Strict Pull-ups: 3×10
Strict Pull-ups 3×10
Rest as needed between sets.
* 3 sets of 10 strict PU or scale to a number you can do for all three sets or complete 3 x 10 supine ring rows.
Category: Beyond the Whiteboard
EMOM for 8 mins: Squat Clean & Jackie
Jackie
For time:
Row 1000m
50 Thrusters (45#/35#)
30 Pull-ups
Photo by @robcwilson
Push Press 5-5-5-5 & AMRAP 11 mins: Double Unders, Toes-to-bars, Dumbbell Front Squats and Dumbbell Push Press
Push Press 5-5-5-5
Push Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 11 mins: Double Unders, Toes-to-bars, Dumbbell Front Squats and Dumbbell Push Press
Complete as many rounds as possible in 11 mins of:
30 Double Unders
7 Toes-to-bars
7 Dumbbell Front Squats (50#/35#)
7 Dumbbell Push Press (50#/35#)
Photos by @robcwilson
Josh Bridges has a YouTube Channel
“That’s right – the CrossFit (and actual) veteran is making weekly videos. If we gave you five guesses on the name of his channel, well, you’d probably only need one. Paying the Man is a look at Josh on an everyday basis, from his training to his life being a dad.
Bridges joins Rich Froning, Noah Ohlsen, Tia Toomey and Brooke Ence as athletes who are sharing more of their lives to the public through the video-sharing platform.”
Results
Results cont
Back Squat: 3 Rep Max & FT: Rope Climbs, Run, Back Squats
Back Squat: 3 Rep Max
Record your best Back Squat 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
FT: Rope Climbs, Run, Back Squats
For time:
2 Rope Climbs, 15 ft
Run 400m
21 Back Squats (135#/95#)
3 Rope Climbs, 15 ft
Run 400 m
15 Back Squats
4 Rope Climbs, 15 ft
Run, 400m
9 Back Squats
* Back squats taken from ground.
Photo by @robcwilson
Start signing up for the Open! Registration is live! The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey.
Rich Froning and Mayhem Freedom Talk Plans for the 2019 CrossFit Games Season
Results
Results cont
Bench Press: 10-8-6-4-2 & FGB Style: Row Calories, Box Jumps and Hand Release Push-ups
Bench Press: 10-8-6-4-2
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row Calories, Box Jumps and Hand Release Push-ups
5 rounds, 1 min per station, of:
Row Calories
Box Jump (24″/20″)
Hand Release Push-up
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
Alynn from the Teens class showing off her kipping HSPU!
2019 CrossFit Games Rulebook Released, Updates for All Athletes
CROSSFIT GAMES OPEN REGISTRATION IS NOW LIVE:
The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey.
We will program the Open WOD every Friday for all classes starting 2/22 for five weeks. Each Thursday the Open will announce the workout for that week. There will be RX, Scaled and Masters versions. If you plan to workout then you are doing the Open. Get signed up! Select our gym when you register so that we can validate scores.
Results
Results cont
Advanced RX: Snatch Balance: 2-2-1-1-1 & FT: Alternating Dumbbell Snatches, Lateral Burpees, Power Cleans
Advanced RX Class:
Snatch Balance: 2-2-1-1-1
Snatch Balance 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Alternating Dumbbell Snatches, Lateral Burpees, Power Cleans
For time:
21 Alternating Dumbbell Snatches (50#/35#)
21 Lateral Burpee Over Bars
21 Power Cleans (135#/95#)
18 Alternating Dumbbell Snatches
18 Lateral Burpee Over Bars
18 Power Cleans (155#/105#)
15 Alternating Dumbbell Snatches
15 Lateral Burpee Over Bars
15 Power Cleans (185#/135#)
Photo by @robcwilson
Team WOD: AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpees and Alternating Dumbbell Snatches
Team WOD: AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpees and Alternating Dumbbell Snatches
As a team of 2 complete as many rounds as possible in 20 mins of:
Team Run 200m
10 Power Cleans (135#/95#)
12 Lateral Burpee Over Bars
12 Alternating Single Arm Dumbbell Snatches (50#/35#)
* As a team of 2 run together, split reps with one working while one rests.
Photo by @robcwilson
Advanced RX: Snatch Balance: 2-2-1-1-1
Advanced RX: Snatch Balance: 2-2-1-1-1
Snatch Balance 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Clean & Jerk : 1-1-1-1 & 6 RFT: Runs, Clean & Jerks and AbMat Sit-ups
Clean & Jerk : 1-1-1-1
Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Runs, Clean & Jerks and AbMat Sit-ups
6 rounds for time of:
Run 200m
10 Clean & Jerks (95#/65#)
25 AbMat Sit-ups
Photo by @robcwilson
Nate
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union ~ www.crossfit.com
* Scale 2 BMU or 2 Strict Pull-ups for MU. For HSPU do Box Pike or Press.
Photo by @robcwilson