Every 1 min for 10 mins: Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads
Every 1 min for 10 mins do:
1 Clean Pull, pick load
1 Hang Power Clean, pick load
1 Shoulder-to-Overhead, pick load
Author: snoridgecf
Team WOD: Beast Mode 24
Team WOD: Beast Mode 24
Team version of CrossFit.com chipper: “Beast 12”
As a Team of 2 Complete For Time:
50 Walking Lunges
40 Pull-ups
100 Box Jump (20″)
40 Double Unders
50 Ring Dips
40 Knees To Elbows
60 Kettlebell Swings (70#/53#)
60 AbMat Sit-ups
40 Hang Squat Cleans (75#/55#)
50 Good Mornings (45#/33#)
60 Wall Balls (20#/14#)
6 Rope Climbs (15 ft.)
Post total time.
* Split up work with partner, one works while one rests
* 20″ box jumps for both men and women
* Deload bar from Hang Clean to Good Morning
* Sub: 2 Supine Climbs to 1 Rope Climb
BTWB
Sign up for the Open. RX or Scaled!
Dave Castro on the Individual Competition
“Nick’s Zone: Chipotle Bison Chili With Butternut Squash” – CrossFit Journal [video] and [recipe]
Advanced RX Class: EMOM Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads & Beast 12
Advanced RX Class:
Every 1 min for 10 mins: Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads
Every 1 min for 10 mins do:
1 Clean Pull, pick load
1 Hang Power Clean, pick load
1 Shoulder-to-Overhead, pick load
Beast 12
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Good Mornings (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)
BTWB
This classic CrossFit.com chipper workout is nicknamed “Beast 12”. I doubled the reps for our team workout and called it “Beast Mode 24”. Fitting for our pre-SuperBowl WOD. Both are deceptively gross. Go Hawks!
Olympic medalists, NFL starters, who is next to find CrossFit and cross over into Grid League competition?
AMRAP 20 mins: 400m, Push Press and Box Jumps & AMReps 2 mins: Hollow Rocks
AMRAP 20 mins: 400 m, Push Press and Box Jumps
Complete as many rounds as possible in 20 mins of:
Run 400m
15 Push Press (95#/65#)
15 Box Jumps (24″/20″)
Checkout:
AMReps 2 mins: Hollow Rocks
As many reps as possible in 2 mins of:
Hollow Rock
Squat Clean 3-3-3-1-1-1 & AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)
AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)
Complete as many rounds as possible in 15 mins of:
Run 200m
3 Squat Cleans (225#/155#)
12 Push Up (Rings)
BTWB
The workout demo below amazes me. The loads these two CF’ers are moving are pretty mind-blowing for a complex that is a shoulder/hip drive/leg combo that requires solid technique, speed and power. 3-4 years ago a male athlete who hit 205-225# in their final set (7th) would be considered top range/CF Games level. These guys do it in their 4th set. This sport keeps breaking barriers.
Scott Panchik and Noah Ohlsen on Wednesday’s Workout – [video]
Rich Froning tries his Reebok CrossFit Compete 6:14 shoe – [video]
Every 1 min for 6 mins: Squat Snatch & FT: Overhead Squats and Muscle Ups
Every 1 min for 6 mins: Squat Snatch
2 Squat Snatches
Every 1 min for 6 mins.
Not touch and go. Scale to power or hang power/squat for OnRamp grads.
FT: Overhead Squats and Muscle Ups
For time:
30 Overhead Squats (95#/65#)
7 Muscle Ups
20 Overhead Squats
5 Muscle Ups
BTWB
Working on those jump rope skills? Here’s a good article on how to develop the skills for the dreaded double-under.
Double, Double Toil and Trouble
Register for the Open!
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 3-3-3-3-3 & FT: Double Unders and Handstand Push Ups
FT: Double Unders and Handstand Push Ups
For time:
50 Double Unders
10 Handstand Push Ups
40 Double Unders
8 Handstand Push Ups
30 Double Unders
6 Handstand Push Ups
20 Double Unders
4 Handstand Push Ups
10 Double Unders
2 Handstand Push Ups
BTWB
Watch CrossFit instructional videos, workout videos and archives on the new Exercises and Demos page.
Thruster 2-2-2 & Chipper: Thrusters, 200 m, Thrusters and 3 more
Thruster 2-2-2
Thruster 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share a rack.
Chipper: Thrusters, 200 m, Thrusters and 3 more
For time:
15 Thrusters, 135 lbs
Run, 200 m
20 Thrusters, 95 lbs
Run, 400 m
30 Thrusters, 65 lbs
Run, 800 m
Post total time.
Thruster 2-2-2 & Chipper: Thrusters, 200 m, Thrusters and 3 more & Pull-ups : Max Set
Chipper: Thrusters, 200 m, Thrusters and 3 more
For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m
Post total time.