Friday Workout: Up By 3

[youtube=http://www.youtube.com/watch?v=K837AwoIpFI&rel=0]

STRENGTH

OTM 10: Power Snatch + 2 Overhead Squats

Note: Each minute on the minute for 10 minutes, perform a power snatch and then go straight into 2 overhead squats.

WOD

Level 1

6 Minute AMRAP of:

  • Ring Row x 3
  • Wall Ball (12/8) x 3
  • Ring Row x 6
  • Wall Ball (12/8) x 6
  • Ring Row x 9
  • Wall Ball (12/8) x 9
  • Ring Row x 12…
  • Wall Ball (12/8) x 12…

Level 2

7 Minute AMRAP of:

  • Chest to Bar Pullup x 3
  • Wall Ball (20/14) x 3
  • Chest to Bar Pullup x 6
  • Wall Ball (20/14) x 6
  • Chest to Bar Pullup x 9
  • Wall Ball (20/14) x 9
  • Chest to Bar Pullup x 12…
  • Wall Ball (20/14) x 12…

Notes: If you complete round of 12, go on to round of 15 – continue to increase reps by 3 if you complete a set until the 7 minutes is up.  Record total reps.

Announcements:

  • The “First Friday” June potluck-style BBQ and cornhole has been moved to next week (June 14) due to weather! Join the event via Facebook.
  • Regular class make-up (10am and 11am) is CANCELLED tomorrow due to the weightlifting seminar we are hosting with Phil Sabatini.  However, we will still be running ESSENTIALS and our FREE INTRO at noon!
  • Please note that we will be holding a regular CrossFit class make-up session this Sunday from 11am-12pm to make up for the cancellation.

11 thoughts on “Friday Workout: Up By 3

  1. PS + OHS: 25#
    WOD: level 1 @ 6 min: 15 rr, 15 wb (8#)

    1. I realized I needed to record TOTAL reps…
      45+45=90 total reps

  2. Strength: 85#
    WOD: 57 PUs, 45 WBs

  3. PS&OHS: 4@95#, 4@115#, 2@135#
    WOD: 108 reps

  4. Oooh Pyrros. You’re no Huster, but you sure are amazing. Etsi!!!

  5. PS OHS 135×1, 145×2, 155×5, 165×2

  6. Strength: PSx2 (5rds), PC&Jx2 (5rds): both @ 135#
    WOD: Pullups & Push Press @ 95# – 78reps

  7. OHS: 95#
    WOD: Rd of 18 completed + 6 pu’s

  8. Kevin Reynolds June 8, 2013 — 2:24 pm

    Strenmf- 5 sets straight bar curl w/negatives at 65 lbs-to failure

    Wod- 3rds – 2/3 mile run and 15 thrusters at 65 lbs for time: 20:45

  9. SUNDAY-
    WOD 5 from 2012 Games
    15:18
    Improved score from last year by more than a minute and a half
    THANKS to Kevin and Seth for doing it with me!

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