Month: July 2017

Back Squat 2-2-2 & AMRAP 12 mins: Dumbbell Front Squats, One Arm Dumbbell Snatch and Burpees

Back Squat 2-2-2

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

The btwb app comes out soon! Watch a quick video overview of the awesome calendar feature. [Watch Video]

AMRAP 12 mins: Dumbbell Front Squats, One Arm Dumbbell Snatch and Burpees

Complete as many rounds as possible in 12 mins of:
12 Dumbbell Front Squats, pick load
12 One Arm Dumbbell Snatch (Alternating), pick load
12 Burpees

BTWB

Adam and his pain face.

Photo by @robcwilson

The Obstacle Course Returns in 2017

Advanced RX Class: Clean & Jerk 1RM & Pt. 1: FT: Strict Muscle-ups, Double Unders & Pt. 2: FT: Clean & Jerks and AbMat Sit-ups

Advanced RX Class:

Clean & Jerk 1RM

Clean & Jerk 1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to a heavy single. Use mats.

Pt. 1: FT: Strict Muscle-ups, Double Unders

For time:
5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-up
10 Double Unders

Rest 5 min. then Pt. 2

Pt. 2: FT: Clean & Jerks and AbMat Sit-ups

For time:
5 Clean & Jerks, pick load
50 AbMat Sit-ups
4 Clean & Jerks, pick load
40 AbMat Sit-ups
3 Clean & Jerks, pick load
30 AbMat Sit-ups
2 Clean & Jerks, pick load
20 AbMat Sit-ups
1 Clean & Jerk, pick load
10 AbMat Sit-ups

BTWB

Photo by @robcwilson

Director of the Games Dave Castro reveals another clue about the 2017 Games. This one involves a throwback to the 2012 obstacle course at Camp Pendleton.

Squat Snatch 1-1-1-1-1 & AMRAP 5 mins: Overhead Squats and Box Jumps

Squat Snatch 1-1-1-1-1

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

Dave Castro Talks About Move to Madison During Athletic Business Interview

AMRAP 5 mins: Overhead Squats and Box Jumps

Complete as many rounds as possible in 5 mins of:
10 Overhead Squats (95#/65#)
10 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Dave Castro Hints at Event 2

White

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

“White”

5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plate (45#/25#)
Run, 400 m

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.
U.S. Army 1st LT Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in North Carolina, died on Oct. 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents, brother and sister.

BTWB

Photo by @robcwilson

CrossFit Games 2017:

Event 1 is Run, Swim, Run

Event 2 looks to be Bike

What the actual distances are only Dave Castro knows…

Could Jonne Koski Win the First Two Announced Events?

Shoulder Press 5-5-5 & 5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells

Shoulder Press 5-5-5

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

Stacie Tovar To Retire After 2017 CrossFit Games

5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells

5 rounds for time of:
10 Handstand Push-ups
10 Hang Power Cleans (155#/105#)
10 Lateral Burpee Over Barbells

BTWB

Photo by @robcwilson

Say it ain’t so!

Chris Spealler Might Withdraw from the CrossFit Games

Nutrition:

Trump’s Pick To Head CDC Partnered With Coke, Boosting Agency’s Longstanding Ties To Soda Giant, Forbes.

Back Squat 4-4-4 & FT: Runs, 2 For 1 Wall Balls, and Pull-ups

Back Squat 4-4-4

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

FT: Runs, 2 For 1 Wall Balls, and Pull-ups

For time:
Run 200m
20 Wall Ball (2 For 1), (20#/14#)
20 Pull-ups
Run 200m
15 Wall Ball (2 For 1)
15 Pull-ups
Run 200m
10 Wall Ball (2 For 1)
10 Pull-ups
Run 200m
5 Wall Ball (2 For 1)
5 Pull-ups

* Scale to normal wall balls or use a heavier ball to the same 10’/9′ height.

BTWB

Photo by @robcwilson

Lifting: Bench Press and Deadlifts & FT: Air Squats, Deadlifts and Ring Dips

Lifting: Bench Press and Deadlifts

Bench Press 5-5-5, using heaviest weight per set
Deadlift 5-5-5, using heaviest weight per set
* Alternate each Bench Press and DL set

Heading to the Beach? Don’t Leave Your Fitness Behind

FT: Air Squats, Deadlifts and Ring Dips

For time:
63 Air Squats
21 Deadlifts (225#/155#)
21 Ring Dips
45 Air Squats
15 Deadlifts
15 Ring Dips
27 Air Squats
9 Deadlifts
9 Ring Dips

BTWB

Photo by @robcwilson

I don’t see many people doing this with their cooler:

Team WOD: Chipper: Row, Kettlebell Swings, Double Unders and Overhead Squats

As a team of 2 complete for time:
150 Row (Cal)
150 Kettlebell Swings (53#/35#)
300 Double Unders
150 Overhead Squats (75/55#)

* Alternate work/rest with your partner.

BTWB

Photo by @robcwilson

Advanced RX Class: EMOM for 10 mins: Snatch & 3 RFT: Overhead Squats, Double Unders and Rows

Advanced RX Class: EMOM for 10 mins: Snatch

1 Snatch, pick load

Every 1 min for 10 mins.

Road to the Games 17.05: Valenzuela/Bailey

3 RFT: Overhead Squats, Double Unders and Rows

3 rounds for time of:
7 Overhead Squats (155#/105#)
50 Double Unders
Row 500m

BTWB

Photo by @robcwilson

Congrats to our two teams that competed this weekend at Battle at the Ballpark at Safeco Field! The teams were Team 1) SnoRide Wolfpack: Moe, Michelle S., Bob B. and Lou; and Team 2) Squat Me Shoridge One More Time: Kimberlee, Shay, Mike Mc, and Rob W.