Floor Press, JT

by Andrew B

PRIDE PARADE 2016-46Ann-Marie O

CrossFit WOD for Max Week Monday 12/19

establish a 3RM floor press within 12 minutes, then


21-15-9 reps for time:
handstand pushups
ring dips

Post max and time to whiteboard!

Barbell Club WOD

ACCESSORIES: strict HSPU, weighted back extensions

Kettlebell S&C WOD



+ Flexibility, Mobility, and Stability – Fix

Saturday 2/27

At 8am we’ll cover all things overhead: press, push press, jerk

Also: we’ll discuss and practice better overhead strength development. For you know, workouts like 16.1

floor press 8×8

tabata air squats
tabata pushups
tabata goblet squats, 20/16kg
tabata burpee
tabata kettlebell swings, 20/16kg

Post results to comments!

Come in at 11am to start warming up/body prep.

Fun begins at 12pm

Thursday 2/11

floor press 5×8, across, then

3 rounds for max total reps. 60-second stations of:
– hang power cleans, 45/29kg
– hand-release pushups
– box jumps, 24/20″
– row (calories)
– rest

Post score to whiteboard.


AMRAP 30min:

1 person at each station.

– 4 hill sprints
– HR pushup/ring row
– goblet squat
– lunge + twist
– push press
– SL hip thrust
– slam ball
– v-up

Duration of hill sprints determines length of time at each station. Upon completion of the hill sprints, that person tags the person at the next station–so on so forth–and the person at the last station moves onto hill sprints.


Join us at 7am or 6:30pm to take care of your mobility and flexibility issues or recovery of range-of-motion!

Otherwise here’s your AT-HOME HOMEWORK:

Find a large flight of stairs and spend 30 minutes RUNNING UP and QUICKLY WALKING DOWN.

How many rounds can you get?

Wednesday 10/28

kettlebell floor press 5×8, then

8x125m row, each for time

Post results to comments!

– glute/hip/shoulder warmup
– movement patterns

A. power clean
build to 75% for a single
drop 10-15kg then 2×2

B. tall jerk
build to 55% of 1RM CJ for 5×3

C. back squat
build to 90% of 1RM for a single
drop 15-20kg and do one set of max effort reps

16 alternating kettlebell press
8 one-arm row/side

10 windmills, alt
15 hip ext

A) 4 rounds
4 OH weighted sit-up right arm
4 OH weighted sit-up left arm
8 Single Arm Bent Over Row R&L
16 Russian Twists


For max points

2 min. Max Cleans
2 min. Max Long Cycle Press
2 min. Max Jerk
2 min. Max Half Snatch
2 min. Push Press

* 30 sec. rest between movements
* unlimited switching of hands

C) Wheel