CrossFit 13 Stars

Week of November 11th

Join us for a drink to celebrate Krysta!

If you have not heard yet, Krysta's last class coaching at CF13S is going to be on Friday, November 15. =(

We are going to be getting together this Saturday at South Street Social (fka Sona 13) at 5pm to have a few drinks, and celebrate before jams outta town. Hope you will join us!

Mon, Nov 11, 2019
STRENGTH
Front Squat: 3×3 @ 75% of 3RM

WOD
14min AMRAP
12 deadlifts (40% of 1RM)
10 burpee box jump overs (24/20)
8 bar muscle-ups

The sub for 8 bar muscle-ups will be 8 pull-ups and 8 dips from the rings, boxes, or benches.

FIT360
21-15-9
box jumps (24/20)
push balls (20/14)
burpees
50 double / 50 singles at the end of each round
Tue, Nov 12, 2019
SKILL
2RFT – core work
10 push-up pass-throughs
20 sec l-sit hold

A modification for the pass-throughs using the pvc pipes would be to do the same motion using a set of benches, or a set of boxes.

WOD
16min AMRAP
1 rope climb
2 push presses (40% of 1RM PP; from rig)
3 pistols (each leg) / 3 jumping squats
4 kb snatches (53/35; each hand)
5 mb cleans (20/14)
6 sit-ups
7 front squats (40% of 1RM PP; from rig)
8 push-ups
9 russian swings (53/35)
10 wall balls (20/14)

FIT360
20min AMRAP
1 burpee pull-up
2 kb push presses (35/26; each hand)
3 jumping squats
4 kb lunges (35/26; each hand)
5 russian twists (20/14; 2-for-1)
6 sit-ups
7 kb squats (35/26; from rig)
8 push-ups
9 russian swings (53/35)
10 wall balls (20/14)
Wed, Nov 13, 2019
SKILL
choice skillwork

This could be used for whatever you are looking to work on: handstands, handstand push-ups, rope climbs, muscle-ups, pull-ups, push-ups, double unders, etc. Come prepared with something you would like to work on and we will be happy to help you with some tips and tricks about how to help you progress.

WOD
18min EMOM
MIN 1: 6-8 strict pull-ups
MIN 2: 14 step overs (20/14)
MIN 3: 4-6 strict handstand push-ups

Aim to step up with your leg at a 90 degree angle. Use plates on the ground in front of the box to get to that angle.

FIT360
6min AMRAP
150m row
10 jumping lunges
150m row
10 plate push-ups
2 minute rest
6min AMRAP
10/8 cal row
8 kb squats (35/26; each hand)
10/8 cal row
8 kb swings (35/26; each hand)
2 minute rest
… and one more time through.

You are going do the 6 minute AMRAP, take the 2 minute rest, complete the next 6 minute AMRAP, and then complete the whole cycle one more time.
Thu, Nov 14, 2019
STRENGTH
Thruster: 5×8 @ 60% of 1RM
then
Back Squat: 3×3 @ 75% of 3RM

FIT360
20min EMOM
12 wall balls (20/14)
9 calorie row
6 kb swing to goblet squats (53/35)
3 burpee box jump overs (24/20)
Fri, Nov 15, 2019
STRENGTH
Deadlift: 3×3 @ 75% of 3RM

WOD
15 minute running clock
200 double unders / 400 singles
25 burpee box jump overs
10 rope climbs
max hang power snatches (95/65)

FIT360
2RFT
10 ring rows
20 hand-release push-ups
30 box jumps (24/20)
40 v-ups
30 jumping squats
20 ring dips
10 pull-ups