Advanced RX: EMOM for 10 mins: Power Snatches and Cleans
Every 1 min for 10 mins do:
1 Power Snatch
1 Clean
Author: snoridgecf
Overhead Squat 2-2-2-2 & FT: Row; 5x Overhead Squats and Toes-to-bars; Row
Overhead Squat 2-2-2-2
Overhead Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row; 5x Overhead Squats and Toes-to-bars; Row
For time:
Row 1000m
— then —
5 rounds of:
12 Overhead Squats (95#/65#)
10 Toes-to-bars
— then —
Row 1000m
Photo by @robcwilson
Overhead Squat 2-2-2-2
Overhead Squat 2-2-2-2
Overhead Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 3-3-3-3 & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs
Push Press 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m
Photo by @robcwilson
Wodapalooza Gathers the Best CrossFitters for Annual Miami Festival
This Sanctional is a big one. In addition to Games invites for top team, man and woman, there is a total prize purse of $400,000 for the top-ten finishers for elite individuals and team divisions. Expect the usual big names battling it out with some new formats or movements thrown in.
Push Press 3-3-3-3
Push Press 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up 2-2-2-2-2 & Bodyweight “Fight Gone Bad”
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bodyweight “Fight Gone Bad”
Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Pull-up
Push-up
AbMat Sit-up
Air Squat
Burpee
* Rest 1 min between rounds
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
Bodyweight intervals this week. We haven’t done this version in years!
Notice the new website? We migrated to a new theme and layout this weekend thanks to Joe W.
A cleaner, simpler look with easier to find items. Drop downs and contact forms are updated, along with clearer content around schedules, dues, and getting started. Hope you like it. If you have feedback let us know.
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Squat Snatch 2-2-2-2 & 5 RFT: Run, Alternating DB Snatches and Alternating Reverse DB Goblet Lunges
Hang Squat Snatch 2-2-2-2
Hang Squat Snatch 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Alternating DB Snatches and Alternating Reverse DB Goblet Lunges
5 rounds for time of:
Run 200m
20 Alternating Dumbbell Snatches, pick load
10 Alternating Reverse Goblet Lunges, pick load
* Choose one DB for both snatches and goblet reverse lunges
Advanced RX: EMOM min for 10 mins: Clean & Jerk & Sh*t Ton of Ten: Power Cleans, Burpees, Push Jerks, Clean and Jerks
Advanced RX Class:
EMOM min for 10 mins: Clean & Jerk
1 Clean & Jerk, pick load
Every 1 min for 10 mins.
Sh*t Ton of Ten: Power Cleans, Burpees, Push Jerks, Clean and Jerks
For Time:
10 Power Cleans (135#/95#)
10 Burpees
10 Push Jerks (135#/95#)
10 Burpees
10 Clean and Jerks (135#/95#)
10 Burpees
10 Push Jerks
10 Burpees
10 Power Cleans
Post total time.
Photo by @robcwilson
We haven’t done this WOD in 10 years! Fast but furious! This was a training workout for our Affiliate Team back when basically most gyms could field a team at Regionals.
Watch the preview for the upcoming CF Games fun covering the 2019 Games:
Preview Released, “The Fittest” Available for Presale on iTunes
Advanced RX: EMOM min for 10 mins: Clean & Jerk
Advanced RX: EMOM min for 10 mins: Clean & Jerk
1 Clean & Jerk, pick load
Every 1 min for 10 mins.