Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Full clean
Category: Beyond the Whiteboard
EMOM for 10 mins: Hang Squat Snatch & Chipper: Runs, Burpee Medley
Every 1 min for 10 mins: Hang Squat Snatch
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
Chipper: Burpee, Run, Lateral Burpee (Over Barbell), Run, Burpee Box Jump, Run, Burpee Pull-up, Run
For time:
21 Burpees
Run 200m
18 Lateral Burpee (Over Barbell)
Run 200m
15 Burpee Box Jumps (24″/20″)
Run 200m
12 Burpee Pull Ups
Run 200m
* Scale: BPU to Burpee Jumping Pull-up off box.
BTWB
The Evolution of the Regional Athlete
Photo by Rob W.
Don’t miss out on Regionals! The West “Super” Regionals (Northwest and Canada West Regions combined) will be at the Tacoma Dome from May 29-31. You can get tickets here.
21-15-9: Deadlifts and 800 m & 3 RFT: Strict Toes To Bars, Hollow Rocks and AbMat Sit-ups
Checkout:
3 RFT: Strict Toes To Bars, Hollow Rocks and AbMat Sit-ups
3 rounds for time of:
5 Strict Toes To Bars
10 Hollow Rocks
15 AbMat Sit-ups
Rest 1 min
* Scale strict T2B to strict L sit raise (legs out) or a strict K2W
BTWB
Photo by Rob W. (Deadlift photo)
Sorry for the late posts and results pics, I’ve been down for the count the past couple days. The past two posts are now updated.
With Regionals upon us, the individual and team events are now released. This year’s programming is well balanced across broad time and modal domains, with a return towards lighter weights and higher intensity for the Hero WOD’s; along with a great twist on one of last year’s best Games workouts (Sprint Clean Ladder) and two of the more interesting Regional workouts (HS walk and Snatch events). Can’t wait to watch the best move through these in some ridiculously fast times.
Individual Regional Events Announced
Team Regional Events Announced
CrossFit Games Update: May 7, 2015
CrossFit Games Update: May 6, 2015
Congrats to Amy B. and to Brett and TaylorSue for all hitting WOD #100 this week!
Power Clean 1-1-1-1-1 & AMRAP 20 mins: Power Cleans, Pull-ups, Push-ups and Air Squats
AMRAP 20 mins: Power Cleans, Pull-ups, Push-ups and Air Squats
“Cindy with Cleans”
Complete as many rounds as possible in 20 mins of:
3 Power Cleans (135#/95#)
5 Pull-ups
10 Push-ups
15 Air Squats
Push Jerk 2-2-2-2-2 & 2 RFT: Double Unders, Shoulder-to-Overheads and Toes To Bars
2 RFT: Double Unders, Shoulder-to-Overheads and Toes To Bars
2 rounds for time of:
100 Double Unders
50 Shoulder-to-Overheads (95#/65#)
25 Toes To Bars
* Scale 200 singles to 100 DU each round
Front Squat 5-5-5 & 5 RFT: 200m, Wall Balls and Box Jumps
5 RFT: 200m, Wall Balls and Box Jumps
5 rounds for time of:
Run 200m
15 Wall Balls (20#/14# to 10 ft./9 ft.)
15 Box Jumps (24″/20″)
BTWB
Some days it just feels like a Dance Party in here. Other days you just have to turn it down…
Photo by Rob W.
The first two individual Regional events have been announced and they are both Hero WOD’s! This is a first time for any Games event to have a Hero WOD as far as I can remember. They have programmed benchmark “Girls” workouts before but not a WOD dedicated to the memory of a Hero who died in the line of duty (I’m not counting “Amanda” even though that one is in memory of a CrossFitter).
Advanced RX: EMOM for 10 mins: Hang Snatch + Snatch (Squat) & Chipper: Burpees, Hang Squat Snatches, Bar Muscle Ups
Advanced RX Class:
Every 1 min for 10 mins: Hang Snatch + Snatch (Squat)
1 Hang Snatch + Snatch (Squat), pick load
Every 1 min for 10 mins.
Chipper: Burpees, Hang Squat Snatches, Bar Muscle Ups
For time:
20 Burpees
20 Hang Squat Snatches (135#/95#)
20 Bar Muscle Ups
20 Hang Squat Snatches
20 Burpees
* Sub BMU to Ring MU or Scale to 40 Ring Dips
BTWB
Pic: Adam playing hooky from the Advanced Class today.
No one really wanted to do this WOD on Saturday except me. If you’re wondering why I wanted to click here.
WOD Demo (with insanely fast times): Becca Voigt, Emily Bridgers, and Stacie Tovar Do WOD 150409
Team WOD: Rows, Burpee Pull-ups, Ball Slams
Team WOD: Rows, Burpee Pull-ups, Ball Slams
Teams of 2 or 3 For Time:
3000m row (Share the same rower)
Then –
100 Burpee Pull-ups
100 Ball Slams (30#/20#)
* Teams of 2 or 3
* split row and reps, one person works at a time
Checkout (optional):
For Time:
200m Run
21 Hollow Rocks
21 AbMat Sit-ups
100m Run
15 Hollow Rocks
15 AbMat Sit-ups
50m Run
9 Hollow Rocks
9 AbMat Sit-ups
Inside the Leaderboard: May 1, 2015
Team WOD: Rows, Burpee Pull-ups, Ball Slams & Chipper: 200 m, Hollow Rocks, AbMat Sit-ups, 6 and more
Team WOD: Rows, Burpee Pull-ups, Ball Slams
Teams of 3 people, one person at a time. For total time.
3000m row (everyone shares the same rower)
Then –
100 burpee pull ups (same pull up bar per team)
100 ball slams (Advanced: 30lbs, Intermediate*: 20lbs, Novice: 20lb medball power clean and jerk)
*Women’s Rx
Super advanced: 2 people per team, same amount of work.
Teams of 2 or 3
Chipper: 200 m, Hollow Rocks, AbMat Sit-ups, 6 and more
For time:
Run, 200 m
21 Hollow Rocks
21 AbMat Sit-ups
Run, 100 m
15 Hollow Rocks
15 AbMat Sit-ups
Run, 50 m
9 Hollow Rocks
9 AbMat Sit-ups
Every 1 min for 10 mins: Hang Snatch + Snatch (Squat)
Every 1 min for 10 mins: Hang Snatch + Snatch (Squat)
1 Hang Snatch + Snatch (Squat), pick load
Every 1 min for 10 mins.