June 24, 2019

Power Clean (Touch & Go) 3-3-3 & AMRAP 18 mins: Run, Power Cleans and Chest-to-bar Pull-ups

Power Clean (Touch & Go) 3-3-3

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

AMRAP 18 mins: Run, Power Cleans and Chest-to-bar Pull-ups

Complete as many rounds as possible in 18 mins of:
Run 200m
7 Power Cleans (135#/95#)
7 Chest-to-bar Pull-ups
* Choose load you can TNG (touch and go)

BTWB

Photo by @robcwilson

CrossFit Announces New Media Policy, World Feed Live Stream at the Games

Results

Results cont

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June 22, 2019

Advanced RX: Snatch Grip Deadlift + Power Snatch 1-1-1-1-1 & 3 RFT: Power Snatches, Deadlifts and Wall Balls

Advanced RX Class:

Snatch Grip Deadlift + Power Snatch 1-1-1-1-1

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

BTWB

3 RFT: Power Snatches, Deadlifts and Wall Balls

3 rounds for time of:
10 Power Snatches (135#/95#)
20 Deadlifts (135#/95#)
30 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Results

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Team WOD: Chipper: Power Snatches, Partner Deadlifts, Box Jump Overs, Burpees, Lunges, Partner Wall Balls, Sit-ups and Run

As a team of 2 complete for time:
30 Power Snatches (115#/75#)
40 Partner Deadlifts (295#/195#)
50 Box Jump Overs (24″/20″)
60 Lateral Burpee Over Bars
70 Walking Lunges
80 Partner Alternating Wall Balls (20#/14#)
90 AbMat Sit-ups
Partner Run 200m
* Alternate work/rest with your partner except for WB and Run. Change load as you go.

BTWB

Photo by @robcwilson

Results

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June 21, 2019

Overhead Squat: 5-5-5 & 7 RFT: Overhead Squats, Toes-to-bars and Run w/Med ball

Overhead Squat: 5-5-5

Overhead Squat 5-5-5

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

BTWB

7 RFT: Overhead Squats, Toes-to-bars and Run w/Med ball

7 rounds for time of:
9 Overhead Squats (75#/55#)
9 Toes-to-bars
Run w/medicine ball (20#/14#) 200m

BTWB

Photo by @robcwilson

Results

Results cont

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June 20, 2019

Lifting: Bench Press and Bent Over Barbell Rows & Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

BTWB

Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows

Every 1 min for 15 mins, alternating between:
10 Ring Dips
15 Kettlebell Swings, pick load
Row 200m/150m

BTWB

Photo by @robcwilson

The U.S. Army Wants the Fittest People in America

Results

Results cont

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June 19, 2019

Push Press: 2-2-2-2-2 & Pt. 1: AMRAP 5 mins: Bar Muscle-ups and Devil Press Pt. 2: AMRAP 5 mins: DB Box Step-ups and Double Unders

Push Press: 2-2-2-2-2

Push Press 2-2-2-2-2

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

BTWB

Pt. 1: AMRAP 5 mins: Bar Muscle-ups and Devil Press

Complete as many rounds as possible in 5 mins of:
5 Bar Muscle-ups
5 Devil Press, pick load
* Rest 2 minutes between AMRAP’s

BTWB

Pt. 2: AMRAP 5 mins: Single Dumbbell Box Step-ups and Double Unders

Complete as many rounds as possible in 5 mins of:
10 Single Dumbbell Box Step-ups, pick load (24″/20″)
20 Double Unders
* Rest 2 minutes between AMRAP’s

BTWB

Photos by @robcwilson

Looks like we will be partying in September at Whistler, BC! 10 year affiliate owners will be gathering to celebrate together!

CrossFit Announces Summit for 10+ Year Affiliate Owners

Results

Results cont

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June 18, 2019

Front Squat: 1RM & 3 RFT: Medicine Ball Cleans, Row Calories and Strict Handstand Push-ups

Front Squat: 1RM

Record your best Front Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

3 RFT: Medicine Ball Cleans, Row Calories and Strict Handstand Push-ups

3 rounds for time of:
24 Medicine Ball Cleans (20#/14#)
18 Row Calories
12/10 Strict Handstand Push-ups

BTWB

Photo by @robcwilson

Results

Results cont

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June 17, 2019

Lifting: Deadlifts and Hollow Rocks & 3 RFT: Run, AbMat Sit-ups and Deadlifts

Lifting: Deadlifts and Hollow Rocks

Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set

BTWB

3 RFT: Run, AbMat Sit-ups and Deadlifts

3 rounds for time of:
Run 400m
30 AbMat Sit-ups
15 Deadlifts (250#/175#)

BTWB

Photo by @robcwilson

Big development with CF Mayhem Independence:

Mayhem’s Kabboord Tested Positive for Banned Substance Clenbuterol

Carolyn Prevost to join CrossFit Mayhem Independence for CrossFit French Throwdown. She’ll be replacing Elly Kabboord who revealed last Friday that she failed a drug test.

— A five-time Regionals athlete, Prevost has already qualified for the CrossFit Games through the Open. She can compete and help Mayhem secure the invite and still go to the Games as an individual; Mayhem will just have to recruite an alternate female.

Results

Results cont

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June 15, 2019

Advanced RX: Hang Cluster 1-1-1-1-1-1 & 12-10-8-6-4: Dumbbell Hang Squat Cleans, Dumbbell Burpees and Run

Advanced RX Class:

Hang Cluster 1-1-1-1-1-1

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

BTWB

12-10-8-6-4: Dumbbell Hang Squat Cleans, Dumbbell Burpees and Run

12-10-8-6-4 reps, for time of:
Dumbbell Hang Squat Clean, pick load
Dumbbell Burpee, pick load
Run 200m

BTWB

Photo by @robcwilson

Results

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Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows

Team WOD:

12 RFT: Dumbbell Hang Clusters, Burpees and Rows

Team of 2
12 rounds for time of:
10 Dumbbell Hang Clusters (45#/25#)
10 Burpees
Row 250m

1 Person works at a time. Partner A performs the 10 Hang Clusters, then Partner B performs the 10 burpees. Then, Partner A rows the 250m. Partner B will start the next round on the 10 Hang Clusters, rotating each movement till 12 rounds completed.

BTWB

Photo by @robcwilson

Results

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Power Clean (Touch & Go) 3-3-3 & AMRAP 18 mins: Run, Power Cleans and Chest-to-bar Pull-ups