Category: Advanced RX

Advanced RX: Bench Press 10-8-6-4 & 4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs

Advanced RX Class:

Bench Press 10-8-6-4

Bench Press 10-8-6-4

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

BTWB

4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs

4 rounds for time of:
Run 400m
12 Back Squats (155/105#)
12 Bench Press (135/95#)
2 Legless Rope Climbs

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Wodapalooza, Cape Town Partnership Signals Industry Shift on Qualifiers
Results

Advanced RX: Bulger

Advanced RX Class:

Bulger

10 rounds for time of:
Run 150m
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Handstand Push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. ~ www.crossfit.com

BTWB

Photo by @robcwilson

Results

Adv RX: Squat Clean Thruster 1-1-1-1-1 & FT: Squat Clean Thrusters, Toes-to-bars and Double Unders

Advanced RX Class:

Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

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

BTWB

FT: Squat Clean Thrusters, Toes-to-bars and Double Unders

For time:
10 Squat Clean Thrusters (135#/95#)
10 Toes-to-bars
30 Double Unders
8 Squat Clean Thrusters
8 Toes-to-bars
30 Double Unders
6 Squat Clean Thrusters
6 Toes-to-bars
30 Double Unders
4 Squat Clean Thrusters
4 Toes-to-bars
30 Double Unders
2 Squat Clean Thrusters
2 Toes-to-bars
30 Double Unders

BTWB
Photo by @robcwilson
Results

Advanced RX: EMOM for 10 mins: Squat Snatch & AMReps 3 Min Repeats: Run, Muscle-ups and Squat Snatches

Advanced RX Class:

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

BTWB

AMReps 3 Min Repeats: Run, Muscle-ups and Squat Snatches

In 3 min windows:
Run 400m
4 Muscle-ups
Max reps in time remaining, Squat Snatch (135#/95#)

*Rest 3 mins between rounds. Repeat 3 minute AMRep/ 3 minute Rest windows until 30 Squat Snatches have been achieved.

BTWB
Photo by @robcwilson

Results

Adv RX: Every 3 mins for 15 mins: Bench Press and Handstand Walk & 10 RFT: Rows and Bench Press

Adv RX Class:

Every 3 mins for 15 mins: Bench Press and Handstand Walk

Every 3 mins for 15 mins do:
3 Bench Press, pick load
Handstand Walk, 25 ft

BTWB

10 RFT: Rows and Bench Press

10 rounds for time of:
Row 300m
6 Bench Press (205#/125#)

BTWB

Advanced RX: EMOM for 8 mins: Power Clean & Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-bars & Pt. 2: 5 RFT: Double Unders and Runs

Advanced RX Class:

EMOM for 8 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 8 mins.

BTWB

Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
5 Power Cleans (205#/135#)
10 Toes-to-bars
* Rest 3 min. then complete Pt. 2

BTWB

Pt. 2: 5 RFT: Double Unders and Runs

5 rounds for time of:
35 Double Unders
Run 200m

BTWB
Photo by @robcwilson
The Power Clean

Results

SNORIDGE CROSSFIT