Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Hero Week: DT
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hero Week: DT
5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~ crossfit.com
BTWB
Photo by @robcwilson
Sign-ups for Memorial Day Murph on Monday are on the whiteboard. The 0930 class is full, so 10:30 is still available.
Annie Thorisdottir, “DT” at men’s weight of 155# in 8:27 – [video]
Hero Week: Griff
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hero Week: Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. ~ crossfit.com
Hero Week: Marco
Hero Week: Marco
3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (135#/95#)
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was assigned to the 2nd BN, 5th Marine Regt., 1st Marine DIV, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren. ~ crossfit.com
BTWB
Photo by @robcwilson
This week is “Hero Week”. We will be programming a Hero Workout each day which will culminate in Memorial Day Murph on Monday. It’s been a few years since we programmed a week of Heroes and it’s long overdue that we bring it back. Paying tribute to the sacrifice of our service members and first responders is important to us here. A “Hero WOD” is not just a workout. They are created by CrossFit after submission by family and friends of a workout in honor of a soldier, sailor, airman, law enforcement officer or firefighter who died in the line of duty. Each of these heroes was also a CrossFitter.
These workouts are meant to be tough and the movements, rep schemes and numbers hold some sort of meaning to that Hero. When we do them we realize we are starting something that holds meaning to their loved ones. Give these workouts extra effort, sweat, and respect. Rule #1: No complaining. Expect some pretty tough workouts this week and remember these are dedicated in each of these heroes memory. Thank you all for keeping these workouts in proper perspective and honoring that.
For Murph on Monday we will only have AM classes at 0930, 1030, and 1130 (if necessary). There will be sign ups on the Whiteboard for your “go time” on Monday. Please sign up in the gym this week.
Team WOD: Wall Balls, Push Presses, Box Jumps
Squat Clean 2-2-2-2 (Touch and Go) & 10 RFT: Squat Cleans, Deadlifts and Double Unders
Squat Clean 2-2-2-2 (Touch and Go)
Squat Clean 2-2-2-2
Use the heaviest weight you can for each set.
(Touch and Go)
10 RFT: Squat Cleans, Deadlifts and Double Unders
10 rounds for time of:
2 Squat Cleans (165#/110#)
5 Deadlifts (165#/110#)
20 Double Unders
BTWB
PR Bell Photo by @robcwilson
ATTENTION: Tomorrow, Saturday 5/21 due to the West Regional there will be no Advanced RX Class. We will only have the 0930 class with the usual Team Workout with Coach Rob.
For those going to the West Regional in Portland we will see you all there!
Alt EMOM 10 mins: Clean & Jerks and Ring Dips & FT: Rows, Clean & Jerks and Air Squats
Alt EMOM 10 mins: Clean & Jerks and Ring Dips
Every 1 min for 10 mins, alternating between:
2 Clean & Jerks, pick load
5 Ring Dips
FT: Rows, Clean & Jerks and Air Squats
For time:
Row 1000m
15 Clean & Jerks (155#/105#)
100 Air Squats
BTWB
Photo by @robcwilson
No Advanced RX Class this Saturday! Only class we will be open for on Saturday will be the 0930 Team Workout.
We will be at the West Regional in Portland:
EMOM for 11 mins: 2 Hang Squat Snatch & FT: AbMat Sit-ups and Burpees
EMOM for 11 mins: 2 Hang Squat Snatch
2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
Regrip allowed.
FT: AbMat Sit-ups and Burpees
For time:
50 AbMat Sit-ups
5 Burpees
40 AbMat Sit-ups
10 Burpees
30 AbMat Sit-ups
15 Burpees
20 AbMat Sit-ups
20 Burpees
10 AbMat Sit-ups
25 Burpees
BTWB
Photo by @robcwilson
Congrats to Brett N. for completing his 200th WOD today!
Top Moments from Week 1 of the 2016 CrossFit Games Regionals www.boxlifemagazine.com
Lifting: Shoulder Press and Push Press & AMRAP 15 mins: Push Press, Box Jumps and Runs
Lifting: Shoulder Press and Push Press
Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Complete all the Press 5×3, then Push Press 5×1
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
BTWB
Photo by @robcwilson
No Advanced RX Class this Saturday! We will only be running the 0930 Team WOD.
Back Squat 2-2-2-2-2 & 21-18-15-12-9: Back Squats and Pull-ups
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9: Back Squats and Pull-ups
21-18-15-12-9 reps, for time of:
Back Squat (135#/95#)
Pull-up
BTWB
Photo by @robcwilson
This Saturday 5/21 due to the West Regional there will be no Advanced RX Class. There will only be the regular 0930 class with the usual Team Workout with Coach Rob.
Becca Voigt qualifies for her 9th consecutive CrossFit Games: Nine Times