Author: snoridgecf
Ring Dip (Weighted) 3-3-3-3-3 & AMRAP 15 mins: Push Press, Box Jumps and Runs
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.
* Focus must be on hips traveling below rings. Rings should touch armpits (shoulders below elbows). Do not bend forward and trap your hips. Scale to unweighted strict ring dips, bar dips, or dip negatives.
AMRAP 15 mins: Push Press, Box Jumps and Runs
Complete as many rounds as possible in 15 mins of:
10 Push Press (115#/75#)
10 Box Jumps (24″/20″)
Run 200m
Photo by @robcwilson
Happy 500th WOD to Joel! Perfect day to celebrate with the gang doing some running, pressing and jumping.
Results
Results cont
Ring Dip (Weighted) 3-3-3-3-3
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.
* Focus must be on hips traveling below rings. Rings should touch armpits (shoulders below elbows). Do not bend forward and trap your hips. Scale to unweighted strict ring dips, bar dips, or dip negatives.
FT: Power Cleans, Wall Balls, Kettlebell Swings & Power Clean 1RM
FT: Power Cleans, Wall Balls, Kettlebell Swings
For time:
25 Power Cleans (95#/65#)
50 Wall Balls (20#/14#)
75 Kettlebell Swings (53#/35#)
50 Wall Balls
25 Power Cleans
Power Clean 1 Rep Max
Power Clean 1 Rep Max
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Immediately after completing the chipper you have ONLY 5 attempts to find your highest 1RM. Do NOT exceed 5 lifts total including “warm-up” lifts. Time cap is 5 minutes post WOD.
Photo by @robcwilson
A little curveball today with a max lift after the WOD. Getting a limited number of attempts with a time limit while fatigued is a different type of test similar to what we saw in the Open. We will mix this format in periodically.
Inside the Leaderboard: The 2018 Open
A little curveball today with a max lift after the WOD. Getting a limited number of attempts with a time limit while fatigued is a different type of test similar to what we saw in the Open. We will mix this format in periodically.
Inside the Leaderboard: The 2018 Open
FT: Power Cleans, Wall Balls, Kettlebell Swings
FT: Power Cleans, Wall Balls, Kettlebell Swings
For time:
25 Power Cleans, 95 lbs
50 Wall Balls, 14 lbs
75 Kettlebell Swings, 1.5 pood
50 Wall Balls, 14 lbs
25 Power Cleans, 95 lbs
Lifting: Deadlifts and Weighted Pull-ups & Pt. 1: Handstand Push Ups and Pull-ups & Pt. 2: AMRAP 4 mins: Double Unders and Toes-to-bars
Lifting: Deadlifts and Weighted Pull-ups
Deadlift 5-5-5, using heaviest weight per set
Weighted Pull-up 3-3-3, using heaviest weight per set
* Alternate DL and PU
Pt. 1: Handstand Push Ups and Pull-ups
21-15-9 reps, for time of:
Handstand Push-up
Pull-up
* Rest 2 minutes then complete Pt. 2
Pt. 2: AMRAP 4 mins: Double Unders and Toes-to-bars
Complete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars
* After Pt. 1 Plus 2 minute rest
Photo by @robcwilson
Yesterday Luanne was talking about her recent comeback and how to get over it she just told herself to basically come to every class she could for a month. Then I saw this article below shared today from another affiliate and thought it was a good message.
If you or someone you know stopped CrossFit but wants to start again and doesn’t know how, just simply show up to the gym. We will help you scale, modify, encourage and let you take it one WOD at a time!
How to Come Back to CrossFit
Yesterday Luanne was talking about her recent comeback and how to get over it she just told herself to basically come to every class she could for a month. Then I saw this article below shared today from another affiliate and thought it was a good message.
If you or someone you know stopped CrossFit but wants to start again and doesn’t know how, just simply show up to the gym. We will help you scale, modify, encourage and let you take it one WOD at a time!
How to Come Back to CrossFit
Squat Clean (Touch & Go) 2-2-2 & 21-15-9: Front Squats and Lateral Burpees
Squat Clean (Touch & Go) 2-2-2
Squat Clean (Touch & Go) 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Front Squats and Lateral Burpees
21-15-9 reps, for time of:
Front Squat (135#/95#)
Lateral Burpee (Over Barbell)
Photo by @robcwilson
Squat Clean (Touch & Go) 2-2-2
Squat Clean (Touch & Go) 2-2-2
Squat Clean (Touch & Go) 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Hang Power Snatch + Snatch Balance 1-1-1-1 & AMRAP 16 mins w/ Buy-in: Rows, Air Squats, Alternating Dumbbell Snatches and Ring Dips
Hang Power Snatch + Snatch Balance 1-1-1-1
Hang Power Snatch + Snatch Balance 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins w/ Buy-in: Rows, Air Squats, Alternating Dumbbell Snatches and Ring Dips
In 16 mins do:
Row 1000m
then in the remaining time, AMRAP of:
30 Air Squats
20 Alternating Dumbbell Snatches (pick load)
10 Ring Dips
Photo by @robcwilson
With the Open behind us it’s time to focus on those movements or type of workout that showed up that were your weakness. Going forward we will try some new things like more dumbbells, different order of conditioning and strength every so often, longer duration workouts and dedicated focus once each week on skills/gymnastic movements (which we have started doing already).
The Power Snatch
The Snatch Balance
With the Open behind us it’s time to focus on those movements or type of workout that showed up that were your weakness. Going forward we will try some new things like more dumbbells, different order of conditioning and strength every so often, longer duration workouts and dedicated focus once each week on skills/gymnastic movements (which we have started doing already).
The Power Snatch
The Snatch Balance
Hang Power Snatch + Snatch Balance 1-1-1-1
Hang Power Snatch + Snatch Balance 1-1-1-1
Hang Power Snatch + Snatch Balance 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Scale to HPS + OHS