Workout

For load:

Front squat
1-10-1-20-1-30

Workout

“Glen”

For time:
30 clean and jerks (135/95 lb)
Run 1 mile
10 rope climbs
Run 1 mile
100 burpees

__________

Schedule Announcement

On Monday, July 4 there is one class only at 9 a.m. Please sign up in advance on Pike13.

Rest day or make-up day

__________

Schedule Announcement

On Monday, July 4 there will be one class only at 9 a.m. Please sign up in advance on Pike13.

Workout

Last Change Qualifier Workout #2

In 8:00/9:00
Row 2,000m
Max distance handstand walk

__________

Schedule Announcement

On Monday, July 4 there will be one class only at 9 a.m. Please sign up in advance on Pike13.

Workout

As many rounds as possible in 20 minutes of:
2 dumbbell hang squat cleans (35/25 lb)
2 chest-to-bar pull-ups
1 50 ft shuttle run
4 dumbbell hang squat cleans (35/25 lb)
4 chest-to-bar pull-ups
2 50 ft shuttle run
6 dumbbell hang squat cleans (35/25 lb)
6 chest-to-bar pull-ups
3 50 ft shuttle run

Continue adding 2 reps to the cleans and pull-ups and 1 rep to the shuttle runs until time elapses.

__________

Schedule Announcement

On Monday, July 4 there will be one class only at 9 a.m. Please sign up in advance on Pike13.

Workout

For load:

Bench press
1-10-1-20-1-30

__________

Schedule Announcement

On Monday, July 4 there will be one class only at 9 a.m. Please sign up in advance on Pike13.

Rest day or make-up day

__________

21-15-9 is a common and feared rep scheme for CrossFit workouts. Learn more about it in this CrossFit.com post from 2003.

Workout

21-15-9 reps for time of:
Cal row
Ring dips
Kettlebell swings (70/53 lb)

Workout

3 minutes on, 1 minute off of:
16/13 cal bike
12 overhead squats (135/95 lb)
Max rep toes-to-bar in remaining time

Continue until you reach 100 toes-to-bar reps.

Workout

4 rounds for time of:
2,000m bike
1,000m row
800m run

__________

There is a saying about CrossFit programming: “live your life in couplets and triplets, go heavy once a week and go long once in a while.” Learn more about our goals with CrossFit programming from the CrossFit.com archive.