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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

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

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