Category: WOD

June 22, 2017

Snatch Balance 1-1-1-1-1 & AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OH Squat.

AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups

Complete as many rounds as possible in 12 mins of:
Run 400m
15 Overhead Squats (95#/65#)
12 Chest-to-bar Pull-ups

BTWB

Photo by @robcwilson

Tweens and Teens session is done! We will look to start another session in August or may do summer camp daily style classes for week long blocks. Details to come.

2017 ATLANTIC REGIONAL HIGHLIGHTS

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June 21, 2017

Lifting: Complex 3 Deadlifts + 2 Hang Power Cleans + 1 Jerk & AMRAP 7 mins: Hang Power Cleans and Lateral Burpees

Lifting Complex: 3 Deadlifts + 2 Hang Power Cleans + 1 Jerk

Deadlift 3-3-3-3, using heaviest weight per set
Hang Power Clean 2-2-2-2, using heaviest weight per set
Jerk 1-1-1-1, using heaviest weight per set
* Complex 3 DL + 2 HPC + 1 Jerk.

AMRAP 7 mins: Hang Power Cleans and Lateral Burpees

Complete as many rounds as possible in 7 mins of:
7 Hang Power Cleans (155#/105#)
7 Lateral Burpee (Over Barbell)

Photos by @robcwilson

Congrats to Diane for WOD # 250! To celebrate she knocked out 250 lateral burpees after class (pictured). Amazing!!!

Also congrats to Bob B. for crushing the Advanced RX Test tonight. He cruised right through the whole thing leading me to wonder if I need to make it harder…

In all seriousness both Diane and Bob are great examples of consistency and hard work, and both have made big gains in their health and fitness. As Rob W. would say, “Proud of you! So proud!”.

In the “My fitness is inadequate” Department:

This 19 year old from Uzbekistan just snatched 397 lbs. and also clean and jerked 462 lbs. to win the Junior World Championships. His total would have placed him 4th at the last Olympics.

19-Year Old Farkhodbek Sobirov Lifts More Than Olympian Kendrick Farris

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June 20, 2017

Front Squat : 1 Rep Max & Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps

Front Squat : 1 Rep Max

Record your best Front Squat 1 Rep Max lift.
* use mats for drops

Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps

Tabata Dumbbell Thruster, pick load
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Photo by @robcwilson

Testing day! Today we finish the Front Squat cycle of 10, 7, 5, 3 and 1 rep maxes each week. Lots of squat strength added this month and now the trick will be to balance both Front and Back Squats while looking to cycle a different lift.

Games Athletes Prepping for Freestanding Handstand Push-ups

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June 19, 2017

Bench Press 5-5-3-3-1-1-1 & AMRAP 20 mins: Run, Muscle-ups, Handstand Push-ups and Kettlebell Swings

Bench Press 5-5-3-3-1-1-1

Bench Press 5-5-3-3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 20 mins: Run, Muscle-ups, Handstand Push-ups and Kettlebell Swings

Complete as many rounds as possible in 20 mins of:
Run 200m
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Photo by @robcwilson

Happy birthday to Bob who got to swing his very own matching Demon Bell!

What Is A Foam Roller, How Do I Use It, And Why Does It Hurt?

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June 17, 2017

Advanced RX: Alt EMOM 10 mins: Squat Cleans and Bar Muscle-ups & FT: Hang Squat Cleans, Rows, And Run

Advanced RX Class:

Alt EMOM 10 mins: Squat Cleans and Bar Muscle-ups

Every 1 min for 10 mins, alternating between:
1 Squat Clean, pick load
3 Bar Muscle-ups

FT: Hang Squat Cleans, Rows, And Run

For time:
10 Hang Squat Cleans (135#/95#)
Row 500m
10 Hang Squat Cleans (155#/105#)
Run 400m
10 Hang Squat Cleans (185#/135#)
Row 500m

Photo by @robwilson

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Team WOD: 20 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees and Run

Team WOD: 20 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees and Run

20 rounds for time of:
1 Power Clean (135#/95#)
3 Hang Squat Cleans (135#/95#)
4 Lateral Burpee Over Barbells
Run 50m
* As a team of two, alternate full rounds. Share a barbell.

Photo by @robwilson

The Secret to Pull-Ups

The Power Clean

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June 16, 2017

Tabata: Row Calories, Air Squats, Push Press and AbMat Sit-ups

“Tabata” – Row Calories, Air Squats, Push Press and AbMat Sit-ups

Tabata Row Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Push Press (95#/65#)
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Photo by @robcwilson

What Is Tabata?

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June 15, 2017

Lifting: 1 Squat Snatch + 1 Hang Squat Snatch & Alt EMOM 10 mins: Overhead Squats and Double Unders

Lifting: 1 Squat Snatch + 1 Hang Squat Snatch

Squat Snatch 1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set
* Complex of 1 Snatch + 1 Hang.

Alt EMOM 10 mins: Overhead Squats and Double Unders

Every 1 min for 10 mins, alternating between:
10 Overhead Squats, pick load
50 Double Unders
* Choose load you can do all 10 OHS UB.

Photo by @robcwilson

Using a belt properly can help you confidently hit a new PR. Know how and when to wear one by reading below.

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June 14, 2017

Deadlift 2-2-2-2-2 & Chipper: Row Calories, Sit-ups, Wall Balls, Push-ups, Deadlifts and HSPU

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last DL.

Chipper: Row Calories, Sit-ups, Wall Balls, Push-ups, Deadlifts and HSPU

For time:
60 Row Calories
50 AbMat Sit-ups
40 Wall Balls (20#/14#)
30 Hand Release Push-Ups
20 Deadlifts (225#/155#)
10 Handstand Push-ups

Photo by @robcwilson

Lots of 2 rep PR’s. Touch and Go’s and not dropping that last rep are starting to add up to better DL form and numbers!

Don’t believe everything you read about CrossFit:

Author of Retracted CrossFit Study Resigns

Movement Videos:

The Kipping Handstand Push-up

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June 13, 2017

Front Squat 3-3-3-3-3 & 7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups

Front Squat 3-3-3-3-3

Front Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups

7 rounds for time of:
7 Dumbbell Deadlifts, pick load
7 Dumbbell Hang Power Cleans, pick load
7 Dumbbell Front Squats, pick load
7 Pull-ups

Photo by @robcwilson

Dumbbell DT with a pull-up twist. We will be utilizing the dumbbells more often in training with a range of movements as they expose muscle imbalances and help develop coordination and grip strength.

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