bar facing burpees Archives - Crossfit Equality

3.3.17 Friday

Alexandra looking relaxed while working on her clean and jerk technique!

STRENGTH/SKILL:
EMOM 16:00:
ODD Minutes: 3 Sumo Deadlifts for Speed @60%
– Reset on each rep
EVEN Minutes: 3 High Box Jumps

METCON:
“Down Range”
For time total time:
2 Rounds of:
10 Power Cleans (155, 105)
15 Front Squats (155, 105)
20 Bar Facing Burpees
Rest 5:00
– 20:00 Cap

Beginner Metcon Option:
2 Rounds of:
25 Goblet Squats (at a challenging weight)
15 Burpees
50 Single Unders
Rest 5:00

AFTER PARTY:
100 Banded Leg Curls each leg

QOD: Koi fish have whisker like feelers which are called what?

2.17.17 Friday

David putting in Snatch work before his Olympic Weightlifting meet this weekend!

STRENGTH:
Sumo Deadlift: 6 x 4 @65%
– Reset on each rep.
– Add 5% from last if you were fast for all 5 set.

Snatch: 3 x 3
– Squat Snatch
– Rest 60s
– Prepare for metcon

METCON:
“Rattlesnake”
AMRAP 3:00:
6 Squat Snatches (95, 65)
6 Bar Facing Burpees
– Rest 3:00, then REPEAT!
– Score each AMRAP separately!

AFTER PARTY:
100 Banded Leg Curls each

QOD: How can you tell the difference between a poisonous and nonpoisonous snake?

1.30.17 Monday

“Quit Slackin and Make It Happen!” – Great shirt Kelly P!

SKILL REVIEW:
T2B Drills:
Strict Knee Lift x5
Kip x5
Kipping Knee Lift x5
Knees to Elbows x5
Toes to Bar x5

STRENGTH:
Wide Stance High Box Squat: Work up to a 3RM
– Rest 2:00
– 15-18″” Box
– Beg: 5 x 5
– Wide Stance, Sit back on Box, Keep Shins vertical

METCON:
“Tightrope”
5 RFT:
10 Bar Facing Burpees
10 Front Squats (135, 95)
10 T2B
– 17:00 Time Cap

AFTER PARTY:
Banded Leg Curls: 2 x 50 reps each

QOD: What is your favorite song to dance to at a wedding?

12.16.16 Friday

Look at all those chips! Danielle P and Wendy killed Thursday’s partner WOD! Great job ladies =)

STRENGTH/SKILL:
1) Wide Stance Box Squats (8 x 3 @ 50-60%)
– Every 60s
2) Seated Box Jumps
– 15 Total Jumps: Rest 60s.

METCON:
“Lifeboat”
For time:
21 Front Squats (135, 95)
21 Bar Facing Burpees
15 Power Cleans (135, 95)
15 Bar Facing Burpees
9 Thrusters (135, 95)
9 Bar Facing Burpees
*14:00 Time Cap*

AFTER PARTY:
50 Banded Hip Flexor Pulls each
Or Reverse Hypers: 3 x 20. Rest 90

QOD: The Jewish festival of Hanukkah (which generally occurs around Christmas time) celebrates a victory over which ancient empire?

STREGNTH:
1) Tempo Overhead Squat (6 x 3 @70-75% of Snatch 1RM)
– Rest 90s.
– 3 seconds down, 1 second at bottom, explode up, 1 second at the top.
– Add 10# from last week if possible.
2) Warm-up Snatches

METCON:
“Black and Blue”
For time:
45 Power Snatches (75, 55)
45 Overhead Squats (75, 55)
45 Bar Facing Burpees
45 Thrusters (75, 55)
*14:00 Time Cap*

AFTER PARTY:
Banded Low to High Wood Chops: 3 x 10 ea.
Banded Leg Curls: 25 ea leg.

QOD: I get hung but I’m not a picture, I’m green but I’m not a coat, I’m a plant but I’m not a mint, I appear most in December but I’m not a Christmas tree, what am I?

11.28.16 Monday

Manuel pushing through Front Squats last week!

STRENGTH:
Front Squat (5@75%, 3 @85%, 1 or more @95%)
– Rest 2min
– Take 3-4 sets to work up to 75% performing triples then start your work sets.

METCON:
“One Time”
For time:
40 Burpees over the Bar
30 Front Squats (135, 95)
20 S20H (135, 95)
10 Power Snatch (135, 95)
– Rx+: (155, 105) (15 Bar Muscle-ups in place of S2OH)
– 16:00min Cap

AFTER PARTY:
30 Banded Hip Flexor Pulls each
Russian Twist 3×20

QOD: Do your pants still fit after the Thanksgiving holiday weekend?

09.19.16 Monday

Danielle and Aziliz at the Femme Royale Women's Competition on Saturday! — Danielle and Aziliz at the Femme Royale Women’s Competition on Saturday!

STRENGTH:
Back Squat: 5@65%, 5@75%, 5+@85%, 5@75%, 5+@65%. Rest 2:00
*Percentages based on 90% of your 1RM Back Squat. AMRAP sets capped at 10 Reps.

METCON:
“Timebomb”
In 12:00:
50 Wallballs (20, 14)
40 Burpees over the Bar
30 Deadlifts (255, 165)
Remaining time AMRAP: Wallballs
*Score is total wallballs completed.

AFTER PARTY:
50 Banded Hip Flexor Pulls each

Trivia QOD: Where is the world’s coldest place?

08.03.16 Wednesday

Jessica D. working through the HSPU portion of "Diane" during Monday's WOD! — Jessica D. working through the HSPU portion of “Diane” during Monday’s WOD!

STRENGTH:
Speed Bench Press (8 x 3 @50%)
Change grip every 2 sets (close, med, wide).
Every 60s.

METCON:
4 RFT:
10 Bar Facing Burpees over Bar
10 Front Squats (135, 95)
10 T2B
*20min Time Cap*

AFTER PARTY:
Static Stretching
_____________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
With a Partner for Time:
40-30-20-10
KBS
Lunges w/ KB
Sit Ups
*200m Run after each set (both partners). Otherwise one person works, one rests. Split work as needed.

Trivia QOD: How many times had the Olympics been held in South America before 2016?

10.25.13 Friday

Main – CrossFit

View Public Whiteboard

Rope Climb (No Rep Scheme. Make a note of how you did!)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP
3 OHS (115#/75#)
6 Bar Facing Burpees
9 Power Cleans (115#/75#)

Question of the day: Now that you’ve experienced a few days of the wod not being posted until the morning of, did it affect you differently? Did you like not knowing? Hated it? Indifferent?