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AMRAP 20 mins: 400 m, Push Press and Box JumpsComplete as many rounds as possible in 20 mins of:
Run 400m
15 Push Press (95#/65#)
15 Box Jumps (24″/20″)
As many reps as possible in 2 mins of:
Hollow Rock
Complete as many rounds as possible in 15 mins of:
Run 200m
3 Squat Cleans (225#/155#)
12 Push Up (Rings)
The workout demo below amazes me. The loads these two CF’ers are moving are pretty mind-blowing for a complex that is a shoulder/hip drive/leg combo that requires solid technique, speed and power. 3-4 years ago a male athlete who hit 205-225# in their final set (7th) would be considered top range/CF Games level. These guys do it in their 4th set. This sport keeps breaking barriers.
Scott Panchik and Noah Ohlsen on Wednesday’s Workout – [video]
Rich Froning tries his Reebok CrossFit Compete 6:14 shoe – [video]
Every 1 min for 6 mins: Squat Snatch2 Squat Snatches
Every 1 min for 6 mins.
Not touch and go. Scale to power or hang power/squat for OnRamp grads.
For time:
30 Overhead Squats (95#/65#)
7 Muscle Ups
20 Overhead Squats
5 Muscle Ups
Working on those jump rope skills? Here’s a good article on how to develop the skills for the dreaded double-under.
Double, Double Toil and Trouble
Register for the Open!
For time:
50 Double Unders
10 Handstand Push Ups
40 Double Unders
8 Handstand Push Ups
30 Double Unders
6 Handstand Push Ups
20 Double Unders
4 Handstand Push Ups
10 Double Unders
2 Handstand Push Ups
Watch CrossFit instructional videos, workout videos and archives on the new Exercises and Demos page.
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m
Post total time.
Thruster 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share a rack.
For time:
15 Thrusters, 135 lbs
Run, 200 m
20 Thrusters, 95 lbs
Run, 400 m
30 Thrusters, 65 lbs
Run, 800 m
Post total time.
Advanced RX Class:Squat Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set
2 rounds, each round for time, of:
15 Box Jumps (30″/24″)
10 Squat Snatches (135#/85#)
15 Clean & Jerks (135#/85#)
Rest 2 mins between each round.
Record each round time and note the 2 min. rest between rounds.
Team WOD:2 rounds for time of:
20 Power Snatches (115#/75#)
40 Box Jumps (24″/20″)
20 Clean & Jerks (115#/75#)
40 Burpees
As a team of 2 alternate work and break up reps to complete 2 rounds. One works, one rests. One barbell and box per team.
Congrats to Teri and Will for getting their first bar muscle-up unassisted! Thanks also to Matt for capturing the moment!
Squat Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set
