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
Category: Beyond the Whiteboard
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.
EMOM for 5 mins: Strict Pull-ups & Clean 1-1-1 & Death By Squat Clean
Every 1 min for 5 mins: Strict Pull-ups
5 Strict Pull-ups
Every 1 min for 5 mins.
If you can’t do 5 in a minute choose a number to maintain across.
Squat Clean 1-1-1
Squat Clean 1-1-1
After Pull-ups. Take 10 minutes, work up to three heavy singles prior to “Death By”.
“Death By” – Squat Clean : 1 rep + 1 rep / 1 min
Death By Squat Clean
With a continuously running clock perform:
1 Squat Clean (135#/95#) in the first 1 min,
2 Squat Cleans in the second 1 min
3 Squat Cleans in the third 1 min
…
Continuing this for as long as you are able.
BTWB
Julianna won a Silver medal today in the USAW Regionals with a 62/77/139kg total in the teens 16-17 yr/58kg category representing the Paramount Barbell Club. In addition to the upcoming Youth Nationals she will also be competing in the 2015 CrossFit Games teens category this summer after finishing the CF Games Open in 8th place worldwide. Right now she has qualified for a spot on the US team for the Pan Am Games. Way to use your fitness! Congrats we are proud of you!
Lowering the Bar Between Reps in the Snatch, Clean and Jerk by Greg Everett, Catalyst Athletics
Results
Results cont
Results
Results cont
Bench Press 5-5-5-5 & 3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs
3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs
3 rounds for time of:
Run 400m
30 Double Unders
20 Kettlebell Swings (53#/35#)
10 Toes-to-bars
2 Rope Climbs (15 ft.)
BTWB
Good luck to Jules who is competing at the 2015 USA Weightlifting Regionals tomorrow in St. Louis in the Teen’s 16-17 yr / 58kg category. She should be lifting around midday and we will share a link if it’s live streaming. Think slow, think fast, think patience and think heavy Jules!!! You’ll do great!
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.