Your workout of the day!
We will be running a modified holiday schedule for Columbus Day.
7:00 am
11:30 am
6:00 pm
8:00 pm
Chest to Bar Pull ups
3-3-3-3-3-3-3
10min AMRAP
10 Pull-ups
10 Box Jumps (30″/24″)
10 KB Snatches, 5L & 5R (53#/35#)
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“Gator”
Eight rounds for time of:
5 Front Squats (185/125)
26 Ring Push-Ups
Post time to comments.
U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
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The morning session with Kendrick Farris has sold out. No more spaces are available.
There are still slots available in the afternoon session. You can sign up here: https://crossfiteastriver.com/schedule/events/
Push Jerk
1-1-1-1-1-1-1
Then,
15min AMRAP
6 Jumping Lunges
9 SDHP (53/35)
12 Pistols (alternating legs)
15 Kettlebell Swings (53/35)
7 Rounds for Time:
200m Run
5 Deadlifts (255/185)
15 Wall Balls (20/14)
Reminder: Tough Mudder is this Saturday!
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Press:
1-1-1-1-1-1-1
Then.
3x500m row
Rest 30 seconds between efforts, keep all efforts within 3-5 seconds of each other.
Press
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LuRong Paleo Challenge participants, please make sure you read up on the movement standards for this workout!
LuRong Living “Ascending and Descending Ladder”
10 Power Snatches
20 Pull-Ups
30 Box Jumps
40 Kettlebell Swings
30 Box Jumps
20 Pull-Ups
10 Power Snatches
*There is a 15-minute time cap for this workout.
Men’s Levels
Level I (1)
10 – Power Snatches at 45 lbs
20 – Ring Rows
30 – Box Jumps at 16 inches
40 – Kettle Bell Swings at 35 lbs
30 – Box Jumps at 16 inches
20 – Ring Rows
10 – Power Snatches at 45 lbs
Level II (2)
10 – Power Snatches at 95 lbs
20 – Pull Ups
30 – Box Jumps at 20 inches
40 – Kettle Bell Swings at 53 lbs
30 – Box Jumps at 20 inches
20 – Pull Ups
10 – Power Snatches at 95 lbs
Level III (3)
10 – Power Snatches at 115 lbs
20 – Pull Ups
30 – Box Jumps at 24 inches
40 – Kettle Bell Swings at 53 lbs
30 – Box Jumps at 24 inches
20 – Pull Ups
10 – Power Snatches at 115 lbs
Women’s Levels
Level I (1)
10 – Power Snatches at 30 lbs
20 – Ring Rows
30 – Box Jumps at 12 inches
40 – Kettle Bell Swings at 25 lbs
30 – Box Jumps at 12 inches
20 – Ring Rows
10 – Power Snatches at 30 lbs
Level II (2)
10 – Power Snatches at 65 lbs
20 – Pull Ups
30 – Box Jumps at 16 inches
40 – Kettle Bell Swings at 35 lbs
30 – Box Jumps at 16 inches
20 – Pull Ups
10 – Power Snatches at 65 lbs
Level III (3)
10 – Power Snatches at 80 lbs
20 – Pull Ups
30 – Box Jumps at 20 inches
40 – Kettle Bell Swings at 35 lbs
30 – Box Jumps at 20 inches
20 – Pull Ups
10 – Power Snatches at 80 lbs
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“Sitting kills athletic performance. Period.
The Chair is like the matrix. Take the blue pill and unplug already.”
For Time:
800m Run
Rest 60 seconds
3 Rounds
9 Overhead Squats 95/65
9 Handstand Push-ups
Rest 60 seconds
3 Rounds
7 Front Squats 95/65
7 Pull-ups
Rest 60 seconds
3 Rounds
5 Push Press 95/65
5 V-Ups
Rest 60 seconds
3 Rounds
3 Deadlifts 95/65
3 Push-ups
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3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
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WE LIFT THINGS UP AND PUT THEM DOWN.
One gym’s response to Planet Fitness:
Deadlift
3-3-3-3-3-3-3
Then,
5 Rounds for Time:
10 Push Press (95/65)
10 Burpees
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Reminder: order by tonight (Wednesday night) for Kettlebell Kitchen delivery on Monday, Oct. 7! #paleo
5 Rounds for Time:
3 Power Snatches (95/65)
6 Pull-Ups
12 Deadlifts (95/65)
24 Double-Unders
Rest 45 seconds
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