“Hotshots 19“
As a team of 2 complete 6 rounds for time of:
30 Squats
19 Power cleans (135#/95#)
7 Strict Pull-ups
400m Run
Results
* Alternate work and rest for all reps, except run 400m each round together as a team.
Hotshots 19 is a Hero WOD in honor of 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
Author: snoridgecf
Back Squat : 7 Rep Max & Never Forget
9/11: Never Forget SRCF Tribute WOD
9 rounds for time of:
11 Thrusters (75#/55#)
11 Burpees
Photo by @robcwilson
Remember 9/11 and hug those you hold dear, thankful that we are able to share with each other that which truly makes our nation great; freedom.
Results
Results cont
Advanced RX: Clean & Jerk : 1 Rep Max
Advanced RX: Clean & Jerk : 1 Rep Max
Record your best Clean & Jerk 1 Rep Max lift.
* 8 min as a team to find a 1RM. Start with empty barbell. Full squat.
Team WOD: Hotshots 19
Team WOD: Hotshots 19
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m
As a team of 2 complete for time. Alternate work and rest for all reps, except run 400m each round together as a team. Hotshots 19 is a Hero WOD in honor of 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
Advanced RX: Clean & Jerk : 1 Rep Max & 10 RFT: Power Cleans, Run and Chest-to-bar Pull-ups & FT: Assault Bike Calories, V-Ups and AbMat Sit-ups
Advanced RX Class:
Clean & Jerk : 1 Rep Max
Record your best Clean & Jerk 1 Rep Max lift.
* 8 min as a team to find a 1RM. Start with empty barbell.
10 RFT: Power Cleans, Run and Chest-to-bar Pull-ups
10 rounds for time of:
1 Power Clean, pick load
Run 100m
5 Chest-to-bar Pull-ups
FT: Assault Bike Calories, V-Ups and AbMat Sit-ups
For time:
20 Assault Bike Calories
30 V-Ups
40 AbMat Sit-ups
Photo by @robcwilson
Sam’s tribute fundraiser T-shirts and tanks have arrived in the new color of Royal blue (not the black ones above)! Please pick them up this week and pay when you get them so we can close out our donation to the Saimo family.
Results
Power Snatch 1-1-1 & 21-18-15-12-9: Row (Cal), Power Snatches and Up And Over Box Jumps
Power Snatch 1-1-1
Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9: Row (Cal), Power Snatches and Up And Over Box Jumps
21-18-15-12-9 reps, for time of:
Row (Cal)
Power Snatch (75#/55#)
Up And Over Box Jump (24″/20″)
Photo by @robcwilson
Clean Pull 3-3-3-3 & Alt EMOM 18 mins: Wall Balls, Runs and Deadlifts
Clean Pull 3-3-3-3
Clean Pull 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Wall Balls, Runs and Deadlifts
Every 1 min for 18 mins, alternating between:
15 Wall Balls (20#/14#)
Run 100m
10 Deadlifts (185#/135#)
Photo by @robcwilson
Ben Bergeron’s Top 10 Moments of the 2017 CrossFit Games
Results
Results cont
Thruster 10-10-10 & 5 RFT: Handstand Push-ups, Ring Dips, Toes-to-bars and Air Squats
Thruster 10-10-10
Thruster 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack.
5 RFT: Handstand Push-ups, Ring Dips, Toes-to-bars and Air Squats
5 rounds for time of:
6 Handstand Push-ups
9 Ring Dips
12 Toes-to-bars
15 Air Squats
Photos of the Chalk Monsters by @robcwilson
Photo evidence of how chalk gets on the mats. #caughtchalkhanded #billfrankforcleaning #aholes
Back Squat : 10 Rep Max & #HelenForHouston
#HelenForHouston
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
This is a benefit WOD for Houston area CrossFit affiliates that were impacted by the flooding from Hurricane Harvey. Every dollar helps those affiliates rebuild. Donate at the link above!
Advanced RX: Snatch 1-1-1-1
Advanced RX: Snatch 1-1-1-1
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Full squat. Use mats.