Back Squat 8-8-8
Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
10 RFT: Clean & Jerks, Lateral Burpee Over Bars and Pull-ups & Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups
10 RFT: Clean & Jerks, Lateral Burpee Over Bars and Pull-ups
10 rounds for time of:
3 Clean & Jerks (115#/75#)
5 Lateral Burpee Over Bars
7 Pull-ups
Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups
As a Team of 2 complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115#/75#)
12 Pull-ups
Photo by @robcwilson @snoridgecrossfit
E2MOM for 10 mins: Bent Over Barbell Rows and Free Standing Handstand Holds & AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps
E2MOM for 10 mins: Bent Over Barbell Rows and Free Standing Handstand Holds
Every 2 mins for 10 mins do:
5 Bent Over Barbell Rows, pick load
Free Standing Handstand Hold, 20 secs
* Scale FS HS Hold to Wall or box pike hold. Accumulate 20 total sec after completing 5 BB Bent Over Rows.
AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps
Complete as many rounds as possible in 15 mins of:
10 Wall Balls (20#/14#)
10 Toes To Bars
10 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Power Clean 3-3-3 & Georgia
Power Clean 3-3-3
Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Georgia
5 rounds for time of:
10 Power Cleans (135#/95#)
15 Push-ups
* PC are Touch and Go weight. Not singles or doubles.
Photo by @robcwilson @snoridgecrossfit
Front Squat 1RM & E2MOM for 20 mins: Rows and Thrusters
Front Squat 1RM
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
E2MOM for 20 mins: Rows and Thrusters
Every 2 mins for 20 mins do:
Row 150m/125m
7 Thrusters (75#/55#)
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 3-3-3 & FT: Rows; 5x Bar Muscle-ups and Push Jerks
Shoulder Press 3-3-3
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows; 5x Bar Muscle-ups and Push Jerks
For time:
Row 1000m
— then —
5 rounds of:
5 Bar Muscle-ups
7 Push Jerks (135#/95#)
* Scaled version of Games 2007 Reload WOD. Scale 5 BMU to 10 C2B Pull-ups
Photo by @robcwilson @snoridgecrossfit
Deadlift 5-5-5 & Sham
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use as a warm-up not a true 5RM.
Sham
7 rounds for time of:
11 Deadlifts (1x bodyweight)
Run 100m
Air Force SSG David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force Special Investigations, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
The CrossFit Game’s Return To Live TV, Bring In Additional 380,000 Viewers
AMRAP 15 mins: Double Unders, Kettlebell Swings, Box Jumps and Burpees & Team AMRAP: Double Unders, Box Jumps, Kettlebell Swings, Burpees
AMRAP 15 mins: Double Unders, Kettlebell Swings, Box Jumps and Burpees
Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
5 Burpees
Team AMRAP: Double Unders, Box Jumps, Kettlebell Swings, Burpees
As many rounds as possible in 20 mins of:
40 Double Unders
30 Box Jumps (24″/20″)
20 Kettlebell Swings (53#/35#)
10 Burpees
Post total rounds.
* Team of 2 alternate work/rest with your partner
Photo by @robcwilson @snoridgecrossfit
Really cool video from the CEO of CrossFit:
AMRAP 15 mins: Double Unders, Kettlebell Swings, Box Jumps and Burpees
AMRAP 15 mins: Double Unders, Kettlebell Swings, Box Jumps and Burpees
Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Kettlebell Swings, 53/35 lbs
10 Box Jumps, 24/20 in
5 Burpees
E2MOM for 16 mins: Power Snatches and Overhead Squats & 4 RFT: Rows and Overhead Squats
E2MOM for 16 mins: Power Snatches and Overhead Squats
Every 2 mins for 16 mins do:
1 Power Snatch
2 Overhead Squats
4 RFT: Rows and Overhead Squats
4 rounds for time of:
Row 300m
15 Overhead Squats (75#/55#)
Rest 1 min
Photo by @robcwilson @snoridgecrossfit