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Next Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class next Saturday. Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).

Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.

Results

Team 9/11 WOD & 21-15-9: Toes-to-bars and AbMat Sit-ups

Team 9/11 WOD

As a Team of 2 Complete for Time:

Row, 2001 m
— then —
9 rounds of:
11 Box Jump Overs (24″/20″)
11 Thrusters (95#/65#)
11 Kettlebell Swings (53#/35#)

* Alternate work as you go with your partner. One rower, box, bar, KB per team

BTWB

21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up

BTWB

Congrats to Jules for placing 1st place in the Teens division at the Elysian Games on Sunday!

Events:

Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.

Results

Back Squat 5-5-3-3-1-1-1 & 3 RFT: 400 m, Hang Power Snatches and Back Squats

Back Squat 5-5-3-3-1-1-1

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

BTWB

3 RFT: 400 m, Hang Power Snatches and Back Squats

3 rounds for time of:
Run, 400 m
10 Hang Power Snatches, 135/95 lbs
20 Back Squats, 135/95 lbs

BTWB

Back Squat 5-5-3-3-1-1-1

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

BTWB

Power Clean 1-1-1-1-1 & 10 RFT: Muscle-ups, Power Cleans and Burpees

Power Clean 1-1-1-1-1

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

BTWB

10 RFT: Muscle-ups, Power Cleans and Burpees

10 rounds for time of:
3 Muscle-ups
5 Power Cleans (185#/115#)
7 Burpees

BTWB

Never Forget.

Tomorrow’s Team WOD will be a 9/11 Team workout.

Flag pic by @robcwilson

Results

Results cont

Power Clean 1-1-1-1-1

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

BTWB

Lifting: Push Jerks and Split Jerks & 3 RFT: Row, Wall Balls and Run

Lifting: Push Jerks and Split Jerks

Push Jerk 2-2-2-2, using heaviest weight per set
Split Jerk 1-1-1-1, using heaviest weight per set
From the rack, 2 PJ + 1 SJ. Scale to 3 PJ.

BTWB

3 RFT: Row, Wall Balls and Run

3 rounds for time of:
Row 500m
21 Wall Balls (20#/14#)
Run 400m

BTWB

Rob makes another main site photo today with the Kill Cliff Teens team (Jules, Reid, Hayden from SRCF and Alli from The Iron Bar).

Photo by @robcwilson

Results

Results cont

Lifting: Snatch Balances and Overhead Squats & 3 RFT: Runs, Pull-ups, Air Squats and Pull-ups

Lifting: Snatch Balances and Overhead Squats

Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Scale to 2 OHS each set

BTWB

3 RFT: Runs, Pull-ups, Air Squats and Pull-ups

3 rounds for time of:
Run 400m
15 Pull-ups
50 Air Squats
15 Pull-ups

BTWB

Team Series pic by @robcwilson

Results

Results cont

Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups & FT: Double Under "Diane"

Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups

Every 1 min for 10 mins, alternating between:
12 Toes-to-bars
12 Ring Push Ups

BTWB

FT: Double Under “Diane”

For time:
50 Double Unders
21 Deadlifts (225#/155#)
21 Handstand Push-ups
50 Double Unders
15 Deadlifts
15 Handstand Push-ups
50 Double Unders
9 Deadlifts
9 Handstand Push-ups

BTWB

Pic by @robcwilson

2015 CrossFit Team Series: Week 1

CrossFit Team Series Events Announced

BTWB’s 20 Most Popular Movements

Results

Results cont