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Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Box Jumps, Wall Balls, Rope Climbs and RunComplete as many rounds as possible in 15 mins of:
10 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
1 Rope Climb (15 ft)
Run 200m
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 rounds for time of:
6 Hang Power Snatches (95#/65#) 6 Overhead Squats (95#/65#)
6 Snatch Balances (95#/65#)
* If you can not snatch balance into a full ROM OHS, back rack the bar and perform 6 back squat + push press (back rack thrusters).
Photo by @robcwilson
Congrats to Eva for finishing the 2017 CrossFit Games Age Group Online Qualifier in 141st place worldwide! (over 2000 girls in the 16-17 year division started the Open)
Getting to the Online Qualifier required putting in work that was far more than just the single workout of the day. For the past year Eva attacked multiple WOD’s a day, while targeting her weaknesses and shoring up her strengths. Along the way her confidence, health and fitness grew by leaps and bounds. This training cycle that started after last year’s Open showed the dedication, discipline, and endurance needed for a CrossFit athlete to get to the next level. We are proud to see Eva reach her goal of getting to the qualifier!
Teens and Masters Athletes Qualify for the CrossFit Games
Alt EMOM 10 mins: Deadlifts and Muscle-upsEvery 1 min for 10 mins, alternating between:
2 Deadlifts, pick load
2 Muscle-ups
5 rounds for time of:
15 Deadlifts (185#/135#)
15 Toes To Bars
Photo by @robcwilson
This is a cool video with a great message. It won the CrossFit video contest recently.
Split Jerk 3-2-2-1-1-1Split Jerk 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Shoulder-to-Overhead (135#/95#)
Chest-to-bar Pull-up
Photo by @robcwilson
Today’s WOD was one of the four 2017 CF Games Online qualifier workouts for the Teens/Masters divisions that wrapped yesterday. Final score validation is tomorrow and the standings will lock. Great job and congrats to Eva for all the hard work making it to the qualifier round out of the Open and getting these done this past weekend!
CrossFit WOD 170423 With James Hobart
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Back Squat 7-7-7Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
30 Back Squats (135#/95#)
50 Burpees
Row 1000m
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Kettlebell Clean & Jerks (Pair 53#/35#)
3 Muscle-ups
Photo by @robcwilson
Today’s WOD is a main site workout that features double kettlebell clean and jerks. Watch Sara S. complete this workout in under 5 minutes:
Sara Sigmundsdottir Does 170316
Team WOD: Runs, Power Clean & Jerks, Box JumpsAs a Team of 2 complete for time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps
* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box
Post total time.
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 3-3-3-3Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and Go. Use as a warm-up. Don’t drop last rep. Use mats.
Complete as many rounds as possible in 20 mins of:
6 Deadlifts (225#/155#)
7 Burpee Pull-ups
10 Kettlebell Swings (70#/53#)
Run 200m
Post total rounds.
U.S. Marine Corps SGT John Rankel, 23, of Indiana, based out of Camp Pendleton, CA, was killed 6/7/2010, while supporting combat operations in Afghanistan.