We will NOT have the 7:00AM or 9:30AM class today (2018SEP20). Those classes will resume on Friday. We will have the 5:45AM / 12:00PM / 4:30PM / 5:30PM / 6:30PM classes.

Unilateral Strength:

Split Squats

3 x 5 per Leg

Barbell Row

3 x 5

Rest 1 min between Rounds

WOD:

21-15-9

Deadlift 275/185#

Box Jumps 30/24″

Weightlifting:

Clean

6 x 1

WOD:

Death By MUs + Dip

Min 1- 1 MU + 1 Dip

Min 2- 1 MU + 2 Dip

Min 3- 1 MU + 3 Dip

Etc. Till Failure

*If you don’t make it to 10 Dips, Start Over until at least 55 dips are completed

WOD:

5 Rounds

400m Run

50 Air Squats

Recovery:

ROMWOD

This memorial workout is in honor of Eli’s second cousin’s fourth hamster that died on June 10th, 2014. He was the bravest hamster Eli has ever met. May Nibbles rest in peace.  

No Class Today (2018SEP15).

CFWT is hosting USA ParaPowerlifting National Team Qualifier.

HOME/GARAGE WOD:

“Nibbles”

20AMRAP:

6x Burpees

10x Glute Bridges

14x Reverse Lunges (7 Each)

Post your results in the comments section.

Attention CrossFit WatchTowerians: NO CLASSES Saturday! We are hosting the USA Parapowerlifting Team Final National Qualifier all day! Come cheers on these amazing USA Team athletes as they lift all the weights!

Weightlifting:

Behind The Neck Jerk

5 x 2

WOD:

“Tabata Something Else”

8 Intervals of each movement NO rest between movements

Pull-Ups

Push-Ups

Sit-ups

Air Squats

WOD:

For Time

1k Row

Rest 1:1

then

For Time

2k Row

Recovery:

ROMWOD

Weightlifting:

Clean

5 x 2

WOD:

3min AMRAP

6 Dips

6 Alt DB Snatch 50/35#

rest 2mins

Repeat 3 Total Times

Skill:

Tabata Single Unders

then

Tabata Double Unders

WOD:

10 Rounds

3 Front Squats 165/115#

100m Run

Final Two Weeks of this Cycle’s Focus: Put it all together. Doubles in week 5, keep weight moderate & positioning pretty. Singles in week 6, freaking go for it!

-Love the Son of Zeus, Eli Platt

Weightlifting:

Hang Snatch

5 x 2

WOD:

15min AMRAP

15 KB Swings 24/16kg

12 Burpees to a 6in Target

6 HSPUs (Strict if possible in 2sets or less)

This workout could get hairy…

WOD: 

5 Rounds:

20x Back Squat (135/95#)

20x Burpees