Month: March 2019

Team WOD: AMRAP 20 mins: Partner Wall Balls, Row, Pull-ups, Burpee over DB, Handstand Push-ups

Team WOD: AMRAP 20 mins: Partner Wall Balls, Row, Pull-ups, Burpee over DB, Handstand Push-ups

As a team of 2 complete as many rounds as possible in 20 mins of:
100 Partner Wall Balls (20#/14#)
80 Row Calories
60 Pull-ups
40 Burpee Over Dumbbells
20 Handstand Push-ups
* Alternate work and rest w/ your partner

BTWB

Advanced RX: Hang Squat Snatch 1-1-1-1-1 & Chipper: Rows, Wall Balls, Burpees, Hang PS, Box Jumps

Advanced RX Class:

Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1

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

BTWB

Chipper: Rows, Wall Balls, Burpees, Hang PS, Box Jumps

For time:
Row 1000m
40 Wall Balls (20#/14#)
30 Burpees
40 Hang Power Snatches (95#/65#)
30 Box Jumps (30”/24”)
40 Wall Balls

BTWB

Ring Dip (Weighted) 3-3-3-3-3 & 3 RFT: Run, Deadlifts and Double Unders

Ring Dip (Weighted) 3-3-3-3-3

Ring Dip (Weighted) 3-3-3-3-3

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

BTWB

3 RFT: Run, Deadlifts and Double Unders

3 rounds for time of:
Run 600m
16 Deadlifts (225#/155#)
60 Double Unders
* Touch and Go, no drops

BTWB

Photo by @robcwilson

Results
Results cont

1 Power Clean + 2 Push Jerk: 1RM & The Chief

1 Power Clean + 2 Push Jerk: 1RM

Record your best 1 Power Clean + 2 Push Jerk 1 rep max lift.
* Complex of 1 PC + 2 PJ.

BTWB

The Chief

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

BTWB

Photo by @robcwilson

Results
Results cont

Back Squat: 20RM & 3 RFT: Run, Rope Climbs and Kettlebell Goblet Squats

Back Squat: 20RM

Record your best Back Squat 20 rep max lift.

Only include the heaviest 20 rep, do not include sets prior to it.

BTWB

3 RFT: Run, Rope Climbs and Kettlebell Goblet Squats

3 rounds for time of:
Run 400m
3 Rope Climbs
15 Kettlebell Goblet Squats (53#/35#)
* Scale climbs to 2 supine climbs per RC

BTWB

Photos by @robcwilson

The 2019 CrossFit Games Open is officially over! Another year down and another good test of fitness with some fun and grueling workouts. It was great to see a final push of people to sign up and get over 30 of you officially registered. That is what makes Friday Night Lights. Having a huge group of us showing up to put in the work, judge, cheer, PR and party is what it’s all about. This fall the Open will be back as the schedule shifts to moving the Open to October every year. This will kickoff the 2020 CF Games season. We are hoping to double the participation in the gym and see more people get over their fear and sign up!
Dave Castro Didn’t Test 19.5
Who’s Qualified for the Games Unofficially in the Top 20
Results
Results cont

Power Snatch 2-2-2-1-1-1 & AMRAP 12 mins: Dumbbell Burpees, Toes-to-bars and Box Jumps

Power Snatch 2-2-2-1-1-1

Power Snatch 2-2-2-1-1-1

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

BTWB

AMRAP 12 mins: Dumbbell Burpees, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 12 mins of:
6 Dumbbell Burpees, pick load
9 Toes-to-bars
12 Box Jumps (24″/20″)

BTWB

Open 19.5 Photos by @robcwilson

Results
Results cont