Basic everyday WODs.
Danny
A.
Deadlift
Every 2 minutes, for 12 minutes (6 sets): 3 deadlifts w/ a 5 second negative at 65%
B.
Complete the following for time:
25 Deadlifts (155 / 105)
25 Hang Power Cleans
25 Front Squats
25 Push Jerks
Last done: 5/13/14
Have you signed up for the Stache Bash Workout yet? If you need a partner let me know!
This made me laugh. Is this what people think CrossFit is like?
A.
1-2 Attempts at a max set of unbroken Wall-Balls (20 / 14)
Rx+ 30 / 20
Rest as needed between sets
B.
1-2 Attempts at a max set of Pull-ups or ring rows
Rx+ chest to bar
Rest as needed between sets
*You will have a judge for each of these to count your reps and range of motion*
C.
Every minute, for 21 minutes:
Min 1: 12/9 Calories on Rower
Min 2: 12 Kettlebell Swings (53 / 35)
Min 3: 12 Toes to Bar
Rx+ 24 minutes, 15 reps across (ladies: 12 cals), 70 / 53
ICYMI: There was an article last week suggesting bacon and other processed meats are as bad as smoking and asbestos, they are now backing off their claims due to lack of evidence.
Have you signed up for the Stache Bash Workout yet? Here’s the workout:
In teams of two, with only one person working at a time, complete the following:
100 Wall-Balls – Rx+: 30 lb/ 20 lb, Rx: 20 lb/ 14 lb, Scaled: 14 lb/ 10 lb
80 Box Jumps – All divisions: 24 inch/ 20 inch, Scaled: optional step-ups
60 Pull-ups – Rx+: chest to bar, Rx and scaled: Pull-ups
40 Burpees Over the Bar
20 Power Clean and Jerks – Rx+: 185 lb / 115 lb, Rx: 135 lb/ 95 lb, Scaled: 95 lb / 65 lb
10 Muscle-ups – Rx+: Ring Muscle-ups, Rx: Bar Muscle-ups
5 – 15 ft Rope Climbs – Rx+ only
Nick
A.
Push Press
Every 3 minutes, for 15 minutes: 4 PP w pause + 2 PP at 65%
Pause in the dip for 3 seconds and pause overhead for 3 seconds w/ full scapular retraction and elevation
After each set: 15-20 Abmat Butterfly Sit-ups
B.
Three rounds for reps of:
1 Min Strict Handstand Push-ups
1 Min Ring-Dips
1 Min Thrusters (75 / 55)
1 Min Rest
Rx+ ring muscle-ups, 95 / 65
Have you signed up for the Stache Bash Workout yet?
Caitlin
A.
Front Squat
Every 3 minutes, for 15 minutes: 4 Tempo FS (33X1) + 2 FS at 65%
B.
Complete the following for time:
600m run
50 Alternating Front Racked Lunges (105 / 70)
40 Burpees
Rx+ Overhead Lunges (120 / 85), burpees over the bar
Have you signed up for the Stache Bash Workout yet?
emPower 5k
NO CLASS TODAY!!!
Instead, as a gym, we will be running the emPower 5k. REGISTER HERE.
Join us for the 3rd Annual emPower Run 5K Run/Walk benefitting Harvest Hands CDC on Saturday October 31, 2015 at 8:30am at Dudley Park in Nashville, TN. Top Overall and Top Masters male and female winners will receive a 1-year supply of Humphreys Street Coffee and WOW! Soap! Soap, and awards will be given to the top male and female finisher in each age group!
*************************************************************
Harvest Hands is a 501(c)(3) nonprofit organization in South Nashville, Tennessee. We offer after-school programming, sports leagues, mentoring, job training and affordable housing to the children, youth and families of the South Nashville neighborhoods of Wedgewood Houston, Vine Hill, Chestnut Hill and Napier. Mission Statement: Harvest Hands is a catalyst for Christ-centered, wholistic community development working alongside our neighbors to further healthy living, education, spiritual formation and economic development in South Nashville.
Learn more about Harvest Hands by visiting www.harvesthandscdc.com
Lurong Living Benchmark 2:
AMRAP in 9 minutes of:
LEVEL 3:
20 Ground to Overhead (95 / 65)
7 Bar Facing Burpees
15 Ground to Overhead (135 / 85)
7 Bar Facing Burpees
10 Ground to Overhead (155 / 105)
7 Bar Facing Burpees
5 Ground to Overhead (185 / 135)
7 Bar Facing Burpees
AMRAP Ground to Overhead (225 / 155)
LEVEL 2:
65 / 45
75 / 55
95 / 65
135 / 95
155 / 105
LEVEL 1:
20 / 14 Medicine Ball
45 / 35
65 / 45
95 / 65
115 / 85
Your total score will be the total number of repetitions completed in the 9 minutes.
*Just like last time, athletes will be judged and will have to change out their own plates.
Collin
A.
Tire Flips
Sled Drags
Prowler Pushes
B.
For time:
24-18-12-6 rep rounds of:
Box Step Ups w DBs (pick weight)
Toes to Bar
*Run 200m after each set of toes to bar
Only a few more days to sign up for the Harvest Hands 5k on October 31st at 8:30 AM. Sign up HERE to run with your friends and support a great cause.
Wall-Balls
Workout of the Day
A.
Every minute, for 12 minutes:
Min 1: 30-45 second Hollow Body Hold
Min 2: 30-50 Double-unders (30-45 seconds of double-under practice)
Min 3: 8 / 4 Strict Chest to Bar Pull-ups
B.
Against a 12 minute running clock, complete as many reps as possible of:
1 minute of Box Jumps (24 / 20)
1 minute of Power Cleans (135 / 95)
2 minutes of Box Jumps
2 minutes of Power Cleans
3 minutes of Box Jumps
3 minutes of Power Cleans
Rx+ 30 / 24, 185 / 115
***Keep track of the reps for all 6 sets***
Mattie Rodgers – Golden Girl Trailer
Karla setting up to hang snatch
A.
Push Press
Every 3 minutes, for 15 minutes (5 sets): 6 reps at 60%
-Pause in the dip for 3 seconds and pause overhead for 3 seconds
After every set, complete 15-20 Abmat Butterfly sit-ups
B.
AMRAP in 12 minutes of:
18 One Armed Russian KB Swings (53 / 35) 9R, 9L
15 Push-ups
12 Kettlebell Push Presses (53 / 35) 6R, 6L
Rx+ 70 / 53
Stuff & Things:
-Only a few more days to sign up for the Harvest Hands 5k on October 31st at 8:30 AM. Sign up HERE to run with your friends and support a great cause.
Reading: Crossing the Finish Line 25 Pounds Lighter (another example of why dietary changes are crucial) | NYT
Erin
A.
Front Squat
Every 3 minutes, for 15 minutes (5 sets): 6 tempo FS (33X1) at 60%
B.
“Sleeve”
Last done: 6/15/15
Against a 10 minute running clock:
Run 800 meters
then, with the remaining time:
Max Wall-Balls (20 / 14)
Score will be total number of Wall-Balls completed.
Rx+ 30 / 20
Why We do Tempo Fronts Squat – CF Invictus