The Rogue Liftoff is next weekend. Lifting on Saturday, the workout on Sunday.
The western classic is now open for registration, Rx, scaled and masters 35+ div. Let’s field a few teams. Do not wish to compete? Come and cheer us. Same sex partner comp, Sat February 10th and Sunday Feb 11th
Pyro is hosting the Festivus games individual Saturday April 21st. Let’s do this!!!
Strength
Squat cycle W2D1
4 sets
7 front squats
Then, immediately after
13 back squats
Note: aim for 4-5min rest between sets. 20min top
METCON
4 rounds for time:
25ft handstand walk
25 kettlebell swings 53/35
Note: If needed, scale the handstand walk to inverted 25 hand release or around the box. If you can’t kick to handstand on the wall and hold yourself, you can technically do handstand walk, it’s just a matter of practice and getting uncomfortable. Let’s have fun with this one
Target time: 3min per round, approx 12-15min total
5 rounds for time:
10 cals bike
10 burpees
The Rogue Liftoff is next weekend. Lifts on Dec 2nd, workout on Dec 3rd. Heat times and judge sheet will be at the box tomorrow. Registration is open until Monday Dec 4th
Christmas/holiday party Sat Dec 9th at Darren and Andi’s house. Address at the box on the white board. Dress code is: Fancy. Food: Potluck style, bring your favorite dish. Other things to bring: your best smile
Open 14.4
14min AMRAP
60 cals row
50 toes to bar
40 wall balls 20/14
30 power cleans 135/95
20 ring muscle ups
Note: If you finish everything, you go back to the rower
Trifecta goodness (Who’s up for the ultimate Trifecta?)
Gymnastics “It’s complexicated”
Wall climb complex 8 sets
Bar hang complex 8 sets
Muscle up complex 8 sets
Weightlifting
Overhead squats
3-3-3-3-3
Note: Aim for your snatch goal for weight
5 sets
1 power clean
1 push press
2 push jerk
3 split jerk
Note: The weight will be relatively light for this shoulder to overhead complex, the goal is to hammer the mechanics while under fatigue. Stay tight my friends
5 sets
3 position deadlift (double overhand grip)
Low hang, hang, high hang (hold 3 sec at each positions)
1-1-1-1-1
Note: This is gonna burn!!
Firebreathers
Conditioning
10min EMOM alt min
15 cals row (or bike if you dare)
30 double unders
Note: Classic conditioner. Good lung capacity builder and skills work
Rest precisely 5min
Then
For time:
21-15-9-6-3
Clusters 95/65
Bar facing burpees
Note: Hell yeah!!!
Strength
Shoulder press
3-3-3
Push press
3-3-3
METCON
5 rounds for time:
2 rope climbs
6 barbell turkish get ups 45/35
12 V-ups
Rx+ Legless rope climbs
To all current members, do you have a friend or family member that wants to try CrossFit? Regardless of their skill level or previous experience, you can give 10 passes, valid for 3 months, for only 100$ +tx. This offer is valid until December 31st 2017. There’s no better gift than offering health and wellness, even better you get to share it with them. Ask us in person at the box or send us an email at crossfitpyro@gmail.com
Sign up for the Rogue Liftoff. Here’s the link:
www.crossfitgames.com/liftoff
Christmas/Holiday party at Darren and Andi’s Saturday December 9th
Pelvic floor informative session. We have a specialist coming at Pyro Saturday December 16th from 12 to 3. This is women’s only, 25$.
12 days of Christmas workout + ugly sweater at Pyro to be announced
METCON
20min AMRAP
5 deadlifts 225/155
10 handstand push ups
15 wall balls 24/20
Weightlifting
5 sets
1 power clean + 1 push jerk
5 sets
1 clean + 1 split jerk
Clean pulls @ 110% of 1RM clean and jerk
Acc work
Pendlay row
5-5-5-5-5
Weighted hip extensions
10-10-10
Friendly reminders:
Sign in for classes
Listen to your coach in class. From the warm to the cool down
Make sure to clean after yourself when done. Wipe off the equipment you just used
Squat cycle W1D2
4 sets of 7 front squats, 13 back squats
Make sure to get the percentages sheet. If you don’t have one yet, we have the sheet on the computer at the box. The weight is at 55% of 1RM front squat
Note: Approx 1 set every 5min. 20min top for the squats
METCON
3min AMRAP
Hang dumbbell power cleans 50/35
3min rest
3min AMRAP
Box facing burpees 24/20
3min rest
3min AMRAP
Dumbbell power snatch 50/35 alt side
Score is total reps for all the AMRAPS combined
Have you signed up for the Rogue Liftoff? Link below:
www.crossfitgames.com/liftoff
METCON
12min AMRAP
3 power snatch 135/95
6 clean and jerk 135/95
9 chest to bar pull ups
54 double unders
Note: Are you sick of double unders yet? Good, get better at it and you’ll love them😜
Weightlifting
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Snatch pulls @110% of 1RM
1-1-1-1-1
Note: Heavy singles this week but don’t max out. Aim for 90% of 1RM on your last sets
Acc work
Hip extension
15-15-15
GHD sit ups
15-15-15
5min AMRAP
50 D-ball cleans (over the shoulder) 100/70
Max cals air bike
Score is total reps, D-balls and bike together. We might not finish all the D-balls for this one
Ex: All 50 D-balls + 15 cals score = 65reps
