4x9 Overhead squat
12 minute partner sled push (185/135)
Welcome to Brickwall Crossfit!!
We are a Community based on the development of ourselves, both mentally and physically. With Inspiration through perspiration. We believe that anything is possible! It might not be easy, but it is possible. We accomplish impossible tasks one workout at a time and one day at a time, by focusing on winning the day!
Find the most recent Workout of the Day here!!
Row 2,000 meters
15 Burpee Muscle-ups
Let's get it!
Remember we have an awesome new class starting today at 4:30pm!!!
Quin is throwing down with some Strong First KB training, so get there!
60 Alternating Air Squats
60 Push Press (95/65) - Must Alternate every 5 completed reps
40 Alternating Burpee's
40 Partner Med Ball Sit Ups
400m Run - Tag Team
10 Strict Pull Ups
20 Squat Jumps
30 Toes to Bar
40M Bear Crawl
50 Brickwall Burpees (45/25)
--- IF the Plate falls to the ground, there is an immediate 10 Burpee Penalty.
In dedication to one of the nicest people that I have ever met. Thank you for everything Gwen, you truly are an amazing person and a wonderful soul.
"Haha you're doing strength"
20 Box Jumps (24,20)
30 Wall Balls
20 Hang Cleans (115/75)
and one trip around the rack.
--- Trip around the rack must be completed without feet toughing the floor. If feet tough the floor at any time there is a 2 Pull Up Burpee Penalty.
7-7-7-7-7 (Linear) if you know what your max is then we want to go 75%
--- Yes, you are able to take it from the rack!
1 min rest
1 min rest
rest as long as you desire.
-- Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. - Thomas Edison
Big Congrats to Lucas for making us all Proud up at the "Leave no Survivors" Competition!
Vile; mean; low; vulgar; contemptible. Ye Scurvy Dogs!
20 Thrusters (95#/65#)
20 Cleans (95#/65#)
20 Push Press (95#/65#)
20 Overhead Squats (95#/65#)
20 Front Squats (95#/65#)
15 Min AMRAP
5 Single KB Front Squats
10 Single Arm KB Swings
15 Single KB Front Squats
20 Single KB Snatches
10 KB Swing Burpees
"The greatness of a man is not in how much wealth he acquires, but in his integrity and his ability to affect those around him positively."
- Bob Marley
Three rounds for time of:
400 meter Run
1. If you can't do a muscle-up substitute ten 8 Count Burpees
and five push-ups for each muscle up.
"Energy and persistence conquer all things."
- Ben Franklin
Warm-up EZ sit-up, back ext., pull-up, push-up, air squat and stretch
21 Rep push-press followed immediately by max set of pull-ups.
Rest as needed; you don't need more than three minutes
Repeat for total of five combined sets.
Run 1 mile.
"Self-pity is easily the most destructive of the nonpharmaceutical narcotics;
it is addictive, gives momentary pleasure and separates the victim from reality."
- John W. Gardner, President, Carnegie Foundation
Warm-up with easy mile run and stretch
Clean and Jerk 15 RM load 15 reps
One set of sit-ups and one set of back extensions both at 21 reps
Clean and Jerk 15 RM load 12 reps
One set of sit-ups and one set of back extensions both at 18 reps
Clean and Jerk 15 RM load 9 reps
One set of sit-ups and one set of back extensions both at 15 reps
--- Score is total weight lifted at the end of the set of 9. There is no going up once the weight has started.
Rest 2 minutes.
Push-press 1/3 bodyweight 50 reps.
Rest 2 minutes.
Perform Tabata total from earlier, in one set, in less than 4 minutes.
Rest 2 minutes.
Two minutes push press with 1/3 bodyweight (max reps within two minutes).
"I can honestly say that I was never affected by the question of the success
of an undertaking. If I felt it was the right thing to d
o, I was for it regardless
of the possible outcome."
- Golda Meir
Clean and Jerk, 10-5-3-10-5-3-10-5-3 reps
1. 30 seconds rest between sets.
2. The loads are light, moderate, and heavy.
3. Plan loads ahead of time so that you can transition quickly if you've but one bar to work with.
4. Use push jerk instead of split jerk. It's faster.
5. Breath.... deeply.
"You must act as if it were impossible to fail."
- Ashanti Proverb