*Our Next Pop Up Mobility classes with Glenn be today, March 10th, at 12:00am. This is free for all members so pop in if you can make it!
Test Week
Power Clean 5×1 to a 1RM
Front Squat 5×1 to a 1RM
then,
“Grelen”
3 Rounds for time of:
400M Run
10-Clean & Jerks (135/95)
21-KBS (53/35)
12-Pullups
*If you still need to be judged for Open WOD 19.3 we’ll be judging after class today from 1:30-2:30.
Rest Day.
*Today is our free CrossFit class at 9:00 & 10:00am so bring a friend for a partner wod. Or come alone and we’ll pair you up with someone.
*CrossFit the Ville day at Climb Nulu is also today at 11:30. All members and their families are invited. Let us know if you can make it!
*Our Next Pop Up Mobility classes with Glenn be this Sunday, March 10th, at 12:00am. This is free for all members, $10 for anyone else, so pop in if you can make it!
CrossFit Open WOD 19.3
For time:
200ft DB OH Walking Lunge (50/35#)
50 DB Box Step Ups (24/20″)
50 Strict HSPU’s
200ft HS Walk
10:00 time cap.
*We’ll be throwing down again tonight between 4:30-6:30 for 19.3.
*This Saturday is our free CrossFit class at 9:00 & 10:00am so bring a friend!
*CrossFit the Ville day at Climb Nulu is this Saturday at 11:30. We have a sign up sheet by the white board so let us know if you can make it. If you have any questions email Daniel.
*Our Next Pop Up Mobility classes with Glenn be this Sunday, March 10th, at 12:00am. This is free for all members, $10 for anyone else, so pop in if you can make it!
Test Week Starts Today!
Skill Test: Max Distance Handstand Walk, 3 attempts
Bench Press 5×1 to 1RM
Wt’d Strict Pullups 5×1 to 1RM
then,
5 Rounds for total reps of:
Max HSPU’s (strict if possible)
Max Ring Rows (chest under rings, legs straight)
rest 2:00 between rounds.
*compare to 6/4/18
*CrossFit Open wod 19.3 will be announced tonight at 8:00pm at: games.crossfit.com. It will be Friday’s class wod. We’ll be throwing down again Friday between 4:30-6:30.
*This Saturday is our free CrossFit class at 9:00 & 10:00am so bring a friend!
*CrossFit the Ville day at Climb Nulu is this Saturday at 11:30. We have a sign up sheet by the white board so let us know if you can make it. If you have any questions email Daniel.
*Our Next Pop Up Mobility classes with Glenn be this Sunday, March 10th, at 12:00am. This is free for all members, $10 for anyone else, so pop in if you can make it!
10:00 EMOM:
2-BB Jump Squats
1-Back Squat
1-:03 Pause Squat
*using 65% 1RM
then at minute 12:00
30-20-10 reps each of:
Pistols (total)
Wall Balls
*100ft shuttle run after each movement. For time.
*Our Pop Up Mobility classes with Glenn will start today at 11:30am and this Sunday, March 10th, at 12:00am. This is free for all members, $10 for anyone else, so pop in if you can make it!
*CrossFit the Ville day at Climb Nulu is this Saturday at 11:30. We have a sign up sheet by the white board so let us know if you can make it. If you have any questions email Daniel.
Rest Day.
*Our Pop Up Mobility classes with Glenn will start this Wednesday, March 6th, at 11:30am and next Sunday, March 10th, at 12:00am. This is free for all Unlimited members, $10 for anyone else, so pop in if you can make it!
*CrossFit the Ville day at Climb Nulu is this Saturday at 11:30. We have a sign up sheet by the white board so let us know if you can make it. If you have any questions email Daniel.
:20 to establish a max of:
1-Push Press + 1-Push Jerk + 1-Split Jerk
Band Pullaparts 5×10
then,
21-15-9 reps each of:
Calorie Row
S2OH (135/95)
GHD Situps
*Our Pop Up Mobility classes with Glenn will start this Wednesday, March 6th, at 11:30am and next Sunday, March 10th, at 12:00am. This is free for all Unlimited members, $10 for anyone else, so pop in if you can make it!
*CrossFit the Ville day at Climb Nulu is this Saturday at 11:30. We have a sign up sheet by the white board so let us know if you can make it. If you have any questions email Daniel.
:20 to complete your heaviest complex of:
1-Snatch Balance
1-OHS
1-Full Snatch
then,
12:00 AMRAP of:
12-Power Snatch (75/55)
12-Burpee Box Jump Overs (24/20″)
*Our Pop Up Mobility classes with Glenn will start this Wednesday, March 6th, at 11:30am and next Sunday, March 10th, at 12:00am. This is free for all Unlimited members, $10 for anyone else, so pop in if you can make it!
*Our CrossFit the Ville day at Climb Nulu is this Saturday at 11:30. We have a sign up sheet by the white board so let us know if you can make it. If you have any questions email Daniel.
Skill Practice: Hollow Rock/Floor L Sit variations
:10 Cross Leg Lift Hold
:20 Rest
:10 Seated Pike Compressions
:20 Rest
:10 Hollow Rock
:20 Rest
:10 Superman Hold
:20 Rest
:10 Bird dog Hold, Right
:20 Rest
:10 BIrd dog Hold, Left
x 4 Rounds
then,
Partner WOD
50 HSPU’s
100 Calorie Row
50 Partner Burpees
100 Calorie BIke
50 Ring Rows
100 KBS (53/35)
for time.
*Our Pop Up Mobility classes with Glenn will start next Wednesday, March 6th, at 11:30am and Sunday, March 10th, at 12:00am. This is free for all Unlimited members, $10 for anyone else, so pop in if you can make it!
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
*We’ll be judging during classes today and throwing down tonight from 4:30-6:30 so come out to watch and/or participate!
