Saturday – WOD

“Elizabeth”

21-15-9 reps for time of:
Squat cleans, 135/95 lbs.
Ring dips

Post time to comments.

Arms straight, bar high on the hips, full hip extension.

Friday – WOD

A. Back squat, 5-3-1 (no extra reps)
B1. Squat cleans, touch-and-go, 9-9-9-9-9; :10 rest
B2. Ring dips, 5 x AMRAP; 4:00 rest

Post loads and reps to comments.

Ebony and Rich face off.

Monday – WOD

A. Deadlift, 5-3-1 (+)
B. Squat clean & jerk, build to heavy single in 10:00
C. Row sprints, 5 x :45; 1:15 rest

Post results to comments.

Operator CrossFit

Congratulations to our friend Josh Cook, who opens the doors to Operator CrossFit in Port St. Lucie, FL today.

Monday – WOD

A. Deadlift, 5-5-5 (+)
B. Clean + hang clean, build to heavy set of 1.1 in 10:00
C. Row sprints, 5 x :15 @ 100%; :45 rest

Back on another four week Wendler strength cycle, this time with an Olympic weightlifting bias. Use your best numbers from the past three weeks as your new 1-rep maxes. Major metcon benchmark in four weeks. Post results to comments.

Heather finishes off "Build-a-Fran".

Wednesday – WOD

“Olympic Total”

Snatch, 1-rep max
Clean & jerk, 1-rep max

Three attempts are allowed for each of the two lifts, which must be performed in the above order. Warm-ups are permitted for both lifts. Weights cannot be lowered after the first attempt, so choose your openers wisely. The bar must be caught fully locked out for both the snatch and jerk – no press out will be accepted.

Post total to comments.

Just a reminder that this Saturday is the second of three OPT Big Dawg Challenges. We will only have one regular class to be held at 10:00 so that we can begin the Challenge heats at 11:00. Those interested in participating will need to register here, and like last time, everyone is invited to watch the action and support the athletes during what is sure to be a enjoyable test…

Saturday – WOD

Complete as many rounds as possible in 10:00 of:

6 squat cleans, 120/80 lbs.
12 pull-ups
24 double-unders

If your front squat is still a work in progress, perform power cleans. Post reps performed to comments.

SCHEDULE UPDATE: We will open today a 10:00 am class, as well as on Sunday at 5:00 pm for our first yoga class.

Friday – WOD

Part 1:
Back squat, 5-5-5 deload

Part 2:
Clean, build up to a heavy single in 10:00; clean must be full, i.e, no power clean into front squat

Part 3:
Tabata jump squats

Post heaviest clean to comments.

Heather and Siu fight through a chest-to-bar pull-up/air squat couplet.

Wednesday – WOD

Part 1:
Back squat, 3 @ 70%, 3 @ 80%, 3(+) @ 90%

Part 2:
In 10:00, find a touch-and-go squat clean 5-rep max. For a set to count, the barbell may not rest on the ground. All five reps must be true squat cleans – a power clean followed by a front squat will not count.

Post load and reps in the final set of Part 1 and highest successful set of cleans in Part 2 to comments.

Saturday – WOD

“Elizabeth”

21-15-9 rep rounds of:

Clean, 135 lbs.
Ring dips

Post time to comments.

Katy finds a rep max on the bench press.

Thursday – WOD

“Linda”

10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep rounds for time of:

Deadlift, 1.5 x bodyweight
Bench press, 1.0 x bodyweight
Clean, .75 x bodyweight

Cleans must include a full squat to qualify for the red or green number.

Post time to comments. Compare to 081209.

Andrea, Lindsey, and Chris during the fourth movement of "Tabata This!".

REMINDER: If you haven’t signed up on the board or contacted either us, we will have no idea that you are coming to the gym. If we don’t know you are coming to the gym, we may not be there. In addition, as we get busier during certain evening hours, we need to know how many people to expect in order to properly prepare and plan for equipment use. In other words, let us know when you will be in the gym – it will make the entire experience more efficient for everyone involved. Thank you.