Author: snoridgecf

Front Racked Alternating Reverse Lunge 8-8-8 & Alt EMOM 18 mins: Rows, Burpees and Wall Balls

Front Racked Alternating Reverse Lunge 8-8-8

Front Racked Alternating Reverse Lunge 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 8 total (4 each leg). Clean from floor.

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Alt EMOM 18 mins: Rows, Burpees and Wall Balls

Every 1 min for 18 mins, alternating between:
Row 150m/125m (M/F)
10 Burpees
15 Wall Balls (20#/14#)

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Photo by @robcwilson

Results

Results cont

Weighted Ring Dip 5-4-3-2-1 & 4 RFT: Run, Handstand Push Ups and Rope Climbs

Weighted Ring Dip 5-4-3-2-1

Weighted Ring Dip 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to unweighted strict dips or unweighted kipping x 2

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4 RFT: Run, Handstand Push Ups and Rope Climbs

4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs, 15 ft

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Every 2 mins for 12 mins: Squat Snatch + Overhead Squats & 5 RFT: Deadlifts, Hang Power Snatches and Overhead Squats

Every 2 mins for 12 mins: Squat Snatch + Overhead Squats

Every 2 mins for 12 mins do:
1 Squat Snatch + 1 Overhead Squat, pick load

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5 RFT: Deadlifts, Hang Power Snatches and Overhead Squats

5 rounds for time of:
9 Deadlifts (135#/95#)
6 Hang Power Snatches (135#/95#)
3 Overhead Squats (135#/95#)

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Deadlift: 3-3-3-3-3 & Chipper: Deadlifts, Pull-ups, Box Jumps, KB Swings, Double Under Ladder

Deadlift: 3-3-3-3-3

Deadlift 3-3-3-3-3

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

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Chipper: Deadlifts, Pull-ups, Box Jumps, KB Swings, Double Under Ladder

For time:
10 Deadlifts (275#/185#)
20 Pull-ups
30 Box Jumps (24″/20″)
40 Kettlebell Swings (53#/35#)
50 Double Unders
40 Kettlebell Swings
30 Box Jumps
20 Pull-ups
10 Deadlifts

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Photo by @robcwilson
OnRamp has begun! Please welcome Bryan, Doug and Ron. Last month’s crew has also all re-upped so make Sage, Wes and Sanket feel welcome!

The New Games Format: Everything We Know So Far + Who’s Most Affected

Results

Results cont

Back Squat 4-4-4 & FGB Style: Air Squats, Push-ups, Row and AbMat Sit-ups

Back Squat 4-4-4

Back Squat 4-4-4

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

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FGB Style: Air Squats, Push-ups, Row and AbMat Sit-ups

3 rounds, 1 min per station, of:
Air Squat
Push-up (hand release)
Row (calories)
AbMat Sit-up
Rest 1 min

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.
* Total reps each round

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Photo by @robcwilson
More sanctioned CrossFit Games qualifying events announced as well as clarification on what happens if an athlete wins multiple sanctioned events:
Wodapalooza Gains Sanctioned Status
CrossFit Sanctions Global Fitness Festival Wodapalooza

Results

Results cont

Advanced RX: Deadlift + Hang Clean + Hang Clean & Jerk & Chipper: Row, Handstand Walks, Single Dumbbell Hang Clean & Jerks and K2E

Advanced RX Class:

2018 CrossFit Team Series Event 7

10 mins to establish a 1 rep max each of:
Deadlift + Hang Clean + Hang Clean & Jerk

Log heaviest successful complex for each athlete (1 lb = 1 rep).

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Chipper: Row, Handstand Walks, Single Dumbbell Hang Clean & Jerks and K2E

For time:
25 Row Calories
Handstand Walk, 25 ft
40 Single Dumbbell Hang Clean & Jerks (50#/35#)
25 Knees-to-elbows
Handstand Walk, 25 ft
25 Knees-to-elbows
40 Single Dumbbell Hang Clean & Jerks
Handstand Walk, 25 ft
25 Row Calories
* Alternate DB HC&J however you want but must do 20 reps total each arm on each round

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Photo by @robcwilson

Results

Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push Jerks

Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push Jerks

As a team of 2  complete for time:
40 Row Calories
60 Deadlifts (135#/95#)
45 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
40 Row Calories
30 Push Jerks
45 Hang Power Cleans
60 Deadlifts
40 Row Calories
* One works/one rests at a time. One rower and one bar per team.

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