snoridgecf

Advanced RX: EMOM for 10 mins: Power Cleans, Front Squats and Push Jerks & AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls & Tailpipe

Advanced RX Class:

Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks

Every 1 min for 10 mins do:
2 Power Cleans (155#/105#)
2 Front Squats (155#/105#)
2 Push Jerks (155#/105#)

AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Bar Muscle-ups
10 Overhead Squats (135#/95#)
5 Handstand Push-ups
10 Unbroken Wall Balls(20#/14#)

BTWB

Checkout:

Team Tailpipe

3 rounds of:
Person 1 rows 250 meters while Person 2 holds 2 kettlebells in rack position (53#/35#). When Person 1 is done rowing, they switch places.

Post total time.

BTWB

Results

Team Death By Hang Squat Clean & Team Tailpipe

Team WOD:

Pt. 1: Team “Death By” Hang Squat Clean

Death By Hang Squat Clean

With a continously running clock perform:
2 Hang Squat Cleans (135#/95#) in the first 1 min
4 Hang Squat Cleans in the second 1 min
6 Hang Squat Cleans in the third 1 min
…
Continuing this for as long as you are able.
In Teams of 2:
During the first 1:00, your team must complete 2 Hang Cleans, 4 in the second minute, etc. continuing each minute until you cannot complete the total number of reps for the round.
* One bar per team
** Break up your reps however you please, just as long as your team completes the total amount of reps in a given minute.

BTWB * Rest 5 minutes after “Death By” Hang Clean

Pt. 2: Team “Tailpipe”

3 rounds of:
Person 1 rows 250 meters while Person 2 holds 2 kettlebells in rack position (53#/35#). When Person 1 is done rowing, they switch places.

Post total time.

BTWB

Pics by @robcwilson

Labor Schedule on Monday will be normal class times!

Results

Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks

Every 1 min for 10 mins do:
2 Power Cleans, 155/105 lbs
2 Front Squats, 155/105 lbs
2 Push Jerks, 155/105 lbs

BTWB

Team "Death By" Hang Squat Clean

Death By Hang Squat Clean

With a continously running clock perform:
2 Hang Squat Cleans, 135/95 lbs in the first 1 min
4 Hang Squat Cleans, 135/95 lbs in the second 1 min
6 Hang Squat Cleans, 135/95 lbs in the third 1 min
…
Continuing this for as long as you are able.
In Teams of 2:
During the first 1:00, your team must complete 2 Hang Cleans, 4 in the second minute, etc. continuing each minute until you cannot complete the total number of reps for the round.
* One bar per team
** Break up your reps however you please, just as long as your team completes the total amount of reps in a given minute.

BTWB

Lifting: Shoulder Press and Push Press & 5 RFT: Runs, Kettlebell Swings and Ring Dips

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 5 x 3 Strict Press, then build from last Strict Press and do 5 x 1 of Push Press.

BTWB

5 RFT: Runs, Kettlebell Swings and Ring Dips

5 rounds for time of:
Run 200m
15 Kettlebell Swings (70#/53#)
9 Ring Dips

BTWB

Pic by @robcwilson

It’s Time to Team Up

Results

Results cont

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 5 x 3 Strict Press, then build from last Strict Press and do 5 x 1 of Push Press. Move quickly on Press.

BTWB

Back Squat 2-2-2-2-2 & Christine

Back Squat 2-2-2-2-2

Rest as needed between sets.

BTWB

“Christine”

3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (24″/20″)

BTWB

Pics by @robcwilson

“Macho Man” CrossFit Workout with Matt Fraser, Katrin Davidsdottir, Brooke Ence, Michelle Letendre and EZ Muhammad at CF New England

This “Death by” WOD looks unbelievably brutal.

Results

Results cont

Back Squat 2-2-2-2-2 & Christine & Every 2 mins for 10 mins: Hang Squat Cleans and Rope Climb (Legless)s

Back Squat 2-2-2-2-2

Work up to 85-90% of 1 RM
Rest as needed between sets.

BTWB

Christine

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
Box Jumps are 20" for all to RX. Men can use 24" to RX+.
Use your bodyweight (BW) for DL to RX. **Coaches: Write "RX" next to name/time if RX, otherwise leave blank next to time for scaled. (don’t write load)**

BTWB

Every 2 mins for 10 mins: Hang Squat Cleans and Rope Climb (Legless)s

Every 2 mins for 10 mins do:
3 Hang Squat Cleans, 155/105 lbs
2 Rope Climb (Legless)s

BTWB

Hang Squat Snatch 1-1-1-1-1 & CrossFit Games Open 13.1

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.

BTWB

CrossFit Games Open 13.1

As many reps in 17 mins as you can of:
40 Burpees
30 Snatches (75#/45#)
30 Burpees
30 Snatches (135#/75#)
20 Burpees
30 Snatches (165#/100#)
10 Burpees
Snatch (210#/120#)

Put your tiebreak times in the notes.
* This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. Clean and Jerk is not permitted.
Score is total reps completed.

BTWB
The Team Series is almost here! Most teams are registered. If you missed the deadline but are part of a team that hasn’t paid your registration and would rather put it into a gym fund towards new equipment let us know.
Team Series Update: September 2, 2015
Results
Results cont

Hang Squat Snatch 1-1-1-1-1

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

BTWB