Every 2 mins for 14 mins: Deadlifts, Hang Power Cleans, Push Jerks and Front Squats
Every 2 mins for 14 mins do:
4 Deadlifts, pick load
3 Hang Power Cleans, pick load
2 Push Jerks, pick load
1 Front Squat, pick load
Perform this as a complex
Community. Coaching. Caring.
Every 2 mins for 14 mins do:
4 Deadlifts, pick load
3 Hang Power Cleans, pick load
2 Push Jerks, pick load
1 Front Squat, pick load
Perform this as a complex
As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)
* One bar per team. Alternate work/rest with partner.
* Switch after each full round with your partner.
Post total rounds.
Photo by @robcwilson
Congrats to Jessika for renewing her CrossFit L1 Certificate last weekend and also to Rob and Alison for competing today in the Barnyard Brawl and finishing 12th on the scaled division!
We will be starting a CrossFit Teen’s Class (Ages 10-15) later this month on M/W/Th that will run in 3 week long sessions. Classes will be from 3-4pm on those days and taught by Jessika. There will be a limit of 14 per session. Sign-up info coming soon.
Check out the blog story and photos from @robcwilson on Cassie’s story:
Every 2 mins for 14 mins do:
4 Deadlifts, pick load
3 Hang Power Cleans, pick load
2 Push Jerks, pick load
1 Front Squat, pick load
*Perform this as a complex
12-9-6 reps, for time of:
Thruster (135#/95#)
Bar Muscle Up
21-15-9 reps, for time of:
Sumo Deadlift High-pull (95#/65#)
Push Up (Rings)
Photo by @robcwilson
Congrats to Jessika for renewing her CrossFit L1 Certificate last weekend and also to Rob and Alison for competing today in the Barnyard Brawl and finishing 12th on the scaled division!
We will be starting a CrossFit Teen’s Class (Ages 10-15) later this month on M/W/Th that will run in 3 week long sessions. Classes will be from 3-4pm on those days and taught by Jessika. There will be a limit of 14 per session. Sign-up info coming soon.
Check out the blog story and photos from @robcwilson on Cassie’s story:
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
10 Toes-to-bars
10 Wall Balls (20#/14#)
10 Box Jump Overs (24″/20″)
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps in 10 mins as you can of:
3 Clean & Jerks (135#/95#)
3 Handstand Push-ups
6 Clean & Jerks
6 Handstand Push-ups
9 Clean & Jerks
9 Handstand Push-ups
12 Clean & Jerks
12 Handstand Push-ups
15 Clean & Jerks
15 Handstand Push-ups
18 Clean & Jerks
18 Handstand Push-ups
21 Clean & Jerks
21 Handstand Push-ups
+ 3 each movement until 10 minutes
Photo by @robcwilson
Our class schedule for the CrossFit Games will be published soon. We are pretty much going to be able to run a full class schedule with only a few exceptions. Stay tuned.
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson
Benchmark “Girl” WOD for the week continues with the classic couplet of Nancy.
Based on the latest post from @thedavecastro showing 6 vests it’s likely that Murph will be for teams.
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15 reps, for time of:
Back Squat (155#/105#)
Chest-to-bar Pull-up
Deadlift (155#/105#)
Photo by @robcwilson
Our Benchmark “Girl” of the week will be tomorrow!
Murph makes a return to the Games. The main question is whether this is for the individual or team athletes?
The First Announced Event of the ’16 Games is …
Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 2-2-2-2-2, using heaviest weight per set