Burning River CrossFit

Warm Up: Partner Jumps, Over/Unders, Track Drills

Skill/Lift: Hang Clean

5 x 3 (sets x reps)

WOD: Triple 7

3 rounds for time of

7 Thrusters (155, 115#)

7 Handstand Push Ups

7 Hang Snatch (155, 115#)

That’s the right weight listed, and no I’m not crazy.  Well maybe just a smidgeon crazy.  This is definitely a heavy one, but very doable! Pictures will be up tomorrow guys, sorry.  I’d like to welcome David to our little gang of misfits as well.  Nice job with the WOD today man!  Nothing like stepping into a new environment and taking on a scorcher like this one. My hat is off to you.   There is a last minute schedule change.  Monday is the holiday, and I’m getting the feeling that there isn’t going to be a whole lot of attendance.  I’m adjusting the schedule (yes, I’m breaking my two week update rule) to have a 9 AM class ONLY.  No evening session for this coming Monday.  If this backfires on me and we get every member to show up at 9, then I will most graciously keep the doors open until everyone has finished the WOD for the day.  Thanks for your understanding and cooperation.

Warm Up: 50 Double Unders, Med Ball Cleans x 10

Skill/Lift: L – Sits (20 sec holds) x 5, Ring Dips 3 x 6

WOD: 3 rounds for time, 15 – 12 – 9

Kettlebell Cleans (ea. arm) (35, 55#)

Burpees

Dead Lifts (275, 225#)

“I’m gonna pass out!”  While I’m sure that our athletes felt this was true, they did Burning River proud by hanging in there and finishing strong.

Warm Up: 100m Sprints x 4

Skill/Lift: Jerk

2 – 2 – 2 – 2 – 2

WOD: 3 rounds for time

50 x Barbell Squats (empty bar placed on the back)

25 x Wall Ball (25, 14#)

12 x Pull Ups

400m run

Saw a lot of wild eyes during this one!  Our gang showed great fortitude and grit getting it done today.

Warm Up: Burgener

Skill/Lift: Snatch (Position/ technique work)

WOD: Dead Lift

1 – 1 – 1 – 1 – 1 – 1 – 1

Due to technical difficulties, there are no photos for this WOD.  I may be able to get them up later but I’m not sure.  But just imagine how fantastic you did today, and I’m sure the pictures would tell the exact same story!

Rest Day… for all of you. Me on the other hand… alumni football at my Alma Mater – Green High. Oh yeah… Green 7, Coventry 6. What a blast & thanks to CrossFit, I’m still walking upright.

Warm Up: Burgener

Skill/Lift: Hanstand Push Ups (static holds & negatives)

WOD:  3 Rounds for time

5 x body weight Cleans (full squat)

25 x Push Ups

Warm Up: 2 min of Double Unders

Skill/Lift: Front Squat

2 – 2 – 2 – 2 – 2

WOD: 5 rounds for time

50 Box Jumps

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

This was a WOD taken from the HQ site but slightly modified.  We subbed in Box Jumps instead of a target placed 18″ above the athlete’s hand held overhead, and they jump to touch it.  Needless to say, 250 Box Jumps are not a whole lot of fun, but jumping to touch a target 18″ over your hand is no fun either.  At any rate – our athletes were nothing short of inspiring today.  I really admire them and all the effort they put forth to give their all.  Great job today gang!  Pats on the back all around.

Rest Day

Warm Up: Med Ball Toss

Skill/Lift: Body Weight Bench Press, 3 x Max Reps

WOD: Isabel

30 Snatches for time (135#)

Haven’t met a single person yet that hasn’t been excited about a good snatch.

Warm Up: 800m run

Skill/Lift: Dead Lift Series -
Dead Lift
Sumo Dead Lift High Pull
Med Ball Clean

WOD: Helen
3 Rounds for time
400m Run
12 Pull Ups
21 Kettlebell Swings (55,35#)

Ah Helen – isn’t she lovely!