AMRAP 20 mins: Med Ball Cleans, Box Jumps and Runs
Complete as many rounds as possible in 20 mins of:
10 Medicine Ball Cleans (20#/14#)
15 Box Jumps (24″/20″)
Run 400m
Author: snoridgecf
Lifting: Deadlifts and Bent Over Barbell Rows & 5 RFT: Muscle-ups, Deadlifts and AbMat Sit-ups
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate movements
5 RFT: Muscle-ups, Deadlifts and AbMat Sit-ups
5 rounds for time of:
5 Muscle-ups
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
* Sub 10 Ring Dips each round for MU
Photos by @robcwilson
4th of July Schedule:
- 9:30 class
- 10:30 class
- All other class times cancelled that day (rest of week are normal hours)
Lifting: Deadlifts and Bent Over Barbell Rows
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate movements. DL are touch and go, no drops. Use two bars and share for BBOR.
Back Squat 10-10-10 & 6 RFT: Double Unders, Kettlebell Swings and Burpees
Back Squat 10-10-10
Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Double Unders, Kettlebell Swings and Burpees
6 rounds for time of:
30 Double Unders
20 Kettlebell Swings (53#/35#)
10 Burpees
Photo by @robcwilson
We’re starting a back squat cycle for the next month to make everyone into a Quadzilla.
The Back Squat
Open 18.5 BTS: The Dottirs
We’re starting a back squat cycle for the next month to make everyone into a Quadzilla.
The Back Squat
Open 18.5 BTS: The Dottirs
Back Squat 10-10-10
Back Squat 10-10-10
Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: EMOM for 10 mins: Squat Clean & Chipper: Run, Sit-ups, Wall Balls, Box Jump Overs and Squat Cleans
Advanced RX Class:
EMOM for 10 mins: Squat Clean
1 Squat Clean, pick load
Every 1 min for 10 mins.
Team WOD: Team Kelly
Team WOD:
Team Kelly
5 rounds for time of:
Team Run 400m
30 Box Jumps (24″/20″)
30 Partner Alternating Wall Balls (20#/14#)
* Run together. Alternate box jumps (one rest, one works) and wall ball throws.
Photos of “Literal Team Kelly” by @robcwilson
CF has begun weeding out the cheaters for the Games:
Will Kane Alleges Multiple Athletes at Europe Regional Tested Positive for PEDs
CrossFit Hands Out Three Sanctions for Failed Drug Tests
Hang Squat Snatch 1-1-1-1-1 & Alt EMOM 15 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
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.
Alt EMOM 15 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
Every 1 min for 15 mins, alternating between:
Row (M: 150m F: 125m)
10 Alternating Dumbbell Snatches, pick load
8 Burpee Over Dumbbells
Photo by @robcwilson
Is this the same thing he says every year or will it be truly different this time?
Is this the same thing he says every year or will it be truly different this time?
Dave Castro Says Day 1 of 2018 CrossFit Games “Will Go Down in History”
Handstand Push Up or HS Walk Practice & 5 RFT: Double Unders, Push Press and Toes-to-bars
Handstand Push Up or HS Walk Practice
Handstand Push Up Practice 6 x 3
HS Walk Practice
Rest as needed between sets.
*Choose HSPU or HS walk practice.
5 RFT: Double Unders, Push Press and Toes-to-bars
5 rounds for time of:
40 Double Unders
12 Push Press (115#/75#)
12 Toes-to-bars
Deadlift 3-3-3 & Barraza
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Barraza
Complete as many rounds as possible in 18 mins of:
Run 200m
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle Ups
* Scale Burpee BMU to 6 Burpee PU or 6 Burpee Jumping Pull-up.
U.S. Army SSG Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd BN, 75th Ranger Regiment, based in Ft Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. ~ www.crossfit.com
