Month: July 2017

Lifting: Complex 1 Squat Clean + 1 Hang Squat Clean & FT: Runs, Chest-to-bar Pull-ups, and Dumbbell Hang Cleans

Lifting: Complex 1 Squat Clean + 1 Hang Squat Clean

Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Use mats.

BTWB

FT: Runs, Chest-to-bar Pull-ups, and Dumbbell Hang Cleans

For time:
Run 200m
18 Chest-to-bar Pull-ups
18 Dumbbell Hang Squat Cleans, pick load
Run 200m
15 Chest-to-bar Pull-ups
15 Dumbbell Hang Squat Cleans
Run 200m
12 Chest-to-bar Pull-ups
12 Dumbbell Hang Squat Cleans
Run 200m
9 Chest-to-bar Pull-ups
9 Dumbbell Hang Squat Cleans
Run 200m
6 Chest-to-bar Pull-ups
6 Dumbbell Hang Squat Cleans

BTWB  

Photo by @robcwilson

Break out the dumbbells and get that pump on!

2017 CrossFit Games Demo Team Revealed

Results

Results cont

Back Squat 6-6-6 & 4 RFT: Row Calories, Back Squats and Toes-to-bars

Back Squat 6-6-6

Back Squat 6-6-6

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

BTWB

4 RFT: Row Calories, Back Squats and Toes-to-bars

4 rounds for time of:
15 Row Calories
15 Back Squats (135#/95#)
15 Toes-to-bars

BTWB  

Photo by @robcwilson

Happy birthday to Debbie!

Update Studio: CATCHING UP WITH TRAVIS MAYER

Results

Results cont

Shoulder Press 7-7-7 & AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps

Shoulder Press 7-7-7

Shoulder Press 7-7-7

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

BTWB

AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps

Complete as many rounds as possible in 15 mins of:
4 Handstand Push-ups
8 Sumo Deadlift High-pulls (95#/65#)
12 Box Jumps (24″/20″)

BTWB 

Photo by @robcwilson

Today we continue our weekly progression of 10/7/5/3/1 rep schemes for the Shoulder Press.

Rich Froning Knows How to Celebrate Independence Day

He even kept the flag dry and never let it fall!

Dave Castro Drops First Hint of 2017 CrossFit Games: Run-Swim-Run

Results

Results cont

Team America

Team America

*In teams of two complete for time:

100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-Bar
10 Snatches (any style) 155/105#
30 Toes-to-Bar
50 Burpees
100 Partner Wall Balls (20#/14#)
Advanced Version:

*In teams of two complete:

100 KBS (53#/35#)
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 185/120#
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20#/14#)
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

BTWB  

Photo by @robcwilson

Our traditional 4th of July Team WOD today for both classes using the old Outlaw Way Team America Workout.  We’ve done this each year since 2012!

A Day in the Life of Rich Froning

Results

Front Squat 3-3-3-3 & 10 RFT: Thrusters, Push-ups, Run, and Rest

Front Squat 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

10 RFT: Thrusters, Push-ups, Run, and Rest

10 rounds for time of:
5 Thrusters (115#/75#)
10 Push-up (hand release)
Run 100m
Rest 1 min

BTWB  

Photo by @robcwilson

The Push-up

The Front Squat

Results

Results cont

Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups

Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups

As a team of 2 complete for time:
40 Power Cleans, pick load
Partner Run 800m
40 Pull-ups
30 Power Cleans, pick load
Partner Run 600m
30 Pull-ups
20 Power Cleans, pick load
Partner Run 400m
20 Pull-ups
10 Power Cleans, pick load
Partner Run 200m
10 Pull-ups

*  Alternate work/rest with your partner except all runs are done as a team. Choose load for PC.

BTWB 

Photo by @robcwilson

4th of July Weekend Schedule:

  •  7/3 Monday:
    • 5:30am class cancelled!
    • All other times will run on normal schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 East Regional Highlights
Just….NO:
10 CrossFit-Inspired Tattoos

Results

Advanced RX: Power Clean 1-1-1-1-1 & Chipper: Runs, Power Cleans, and Pull-ups

Advanced RX Class:

Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

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

BTWB

Chipper: Runs, Power Cleans, and Pull-ups

For time:
Run 800m
25 Power Cleans (135#/95#)
25 Pull-ups
Run 400m
15 Power Cleans (185#/135#)
15 Chest-to-bar Pull-ups
Run 200m
10 Power Cleans (205#/145#)
10 Bar Muscle-ups
* Load bar as you go.

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  •  7/3 Monday:
    • 5:30am class cancelled!
    • All other times will run on normal schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 West Regional Highlights

Results