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Advanced RX: E2MOM for 14 mins: Deadlifts, Hang Power Cleans, Push Jerks and Front Squats & Pt. 1: 12-9-6: Thrusters and Bar Muscle Ups & Pt. 2: 21-15-9: Sumo Deadlift High-pulls and Ring Push Ups

Advanced RX Class:

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

BTWB

Pt. 1: 12-9-6: Thrusters and Bar Muscle Ups

12-9-6 reps, for time of:
Thruster (135#/95#)
Bar Muscle Up

Rest 5 Minutes then begin Pt. 2

BTWB

Pt. 2: 21-15-9: Sumo Deadlift High-pulls and Ring Push Ups

21-15-9 reps, for time of:
Sumo Deadlift High-pull (95#/65#)
Push Up (Rings)

BTWB

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:

Living Life ASRX: Cassie Beaudry

Results

Weighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Weighted Pull Up 3-3-3-3-3 & AMRAP 12 mins: Toes-to-bars, Wall Balls and Box Jump Overs

Weighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 12 mins: Toes-to-bars, Wall Balls and Box Jump Overs

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″)

BTWB

Photo by @robcwilson

Update Show: Atlantic Qualifiers

Results

Results cont

Bench Press 7-7-7 & AMReps 10 mins: Clean & Jerks, Handstand Push-ups

Bench Press 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMReps 10 mins: Clean & Jerks, Handstand Push-ups

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

BTWB

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.

Road to the Games 16.07: Webb / Toomey

Results

Results cont

Overhead Squat 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Overhead Squat 3-3-3-3 & Nancy

Overhead Squat 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Nancy

5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

BTWB

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.

Update Show: Murph

Results

Results cont

Back Squat 3-3-3-3 & 21-18-15: Back Squats, Chest-to-bar Pull-ups and Deadlifts

Back Squat 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

21-18-15: Back Squats, Chest-to-bar Pull-ups and Deadlifts

21-18-15 reps, for time of:
Back Squat (155#/105#)
Chest-to-bar Pull-up
Deadlift (155#/105#)

BTWB

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 …

Update Show: Pacific Qualifiers

Results

Results cont

Lifting: Power Snatches and Hang Squat Snatches

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

BTWB

Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking Lunges

As a Team of 2 Complete 50-40-30 reps for time of:
Calorie Row
Power Snatches (95#/65#)
Box Jump Overs (24″/20″)
Overhead Walking Lunges (45#/25#)

* One partner works while one rests, break reps up with partner.
Post total time.

BTWB

Photo by @robcwilson

Reminder!

Only 1 class tomorrow on 4th of July at 0930. There will be a team workout. All other classes are cancelled. Happy Independence Day!

Results

Advanced RX: Lifting: Power Snatches and Hang Squat Snatches & Pt. 1: Double Unders, Power Snatches & Pt. 2: Dumbbell Thrusters and Step Ups

Advanced RX Class:

Lifting: Power Snatches and Hang Squat Snatches

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

BTWB

Pt. 1: Double Unders, Power Snatches

For time:
60 Double Unders
15 Power Snatches (115#/75#)
50 Double Unders
12 Power Snatches (135#/95#)
40 Double Unders
9 Power Snatches (155#/105#)
30 Double Unders
6 Power Snatches (185#/125#)
20 Double Unders

– Rest 5 min. then complete Part 2 –

Pt. 2: Strict Pull-ups, Dumbbell Thrusters and Dumbbell Box Step-ups

5 Rounds for time:
4 Strict Pull-ups
5 Dumbbell Thrusters, pick load
6 Dumbbell Box Step-ups, pick load

BTWB

Photo by @robcwilson

Good luck to Jessika who is renewing her CrossFit L1 Certificate this weekend at CF Belltown. Jessika will be leading our Pre-teen class program that will be starting in late July for 10-15 year olds only. Details coming soon!

Reminder!

Only 1 class tomorrow on 4th of July at 0930. There will be a team workout. All other classes are cancelled. Happy Independence Day!

Update Show: Skype With CrossFit Mayhem

How to Watch the 2016 Games

Results