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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)

BTWB

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!

Results

Results cont

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

BTWB

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:

West Regional Preview

West Regional: Cole Sager

Regional Seedings: Atlantic and West

Results

Results cont

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.

BTWB

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

Results

Results cont

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

BTWB

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.

Results

Results cont

Back Squat 2-2-2-2-2 & 21-18-15-12-9: Back Squats and Pull-ups

Back Squat 2-2-2-2-2

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

BTWB

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

Results

Results cont

BTWB

Team WOD: Rows, Burpees, Thrusters, Partner Hold & Checkout: AMRAP 7 mins: Push-ups and Runs

Team WOD: Rows, Burpees, Thrusters, Partner Hold

For time:
Row 1000m
Maintain Front Rack Hold (185#/125#)
50 Bumper Plate Burpees
Maintain Barbell Hold (Overhead) (135#/95#)
50 Thrusters (95#/65#)
Maintain Ring Support Hold

Team of 2. One bar. One works while one holds. Must stop when partner can no longer continue with hold. Change load as you go.

BTWB

Checkout: AMRAP 7 mins: Push-ups and Runs

Complete as many rounds as possible in 7 mins of:
15 Push-ups
Run 100m
Optional

BTWB

Photo by @robcwilson

How to Watch the 2016 Regionals

Tommy’s Regional Watch List

Results

Advanced RX: Test 4 & 2RFT: Front Squats and Burpee Muscle-ups

Advanced RX Class:

“Test 4”

Find 1RM Deadlift within 10 minutes
Then immediately proceed to max rep HSPU

*Score is deadlift weight multiplied by HSPU reps.

BTWB

2RFT: Front Squats and Burpee Muscle-ups

2 rounds for time of:
10 Front Squats (205#/145#)
10 Burpee Muscle Ups

BTWB

Photo by @robcwilson

What is “Test 4“? Read the link from the CrossFit Journal for the original 5 CrossFit tests back from 2003 that were designed to test the Ten General Physical Skills we train (strength, stamina, power, speed, cardiovascular endurance, agility, flexibility, accuracy, coordination, and balance).

Results

EMOM for 7 mins: Squat Snatch & Chipper: Squat Snatches, Toes-to-bars, Wall Balls and Run

EMOM for 7 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 7 mins.

BTWB

Chipper: Squat Snatches, Toes-to-bars, Wall Balls and Run

For time:
10 Squat Snatches, pick load
35 Toes-to-bars
60 Wall Balls (20#/14#)
Run 400m

BTWB

Photo by @robcwilson

Results

Results cont

Shoulder Press 5-5-5 & 10-8-6-4-2: Hang Power Cleans and Push Jerks

Shoulder Press 5-5-5

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

BTWB

10-8-6-4-2: Hang Power Cleans and Push Jerks

10-8-6-4-2 reps, for time of:
Hang Power Clean (155#/105#)
Push Jerk (155#/105#)

BTWB

Photo by @robcwilson

We are very excited to welcome Coach Kelby to the team! He will be coaching the 5pm and 6pm classes on Wednesdays and Thursdays for us. After pestering him to get his L1 awhile back and then put it to use as an intern for us he is ready to coach people’s faces off!

Road to the Games 16.05

Regionals have begun! Stream it live on YouTube or on games.crossfit.com

Schedule below:

How to Watch the 2016 Regionals

Results

Results cont