Community. Coaching. Caring.
As a Team of 2 complete 3 rounds for time of:
50 Push Press (115#/75#)
50 Burpees
50 Kettlebell Swings (53#/35#)
* Alternate work and break up reps as a team. One works while one rests.
** One bar, One KB per team
Post total time.
Squat Clean 3-3-3-1-1-1Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
9 Pull-ups
9 Squat Cleans (135#/95#)
9 Kettlebell Swings (70#/53#)
9 Toes To Bars
9 Push Press (135#/95#)
9 Burpees
Post total rounds.
“Christina Taylor Green was born on September 11, 2001. She died in another public display of violence on January 8, 2011. She was shot in Tucson, along with 19 other people, including Arizona Congresswoman Gabrielle Giffords. Five victims died at the scene. Of the six fatalities, only Christina died at the hospital. Her uncle Greg Segalini said she took a bullet in the chest. The 9-year-old girl had accompanied a neighbor to the “town hall” event in a supermarket parking lot because she wanted to meet Gabrielle Giffords. Christina was newly elected to the student council at Mesa Verde Elementary School.
This WOD will be done in memory of Christina. The 6 movements in the workout represent how many people died as a result of the shooting, 9 reps for each movement represent Christina’s age.” ~ CrossFit Maximus
Congrats to Dylan who passed the Advanced RX test on Saturday!
Back Squat 3-3-3-3-3Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
With a continously running clock perform:
2 Wall Balls, 20/14 lbs in the first 1 min
4 Wall Balls, 20/14 lbs in the second 1 min
6 Wall Balls, 20/14 lbs in the third 1 min
…
Continuing this for as long as you are able.
Pic by @robcwilson
Dylan did not let the Wall Balls kill him today.
“Nick’s Zone: Chorizo Plantain Breakfast Pie” – CrossFit Journal [video] and [recipe]
How a barbell is made. Pretty amazing to think of the transformation into a barbell that we use everyday to lift weights.
1 Power Clean & Jerk, pick load
Every 1 min for 10 mins.
AMRAP 10 mins: Box Jumps, Power Cleans and Push-upsComplete as many rounds as possible in 10 mins of:
15 Box Jumps (24″/20″)
12 Power Cleans (135#/95#)
9 Push-ups
Goodbye Emma (for now)! This is Emma’s “College Bound” WOD. Keep CrossFitting in school and we all hope to see you back during break.
Alt EMOM 10 mins: Muscle-ups and Toes-to-barsEvery 1 min for 10 mins, alternating between: 3 Muscle-ups 7 Toes-to-bars
* Odd Minutes: MU / Even Minutes: T2B. Scale # of reps or sub 3 Ring Dips for MU.
Each for time: Row: 4x 500m
Rest 2 mins between efforts.
Pic by @robcwilson
Way too many cherry pickers today! No barbells = no one wants to row.
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Bionic”5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)
ATTENTION:
Tomorrow (Wednesday) during the AM classes (0830 and 0930) we will be having the carpets cleaned in the lobby and kids area (Squatch Cave).
CrossFit Games winner Ben Smith lifting for the first time 2 weeks after the Games and he does a 5×5 Front Squat. From the ground including a full clean. Up to 340 lbs. That’s pretty fit.
Ben Smith, 275-295-315-330-340 lb. – [video]
3 RFT: Run, Pull-ups, and Handstand Push-ups3 rounds for time of:
Run 400m
25 Pull-ups
15 Handstand Push-ups
ATTENTION:
On Wednesday during the AM classes (0830 and 0930) we will be having the carpets cleaned in the lobby and kids area (Squatch Cave).
Close Grip Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat (close grip) 1-1-1-1-1, using heaviest weight per set
Team WOD: Runs, Overhead Squats, Rope ClimbsIn teams of 2 complete:
AMRAP#1 in 10 Minutes:
200m Run
Max Rep Overhead Squat (95#/65#)
* Rest 2 Minutes
AMRAP #2 10 Minutes:
200m Run
Max Rep Rope Climbs (15′)
* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.
** Sub 2 Supine Rope Climbs to each Rope Climb.
*** If class size is large start 1/2 teams on AMRAP #1 and other teams on AMRAP #2
Pic by @robcwilson
Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.
Get your team together! You will need 2 male and 2 female teammates. For the team series you can choose scaled or RX for each workout either week (no requirement to RX all workouts both weeks to compete). There will be a series of workouts released for both weeks in which you will have 6 days to complete them and submit your scores.
Spencer had an idea for any teams that hadn’t yet registered to divert their team fee instead into a pool used to purchase gym equipment. If you are interested in that option let us know!
Close Grip Snatch 1-1-1-1-1, using heaviest weight per set
Close Grip Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Perform as a complex
FT: Overhead Squats and Bar Muscle UpsFor time:
10 Overhead Squats (135#/95#)
2 Bar Muscle Ups
9 Overhead Squats
2 Bar Muscle Ups
8 Overhead Squats
2 Bar Muscle Ups
7 Overhead Squats
2 Bar Muscle Ups
6 Overhead Squats
2 Bar Muscle Ups
5 Overhead Squats
2 Bar Muscle Ups
4 Overhead Squats
2 Bar Muscle Ups
3 Overhead Squats
2 Bar Muscle Ups
2 Overhead Squats
2 Bar Muscle Ups
1 Overhead Squat
2 Bar Muscle Ups
Photo by @robcwilson
