Wednesday Workout Of the Day LIFT Close Grip Bench Press 5×3@85% Bench Press 5RM WOD 1) For time: 30 Sandbag Anyway Shoulder to Overhead (95/65) WOD 2) 10min AMRAP 60yrd Backpedal Shuttle 5 Strict Pull-ups – *Weighted (25/15) 3+ Situps *Shuttle: 5 yds Forward-5 yds Backwards, 10yds Forward-10yds Backwards, 15 yds Forward-15yds Backwards.
Tuesday Workout Of the Day LIFT Bent Over Rows 3RM, 3×3@85% 3RM WOD 5 Rounds.. Max KB Power Snatch (50/35) RT 30secs Rest 30secs Max KB Power Snatch (50/35) LT 30secs Rest 30secs Max Ring Rows 30secs Rest 30secs Max Lateral Box Jump Overs (24/20) 30secs Rest 30secs
Monday Workout Of the Day LIFT Power Clean + Front Squat 3+3,3+3,3+3,3+3 Athlete will perform 3 power Cleans followed by 3 front front squats without racking weight, working up to heaviest set of 3’s. Rest as needed. WOD 6 2-minute Rounds… Odd minutes: 25yd Burpee Broad Jump Max Ring Dips Even minutes: 25yd Burpee Broad …
Hey just a heads up that there will be no CrossFit Football or Member’s Choice this evening. Sorry for the inconvenience. Back to regular schedule tomorrow!
SKILL 3x Not For Time Wall Walks + Pushup-5 Hollow Rocks-15 Partner WOD 20mins AMRAP 400 yard Sandbag Carry (95/65) 40 Pullups 60 Kettlebell Swings (50/35) 80 Double Unders *At the start of each minute Each partner performs 15 MC’S (RT+LT=1)
LIFT Strict Press 5×3@85% 1RM Find:1RM Box Jump WOD 8 Rounds… 3 Front Squats @70%1RM 20 yds Bear Crawl 9 Ring Rows (45/15)
Reminder: just one class today at 11am Friday Workout Of the Day LIFT Deadlift 5×3@80% 1RM BUY IN Find:3RM Weighted Pullup WOD 5 Rounds of 3min work, 1min rest… 1 Power Clean (155/105) / (185/115) 3 Handstand Pushups (4″/2″ Deficit) 7 Burpees
From all of us at Royal City CrossFit, have a very merry Christmas!
Reminder: Just one class today at 11am Wednesday Workout Of the Day LIFT Athlete has 3mins to work up to heaviest of: 1 Snatch + 1 Hang Power Snatch + 1 Overhead Squat WOD ‘Fight Gone Bad’ 3 Rounds, one min each… Wall Balls (20/14) Sumo Deadlift High Pull (75/55) Box Jumps (20) Push Press …
Tuesday Workout Of the Day LIFT Bench Press Find 3RM, 1x max rep @85% 3RM WOD For Time: 40 Pushups 3 Rope Climbs 20 Pushups 2 Rope Climbs 10 Pushups 1 Rope Climb *At the start of every Minute perform 8 Overhead Walking Lunges (45/25) (4RT/4LT)