTX! We much appreciate all she has done for our community.

MollyOly

 

Wednesday July 27

July 26th, 2016
by:

Strength / Skillwork

Extra Warm-up

WOD

Perform 5 rounds of:

  • 3 S2O
  • Max D/U
  • Rest 3:00

Should be warmed up to 3RM weight on S2O. Failed Reps do not count in your score.
Score = ALL Pounds Lifted PLUS ALL D/U. (Singles for Scaled)
i.e. score for 1 Round of 5:
3 reps x 145# + 63 D/U
435 + 63 = 498

OCourseNew2

Tuesday July 26

July 25th, 2016
by:

Strength / Skillwork

Back Squat
4×10, 1×20
40, 50, 60, 70% + 55%
Record number of reps @55% on last set. Do more than 20 if you can but the number is likely to be lower.

WOD

SB Chipper (20:00 cap)

  • 400m SB Run
  • 10 Ball Slams – Burpees
  • 20 Uneven Push-ups (ALT hands on SB)
  • 30 SB Squat
  • 40 Cleans, over shoulder
  • 50 SB Lunge
  • 60 Shoulder to Shoulder Presses (S2O)
  • 70 Step-ups (knee height box)

IHS_0-359_0068

Monday July 25

July 24th, 2016
by:

Strength / Skillwork

Additional warm-up to PR on the Benchmark.
2 Rounds of:

  • 200m Run
  • 11 KBS
  • 5 Pull-ups

Rest between rounds and go quick on the 1st and sprint on the second round. Rest a few minutes before the real WOD.

WOD

“Helen”
3 rounds for time:

  • Run 400 meters
  • 21 Kettlebell swings 55/35#
  • 12 Pull-ups

DirtRunner

Week of July 25 through 30

July 24th, 2016
by:

Specialty Classes

CYoga – Tuesday 7:30 pm.
Olympic Lifting – Saturday 10:00am.

Dirt Runner

DirtRunner

Come join our 2nd Annual outing to the Dirt Runner course. Bring the whole family! Invite your friends! Have a blast! Save the date! More info here.

Announcements

CinderellaPaleoLogo

We are now working with Cinderella Paleo to bring you healthy ready-to-eat meals to FTX. Meals are delivered on Monday and Thursday evenings and will be stored in our fridge. You can pick them up at FTX at your convenience. Orders need to be submitted by Thursday 12pm for the following week. This stuff is delicious!

Order here.

WODs

For full details on WODs please see Wodify.

Monday – Pull-up/ “Helen”
Tuesday – Back Squat / Med. long chipper w/ Burpees, Push-ups, Squats, Cleans, Lunges, Presses & Step-ups.
Wednesday – Long warm-up / WOD w/ Heavy S2o + D/Us.
Thursday – Double WOD – #1 – Deadlift & T2B / #2 – Ft. Squats & Burpees.
Friday – FTX Obstacle Course.
Saturday – Bench Press / WOD w/ Running, KBS & HSPUs.

Saturday July 23

July 22nd, 2016
by:

Strength / Skillwork

Thruster warm-up to WOD wt.

WOD

30:00 AMRAP, ALT rounds w/ Partner:

  • 200m Run
  • 5 Thrusters
  • 10 Bar-facing Burpees
  • 15 Slam Balls
  • 200m Row

Alternating rounds, but partner starts next round when other partner starts row.

Competitor Team: 155/105#, 50/30# SB
Athlete Team: 115/75#, 30/20# SB
Health Team: Lighter wt. on thrusters, 20/15# SB.

JorieClean

Friday July 22

July 21st, 2016
by:

No 6:30pm class tonight due to party.

FTX CrossFit Games Party – Come join us at Bulldog Ale House from 6pm to 9pm. We’ll be watching the CrossFit Games events on ESPN. Located at 1021 Fountain View Dr., Carol Stream, IL 60188.

Strength / Skillwork

Over-head lunge w/ Barbell
12 – 12 – 10 – 10 – 8 – 8
1 count on all sets. Start with an empty BB make broad adjustments on 2nd and 3rd set.

WOD

F.G.B. – style
Three 5 minute rounds each consisting of 1:00 of work of each of the following 5 exercises and followed by 1:00 of rest:

  • D/U
  • Ring Row
  • Push-ups
  • Hang Clean
  • Wall Ball

Athlete (Rx): Shoulders under Rings, 95/65#, 14/10# MB
Health: Singles, Heels under rings, 65/35#, Lighter MB

OHLunge

Thursday July 21

July 20th, 2016
by:

Strength / Skillwork

Turkish Get-up (TGU)
4×3 (per side)
Start light. Do 3 unbroken reps on 1 side. You can not lower the KB during the set. 8 sets total, 4 per side.

WOD

Everything Below For Time! (20:00 cap)

Buy-in: Run 400m

4 Rounds of:

  • 5/5 1-arm Russian KBS
  • 10 2-arm American KBS
  • 5/5 S20
  • 10 Figure 8s w/ Uppercut

Cash-out: 200m Run w/ KB + Row 1000m

Start in heats of up to 7, with 5:00 Delays.
Competitor: 55/35#
Athlete: 35/20#
Health: Less Wt.

IluvKBs