FT: Rows, Deadlifts, Handstand Push-ups and 2 more
For time:
Row 750m
30 Deadlifts (185#/135#)
20 Handstand Push-ups
30 Deadlifts
Row 750m
Community. Coaching. Caring.
For time:
Row 750m
30 Deadlifts (185#/135#)
20 Handstand Push-ups
30 Deadlifts
Row 750m
3 rounds, 1 min per station, max reps of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-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.
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
5 rounds for time of:
4 Muscle-ups
8 Front Squats (135#/95#)
Run 200m
Find your Power Snatch 1 Rep Max.
10 Min. as a team to each find a 1RM PS. Start with empty bar. Wait for the clock.
Death By Power Snatch
With a continuously running clock perform:
1 Power Snatch, 115/55 lbs in the first 1 min,
1 Power Snatch, 125/65 lbs in the second 1 min
1 Power Snatch, 135/75 lbs in the third 1 min
…
Continuing this for as long as you are able.
EMOM +10# until you fail that minute.
Find your Power Snatch 1 Rep Max.
10 Min. as a team to each find a 1RM PS. Start with empty bar. Wait for the clock.
2 rounds for time of:
20 Hang Power Snatches (75#/55#)
25 Wall Balls (20#/14#)
20 Toes-to-bars
25 Kettlebell Swings (53#/35#)
20 Push-up (hand release)
Rest 1 min
* Teams of 2, do 1 round, then repeat it. Format is “Follow the leader”. Stay in order, partner 2 chases partner 1, cannot begin the next movement until partner ahead of you finishes that movement. Partner 1 rests 1 min. before starting round 2.
Congrats to Jules on her 10th place finish yesterday in the Women’s RX Division at the Toys for Tots Christmas Throwdown at South Seattle Crossfit!
Every Minute on the Minute add 10 lbs. until you fail that minute:
With a continuously running clock perform:
1 Power Snatch, 115/55 lbs in the first 1 min,
1 Power Snatch, 125/65 lbs in the second 1 min
1 Power Snatch, 135/75 lbs in the third 1 min
…
Continuing this for as long as you are able.
For time:
30 Wall Balls (20#/14#)
15 Power Snatches (135#/95#)
30 Wall Balls
12 Power Snatches (155#/105#)
30 Wall Balls
9 Power Snatches (185#/125#)
“Shane Dorian: Confidence in Big Waves” – CrossFit Journal [video]
“Junkyard Dog(s)” Warm-up conga line style:
4 rounds for time of:
40 Double Unders
30 Walking Lunges
20 Ball Slams
10 Handstand Push Ups
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
This is not a timed workout.
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
For time:
21 Thrusters (115#/85#)
12 Rope Climbs, 15 ft
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
“Tommy V” RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.
For time:
21 Thrusters (115#/85#)
6 Rope Climbs, 15 ft
15 Thrusters
3 Rope Climbs
9 Thrusters
1 Rope Climbs
* Scale: 2 Supine Climbs to 1 Rope Climb.
RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.
Big changes coming for the CrossFit Games Open and Regionals. I have to say I love these changes. It’s truly getting harder to advance through the Games season and there is now a better chance of seeing the fittest CrossFit athletes compete at the Games.
What’s New in 2015 games.crossfit.com
Do you have your ugly Christmas sweater ready? Break it out for our “12 Days of Xmas WOD” and Ugly Sweater Potluck Lunch after on Sat. 12/20 at the gym. We will run the WOD starting at 0930 and wrap up with a family friendly potluck lunch starting at noon! More details as we get closer.