5 Rounds for Time:
Max Reps Dumbbell Bench Press
Max Reps Pull-Ups
Rest minimally between the Bench Press and the Pull-Ups, and rest as needed between rounds. Score is total reps. The dumbbell load should be medium for you, something you can do a set of 10-15 reps or more of when fresh. Goal is to end each set 1-2 reps shy of true failure. Control the dumbbells down and don’t drop them to the floor. The Pull-Ups can be performed however. Strict, Kipping, and Ring Rows are all okay. The set ends when you come off the bar/rings.
Dumbbell Rx Load
Women: .65 x bodyweight
Men: .75 x bodyweight
The numbers above refer to combined load, i.e. a woman weighing 140 lbs would use 45lb dumbbells, and a man weighing 185 lbs would use 75 lbs. This is a pretty tall order for most folks so choose a weight that will allow you to perform 10-20 reps when fresh.
Post time and Rx to comments.
Week 2 of 2
Thinking about those new year’s resolutions and how to accomplish them today? Join us Sunday, January 12th for a Yoga, Mindfulness, and Intention Setting Workshop! We’ll be meditating on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped you to do so. You’ll identify a goal for the future and begin to clarify for yourself not only how to get here but why it matters to you. This community workshop is free and open to all members and non-members with a suggested $20 donation
New Year’s Schedule
We’re here to help you get your sweat on before the big party! While we’re running on a modified schedule today and tomorrow, there will be plenty of opportunities to get your last workout of the decade in. Here’s what you can expect:
Tuesday, December 31st (New Year’s Eve)
Normal schedule until 6:30pm.
Cancelled: Everything after 6:30pm, 4:30pm CrossFit Teens, 5:30pm Short Circuit
Wednesday, January 1st (New Year’s Day)
9am Short Circuit
9am-12pm Open Gym
Cancelled: Everything else
Are You Swole, Jacked, Yoked, or Ripped? Muscle & Fitness
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