Friday WOD 12/30/16

Back Squat

10 min EMOM

3 Back Squat (heavy)

Then:

AMRAP 3:

75 DU Buy-In

15 Deadlifts (225/155#)

15 Bar Facing Burpees

Rest 3:00

AMRAP 3:

75 DU Buy-in

10 Deadlifts (275/185#)

10 Bar Facing Burpees

Rest 3:00

AMRAP 3:

75 DU Buy-in

5 Deadlifts (315/225#)

5 Bar Facing Burpees

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CrossFit Fundamentals for Beginners@Guns Out 1/9/17-1/19/17 6:30pm

Attention Athletes!!!! Have you been interested in trying CrossFit? CrossFit Fundamentals at Guns Out CrossFit will run from Monday January 9th-Thursday January 19th from 6:30pm-7:30pm for those two weeks. In CrossFit Fundamentals at Guns Out CrossFit you get a beginners introduction to all of the basic CrossFit movements and more technical lifts including ( dead lift , snatch, clean and jerk amongst others). All movements and workouts will be scaled down to the individuals personal abilities. Every session ends with a workout of the day that incorporates movements scheduled for that day. After completing CrossFit Fundamentals you will be able to workout during any of our regular scheduled hours listed on main site at gunsoutcrossfit.com. We look forward to seeing you @ Guns Out.    

Wednesday WOD 12/28/16

CrossFit Open WOD 15.1

WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

 

WORKOUT 15.1a

1-rep-max clean and jerk

6-minute time cap

 As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a. 

Friday WOD 9AM ONLY!

12 Days of CrossFit!

1- Squat Clean (135/95) (RX+185/135)

2- C2B pull-ups (RX+ 2 muscle-ups)

3- Toes to Bar

4- Box Jumps  (RX+ 30″)

5- Hang Power Cleans (135/95) (RX+185/135)

6- Hand Release Push-ups

7- Wall Balls 20#/14# 

8- Burpees (not over bar)

9- Kettlebell Swings 53/35 or (RX+ 70/53)

10- Goblet Lunges

11- Push Jerks (135/95) (RX+185/135)

12- Overhead Squats (135/95) (RX+185/135)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.