Month: June 2018

Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans

Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans

As a team of 2 complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
8 Deadlifts (225#/155#)
6 Dumbbell Squat Cleans (50#/35#)
*  Alternate each movement with your partner. Touch and Go DL. Share one bar and one set of DB.

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Advanced RX: Deadlift 5-4-3-2-1 & Johnson

Advanced RX Class:

Deadlift 5-4-3-2-1

Deadlift 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

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Johnson

Complete as many rounds as possible in 20 mins of:
9 Deadlifts (245#/165#)
8 Muscle Ups
9 Squat Cleans (155#/105#)

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson. ~ www.crossfit.com

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Photo by @robcwilson

Results

Clean & Jerk (Touch & Go): 2RM & Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, and Sumo Deadlift High-pulls

Clean & Jerk (Touch & Go): 2RM

Record your best Clean & Jerk (Touch & Go) 2 Rep Max lift.

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Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, and Sumo Deadlift High-pulls

For time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Lateral Burpee (Over Barbell)

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Photo by @robcwilson

Results

Results cont

Front Squat 2-2-2 & FT: Rows, Double Unders and Run

Front Squat 2-2-2

Front Squat 2-2-2

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

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FT: Rows, Double Unders and Run

For time:
Row 1000m
100 Double Unders
Run 1 mile
* 1/3 of the CF Games/Regional “Triple 3” event

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Photo by @robcwilson
Today was a scaled version of a past CrossFit Games event as well as the opening event to this year’s Regionals known as the “Triple 3“. Instead of doing the 3k row, 300 DU, 3 mile run full version we scaled this one down for the gym.
Coach Rob W. and Coach Jill both did the full Triple 3 Event and posted times that are super impressive (although there is a difference in running on the road vs. running on an Assault Runner).  Their times put Rob in the Top 8 of ALL Regional men and Jill in the top 12 of ALL Regional women!
For a straight up accurate “apples to apples” comparison I looked at the Latin America Regional which did not have Assault Runners due to a transportation strike.  They used rowers, jump ropes and ran outside on a 3 mile loop course.  Rob would have placed 1st while Jill would have taken 2nd in Event 1!
Next year I fully expect both of them to make Regionals and qualify for the 2019 Reebok CrossFit Games…
#noexcuses #2019openstartstoday #whereisfrank
Ben Opens Up

Results

Results cont

Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups & Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats

Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups

Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)s
3 Weighted Pull-ups
* Use mats. Choose a load you can cycle the snatches.

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Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats

Complete as many rounds as possible in 12 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats
* Choose BMU/HSPU version or the Strict Pull-up and Push Press version.

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Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups & Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats & Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats

Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups

Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)
3 Weighted Pull-ups
* Choose a load you can cycle the snatches.

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Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats

Complete as many rounds as possible in 12 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats

* Choose Option 1 or Option 2

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Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats

Complete as many rounds as possible in 12 mins of:
4 Strict Pull-ups
8 Dumbbell Push Press (40#/25#)
12 Air Squats

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Bench Press 10-8-6-4-2 & AMRAP 21 mins: Run, Dumbbell Thrusters, Toes-to-bars and Box Jumps

Bench Press 10-8-6-4-2

Bench Press 10-8-6-4-2

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

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AMRAP 21 mins: Run, Dumbbell Thrusters, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 21 mins of:
Run 400m
10 Dumbbell Thrusters (45#/30#)
10 Toes-to-bars
10 Box Jumps (30″/24″)

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Photo by @robcwilson
Fran. The most famous of CrossFit benchmarks.  We are doing this one in the next two weeks.  Done right it’s fast, it’s gross and the faster you go the worse it gets.
This video below is how it came together. Michelle and I were at this exact speech by Coach Glassman way back in 2011 at CF Bellevue. I remember this day as we got to spend a couple hours with Coach and a bunch of affiliate owners just peppering him with questions, then had a cookout and shared beers as he worked the room thanking everyone for bringing CrossFit to their communities. Back then we were one of the first 1,000 affiliates. Now there are almost 14,000. Many of those affiliates are still around and many more are no longer here; but the growth of CrossFit over those years has been staggering.

Know Your History: The Story of Fran by Greg Glassman

Results

Results cont

Hang Squat Clean 3-3-3 & FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups

Hang Squat Clean 3-3-3

Hang Squat Clean 3-3-3

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

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FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups

For time:
Row 1000m
50 Hang Squat Cleans (75#/55#)
30 Chest-to-bar Pull-ups

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