Thursday – WOD

A1. Shoulder press, 1-1-1-1-1-1-1; :10 rest
A2. Pull-ups, 7 x 10; 3:00 rest
B1. Ring dips, 3 x AMRAP; 2:00 rest
B2. Powell raises, 3 x 10-12/arm, 3010; 2:00

Post notes to comments.

Heather and Siu combine for 54 muscle-ups.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here.

Tuesday – WOD

A. Seated med ball toss, 3 attempts
B. Static hang, chin over vertical plane, 1 attempt
C1. Shoulder press, 5-5-5 deload; 2:00 rest
C2. Pull-ups, strict, 3 x 10; 2:00 rest
D. Tabata sit-ups, feet anchored w/hands at temples

Post results for A, B, and D to comments.

Tuesday – WOD

A1. Shoulder press, 5-3-1 (+); 3:00 rest
A2. Dumbbell external rotations, 3 x 8-10/arm, 3010; 3:00 rest

+

12-9-6-3 of:
L pull-ups
Handstand push-ups

Post loads, reps, and time to comments.

Wednesday – WOD

A. Shoulder press, 3-3-3 (+)
B. Farmer’s walk, heavy, 800m
C. Plank, 1 x max seconds; hands on rings with feet elevated 2″ above rings

Post loads, reps, and times to comments.

Alex recovers a heavy jerk.

Wednesday – WOD

A. Shoulder press, 5-5-5 (+)
B1. Ring dips, 5 x AMRAP; rest up to 3:00
B2. Abwheel rollouts, 5 x 5-10; rest up to 3:00
C. Double-under practice

Post results to comments.

Glenn rips through Build-a-"Fran".

Monday – WOD

“CrossFit Total”

Back squat, 1-rep max
Shoulder press, 1-rep max
Deadlift, 1-rep max

Three attempts are allowed for each of the three lifts, which must be performed in the above order. Warm-ups are permitted for all three lifts. Weights cannot be lowered after the first attempt, so choose your openers wisely.

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 the 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…

Tuesday – WOD

Shoulder press, 1-rep max in 4:00, starting from an empty bar
Tabata push-ups, for low score
Kettlebell swings, AMRAP in 4:00 @ 1.5/1 pood

Perform on a running 12:00 clock. Post score (press in lbs. + low score push-ups + KB reps) to comments.

Arjuna oversees a room full of scorpions.

Register here for the second of three OPT Big Dawg Challenges, held at CFN on Saturday, November 13th.

Monday – WOD

Part 1:
Shoulder press, 5-5-5 deload
Deadlift, 5-5-5 deload

Part 2:
A1. Clean deadlift + clean pull + power clean, 1.1.1 x 5 sets; :10 rest
A2. Ring dips, max reps x 5 sets; 3:00 rest

Post results of Part 2 to comments.

Friday – WOD

Part 1:
Shoulder press, 5-3-1 (+)

Part 2:
1-2-3-4-5-6-7-6-5-4-3-2-1 of:
Pull-ups, strict
Push-ups, release hands from floor at bottom

Post load and reps in final set of Part 1 and time for Part 2 to comments.

Nick finishes off a sprint.

Tuesday – WOD

Part 1:
Shoulder press, 3-3-3 (+)

Part 2:
30 pull-ups
10 push-ups
20 pull-ups
20 push-ups
10 pull-ups
30 push-ups

Post load and reps in final set of Part 1 and time for Part 2 to comments.