Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Community. Coaching. Caring.
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
As a Team of 2 complete for time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps
* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box
Post total time.
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Kettlebell Clean & Jerks (Pair 53#/35#)
3 Muscle-ups
Photo by @robcwilson
Today’s WOD is a main site workout that features double kettlebell clean and jerks. Watch Sara S. complete this workout in under 5 minutes:
Sara Sigmundsdottir Does 170316
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and Go. Use as a warm-up. Don’t drop last rep. Use mats.
Complete as many rounds as possible in 20 mins of:
6 Deadlifts (225#/155#)
7 Burpee Pull-ups
10 Kettlebell Swings (70#/53#)
Run 200m
Post total rounds.
U.S. Marine Corps SGT John Rankel, 23, of Indiana, based out of Camp Pendleton, CA, was killed 6/7/2010, while supporting combat operations in Afghanistan.
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Complex 1+1
Every 3 mins for 15 mins do:
20 Dumbbell Front Rack Walking Lunges, pick load
40 Double Unders
Photo by @robcwilson
The Online Qualifiers workouts have been announced: 2017 Qualifier Workouts
Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 2000m
This is an all out effort for time.
Photo by @robcwilson
More benchmark lifts and workouts continue this week. Finding a 10RM squat and setting a 2k row will allow you to set targets for a wider range of reps and distance while also working strength and conditioning in a domain we don’t often hit.
Hang Squat Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
5 Chest-to-bar Pull-ups
10 Push-ups
15 Front Squats (45#/33#)
Photo by @robcwilson
This Thursday we will learn the workouts for the Teens and Masters Online Qualifier. Here’s to hoping for some well programmed and fun workouts for Eva (as well as ones to program for the gym).
Regionals invites are all set. They will begin May 19 with the West Regional being held in Portland June 2-4.
Get Your Regional Tickets Now!
Working on the rope climb? The Rope Climb (Basket)
Ben Smith does Heavy “Amanda” (Snatches and Muscle-ups): Ben Smith Scales Up Today’s Workout
As a Team of 2, complete for time:
400m Run (Bumper plate 45#/25#)
60 Thrusters (95#/65#)
6 Rope Climbs, 15 ft
400m Run (bumper plate)
40 Thrusters
4 Rope Climbs
400m Run (bumper plate)
20 Thrusters
2 Rope Climbs
Break up the reps for Thrusters/RC but must run together.
Share one bumper plate as a team. Sub 2 Supine RC to 1 RC.
Photo by @robcwilson
In a nod to the classic television series, “The Golden Girls,” Rich Froning and Dan Bailey star in a CrossFit original production: “The Golden Boys.” Dorothy, Blanche, Rose and Sophia are replaced with Froning, Bailey, special guest Sara Sigmundsdottir and some dumbbells. Watch the fun and drama unfold as Froning and Bailey go head-to-head in Open Workout 17.2. The Golden Boys