Community. Coaching. Caring. Since 2009.
Clean & Jerk (Touch & Go) : 3-3-3-3Clean & Jerk (Touch & Go) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
5 Burpees
3 Clean & Jerks (155#/105#)
Run 100m
Thruster 2-2-2-2Thruster 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Thruster (95#/65#)
Pull-up
*10 Minute Time Cap. Scale accordingly.
Photo by @robcwilson
Our benchmark girl WOD for the week is done! First time for many to tackle “Fran”.
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, Toes to Bars, Handstand Push-upsFor time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups
Photo by @robcwilson
Tomorrow we will program our benchmark “Girl” of the week.
CF Games:
Make sure to tune in! It will be a battle this year for all the divisions.
Team WOD: Rows, Deadlifts, Burpees, Lateral Burpee Over Bar, Burpee Over RowerAs a Team of 2 Complete For Time:
1200m Row
48 Deadlifts (225#/155#)
48 Burpees
42 Deadlifts
42 Lateral Burpee (Over Barbell)
36 Deadlifts
36 Burpee Over Rowers
1200m Row
* Alternate work with your partner, split reps and distance as a team
Post total time.
AMRAP 12 mins: Hang Power Cleans, Front Squats and Ring DipsComplete as many rounds as possible in 12 mins of:
9 Hang Power Cleans (115#/75#)
7 Front Squats (115#/75#)
5 Ring Dips
Complete as many rounds as possible in 14 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft
Complete Pt. 1 rest 3 minutes then immediately being Pt. 2. Scale to Supine RC and Box Pike
Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope ClimbsComplete as many rounds as possible in 14 mins of:
8 Handstand Push-ups
8 Box Jumps (30″/24″)
1 Rope Climb (15 ft.)
Complete Pt. 1 rest 3 minutes then immediately being Pt. 2.
1-rep-max clean and jerk
6 minute time cap
For time:
100 AbMat Sit-ups
Photo by @robcwilson
Congrats to Eva for placing 3rd (out of 8) this past weekend in her first CrossFit competition! She competed in the ETown Teen Throwdown at Eatonville CrossFit in the Varsity division. Way to get on that podium!
Also “false grip fist bumps” to Eva and to Robbie who both got their 1st Muscle-ups tonight (and several after)! Both have been working the strict pull-ups, ring pull-ups, strict dips and progressions for some time now and it paid off.
Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Scale to 1 Hang Squat Snatch + 1 Overhead Squat
3 RFT: Overhead Squats, Push-ups and Double Unders3 rounds for time of:
10 Overhead Squats (135#/95#)
20 Push-up (hand release)
50 Double Unders
