Advanced RX: EMOM for 10 mins: 1 Hang Power Clean & AMReps 8 mins: Hang Power Clean

Advanced RX Class:

EMOM for 10 mins: 1 Hang Power Clean

1 Hang Power Clean, pick load

Every 1 min for 10 mins.

AMReps 8 mins: Hang Power Clean

As many reps as possible in 8 mins of:
Hang Power Clean (205#/140#)

Each time you break, perform 30 Air Squats

Photo by @robcwilson

Mia Hesketh, Jay Crouch and Starr Strength Black Earn Games Invitations at Australian CrossFit Championship

Results

5 RFT: Run, Push-ups and AbMat Sit-ups & Post WOD: Mobility

5 RFT: Run, Push-ups and AbMat Sit-ups

5 rounds for time of:
Run 400m
30 Push-ups
30 AbMat Sit-ups
* Scale to Hand Release Push-ups. Performance standards for push-ups: Tight plank, Chest below elbows, thighs off ground, no snake or worm, heads stays neutral (not dipping to ground)

Post WOD: Mobility

Mobility

This is not a timed workout.
* 10 minutes of mobility post WOD

Photo by @robcwilson

$1 Million in Payouts Already Earned this Season

Results

Results cont

Weighted Pull-up 1-1-1-1-1 & FT: Thrusters, Run and Rope Climbs

Weighted Pull-up 1-1-1-1-1

Weighted Pull-up 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Thrusters, Run and Rope Climbs

For time:
21 Thrusters (95#/65#)
Run 400m
4 Rope Climbs (15 ft)
18 Thrusters
Run 400m
3 Rope Climbs
15 Thrusters
Run 400m
2 Rope Climbs
* Scale to 2 Supine RC to 1 RC

Photo by @robcwilson

Why Mayhem Independence Gets the Wodapalooza Team Invite

Results

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Push Press 3-3-3-3 & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs

Push Press 3-3-3-3

Push Press 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m

Photo by @robcwilson

Wodapalooza Gathers the Best CrossFitters for Annual Miami Festival

This Sanctional is a big one.  In addition to Games invites for top team, man and woman, there is a total prize purse of $400,000 for the top-ten finishers for elite individuals and team divisions. Expect the usual big names battling it out with some new formats or movements thrown in.

How to Watch: Wodapalooza

Results

Results cont

Advanced RX: EMOM min for 10 mins: Clean & Jerk & Sh*t Ton of Ten: Power Cleans, Burpees, Push Jerks, Clean and Jerks

Advanced RX Class:

EMOM min for 10 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 1 min for 10 mins.

Sh*t Ton of Ten: Power Cleans, Burpees, Push Jerks, Clean and Jerks

For Time:
10 Power Cleans (135#/95#)
10 Burpees
10 Push Jerks (135#/95#)
10 Burpees
10 Clean and Jerks (135#/95#)
10 Burpees
10 Push Jerks
10 Burpees
10 Power Cleans

Post total time.

Photo by @robcwilson

We haven’t done this WOD in 10 years! Fast but furious! This was a training workout for our Affiliate Team back when basically most gyms could field a team at Regionals.

Watch the preview for the upcoming CF Games fun covering the 2019 Games:

Preview Released, “The Fittest” Available for Presale on iTunes

Results

Fight Gone Bad

Fight Gone Bad

Complete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Wall Balls (20#/14#)
Sumo Deadlift High Pull (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row for Calories

Rest 1 min between rounds

* In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Rest 1 minute between rounds. Score total reps and reps per round.

Photo by @robcwilson

The Kipping Deficit Handstand Push-Up

Results

Results cont

Weighted Pull-up 3-3-3-3-3 & AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run

Weighted Pull-up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run

Complete as many rounds as possible in 11 mins of:
8 Power Cleans, pick load
5 Bar Muscle-ups
Run 200m
*Scale to 5 strict pull-ups, 5 banded BMU or 10 supine ring rows

Photo by @robcwilson

They’re back! CF Games is on Instagram again:

After 71 Days, CrossFit Games Publishes First Instagram Post

Results

Results cont

Team WOD: Snatch Ladder

Team WOD: Snatch Ladder

As a Team of 2 complete as many reps in 10 mins as you can of:

20 Snatches (95#/65#)
20 Snatches (115#/75#)
20 Snatches (135#/95#)
20 Snatches (155#/105#)
20 Snatches (175#/115#)
Max Reps Snatch (185#/125#)

* Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
* Power snatch or full. Because Lisa and Michelle said they could easily get to max reps @ 95#

Checkout: AbMats, Hollow Rocks and Flutter Kicks

21-18-15 of each for time:

AbMat Sit-ups
Hollow Rocks
Flutter Kicks

Back Squat 1RM & FT: Rows and Wall Balls

Back Squat 1RM

Record your best Back Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

FT: Rows and Wall Balls

For time:
Row 1000m
50 Wall Balls (20#/14#)
Row 750m
35 Wall Balls
Row 500m
20 Wall Balls

Photo by @robcwilson

World’s fittest baby on the way:

The Original Queen Of CrossFit To Give Us An Heir

Results

Results cont

FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices & 21-15-9: Burpees, Deadlifts, Toes-to-bars and KB Swings

FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices

For quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.

21-15-9: Burpees, Deadlifts, Toes-to-bars and KB Swings

21-15-9 reps, for time of:
Burpee
Deadlift (225#/155#)
Toes-to-bar
Kettlebell Swing (53#/35#)

Photo by @robcwilson

This guy hit a max height static box jump that was to his chest! Go Team Bob! Some impressive hops from several people the other day.

Where Things Stand with the Theofanidis Situation

Results

Results cont