December 12, 2018

Back Squat: 10RM & 7 RFT: Back Squats, Box Jumps and Pull-ups

Back Squat: 10RM

Record your best Back Squat 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.

BTWB

7 RFT: Back Squats, Box Jumps and Pull-ups

7 rounds for time of:
7 Back Squats (95#/65#)
7 Box Jumps (24″/20″)
7 Pull-ups

BTWB

Photo by @robcwilson

The Games season is underway. Day 1 of the Dubai CrossFit Championship is in the books and Sam Briggs is in 1st and Mat Fraser is in…4th?! Expect that to change as Day 2 is going on tonight while we sleep.

Top M/F/Team earn a spot to the 2019 Games.

Dubai CrossFit Championship Day 1 Recap

Results

Results cont

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December 11, 2018

Shoulder Press 2-2-2 & Chipper: Double Unders, Push Press, Toes To Bars and Handstand Push Ups

Shoulder Press 2-2-2

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

BTWB

Chipper: Double Unders, Push Press, Toes To Bars and Handstand Push Ups

For time:
100 Double Unders
75 Push Press (75#/55#)
50 Toes To Bars
25 Handstand Push Ups

BTWB

Photo by @robcwilson

Results

Results cont

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December 10, 2018

Squat Clean 1-1-1-1-1 & 5 RFT: Hang Squat Cleans and Push-ups

Squat Clean 1-1-1-1-1

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

BTWB

5 RFT: Hang Squat Cleans and Push-ups

5 rounds for time of:
10 Hang Squat Cleans (115#/75#)
20 Push-ups

BTWB

Photo by @robcwilson

The Games season kicks off this week with the Dubai Classic.

Five Storylines I’m Watching in Dubai

The Slam Ball

Results

Results cont

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December 8, 2018

Advanced RX: EMOM for 10 mins: Deadlift & 4 RFT: Wall Balls, AbMat Sit-ups and Muscle-up

Advanced RX Class:

EMOM for 10 mins: Deadlift

2 Deadlifts, pick load

Every 1 min for 10 mins.

BTWB

4 RFT: Wall Balls, AbMat Sit-ups and Muscle-up

4 rounds for time of:
30 Wall Balls (20#/14#)
30 AbMat Sit-ups
5 Muscle-ups

BTWB

Photo by @robcwilson

Results

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Team WOD: AMRAP 20 mins: Row, Wall Balls and Sit-ups

As a team of 2 complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls (20#/14#)
20 AbMat Sit-ups
* Alternate each exercise.

BTWB

Photo by @robcwilson

Results

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December 7, 2018

Bench Press: 5-5-5 & Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and Thrusters

Bench Press: 5-5-5

Bench Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* No more than 15 minutes to work up to three moderately heavy sets of 5

BTWB

Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and Thrusters

For time:
Row 1000m
30 Dips
30 Sumo Deadlift High-pulls (75#/55#)
30 Handstand Push-ups
30 Power Snatches (75#/55#)
30 Burpees
30 Pull-ups
30 Thrusters (75#/55#)
* 25 min. time cap

BTWB

Photo by @robcwilson

Sometimes you need to have a workout that challenges how much you can get done under a time cap.

Results

Results cont

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December 6, 2018