Sept 20 2017

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up Snatch barbell warmup (No Measure) Jog 1 lap (once) 2 Rounds of: 5 Hang Snatch Grip Pulls 5 Hang Snatch 5 OHS 5 BTN Push Press 5 Snatch Balance ALL WITH AN EMPTY BARBELL Weightlifting 8 Min EMOM snatch (3,3,3,3,3,3,3,3) Bar Set at 60-70% of 1RM = 1 Power Snatch 1 Squat Snatch 1 Snatch Balance Metcon Metcon (Time) 4 Rounds for Time • 50 DU • 30 Wallballs (20/14) • 20 Box Jumps (24/20)RX+: 20 2for1 Wallballs per...

Sept 19 2017

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up KB Warm Up (No Measure) 2 Rounds Not For Time: 100 M Run 15 KBS 12 Goblet Squats 10 KB Push Press (5/side) Metcon Metcon (Time) 50 KBS (53/35) 40 Alt Lunges (53/35) 30 KBS 20 Alt Lunges 10 KBS(70/53) Weightlifting BRO SESH!! 5 rounds NFT • 8 reps bench press (AHAP) • 12 reps single arm row (kb)to be completed post...

Sept 18 2017

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds NFT •100 M Run •10 Air Squats •5-8 Knee Ups/Toes to Bar • 5 Squat Cleans (empty bar first two rounds / light weight last round) Skill 12 Min EMOM EVEN: 3 Arch/Hollow + 3 Pull-ups or 2 arch/hollows + 2 ring muscle-ups ODD: Pistol Squat progression 3-5 reps per side Pistol Progressions 1) using a ring 2) non pistol leg on ground behind you 3) non pistol leg wrapped around planted ankle 4) pistol to bench 5) pistol squat 6) weighted pistol squat Metcon Metcon (AMRAP – Rounds and Reps) 3 Min on/1 Min Off x 5 • 15/12 Cal Row • 8 Toes to Bar • 5 Squat Clean (115/75)Rx + (155/105) *pick up where you left off on each...

ROWING

Bruce Barbell, Red Stick CrossFit – Rowing View Public Whiteboard Metcon Metcon (No Measure) 6 Min On/2 Min Off x 5 1 Min @ 4 RPE 30 sec @ 6 RPE 20 sec @ 9 RPE 10 sec breakRPE Scale 4: you still look cool and can breath with little discomfort 6: you look less cool cuz you’re starting to make faces, breathing is labored 9: you look like you’re in labor and are trying not to poop your pants, breathing is almost out of...

PARTNER WOD

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Warm-up Group Warm up #14 (No Measure) 2 RNFT :30 sec hollow body hold 20 Alt Lunges 12 Push Ups 10 Hang Squat Clean Thrusters 200m Run Weightlifting Partner Front Squat 5 RM (5,5,5,5) Partner will have 12 Minutes to Find a combined total 5 RM from the floor Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP • 50 KBS (53/35) • 50 Push-ups • 50 Abmat Sit-ups • 50 Thrusters (75/55)•Partners may break up reps in any way necessary RX + KBS (70/53) HSPU GHD SU Thruster...

Sept 14 2017

Bruce Barbell, Red Stick CrossFit – CrossFit View Public Whiteboard Metcon Tabata #1 Warm up (No Measure) Tabata 4 Rounds – 20yd shuttle Runs – Air Squats – Push ups – Singles/Doubles Warm-up Metcon (No Measure) 36 Min EMOM 1: 12/9 Cal Bike 2: 30 Sec Max Rep Double Unders 3: 18/14 Cal Row 4: 15 Wallballs 5: 12 Burpees 6: BreakThis is a condtitioning piece. The list given is aggressive and is only in place to give you a goal to complete each minute. If you look at the list and the reps given and think they are ridiculous, set your own numbers that are doable yet challenging. There is no measure for...
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