Category: CF Games

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

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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:

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.

Dave Castro on Changes in Life and the CrossFit Games

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The Kipping Deficit Handstand Push-Up

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

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

After 71 Days, CrossFit Games Publishes First Instagram Post

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

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

The Definitive List of 2020 CrossFit Games Qualifiers

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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

The Original Queen Of CrossFit To Give Us An Heir

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World’s fittest baby on the way:

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#)

Where Things Stand with the Theofanidis Situation

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.

Results

Results cont

Shoulder Press: 1RM & Part 1 and Part 2 DB AMRAP

Shoulder Press: 1RM

Record your best Shoulder Press 1 rep max lift.

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

Pt. 1: AMRAP 5 mins: DB Snatch (Alternating) and Burpee Over DB

Complete as many rounds as possible in 5 mins of:
10 Dumbbell Alternating Snatch (50#/35#)
10 Burpee Over Dumbbell (Lateral)
* Rest 3 minutes between AMRAP’s

Rest 3 Minutes then complete:

Pt. 2: AMRAP 5 mins: DB Push Press and Single DB Box Step-ups

Complete as many rounds as possible in 5 mins of:
10 Dumbbell Push Press, pick load
10 Single Dumbbell Box Step-ups, pick load, in
* Rest 3 minutes between AMRAP’s

Lefteris Theofanidis on Drug Breach: “I don’t give a shit”

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Two parter today, short workouts but deceptive in execution.

Back Squat 2-2-2 & FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

Back Squat 2-2-2

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

FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

For time:
40 Overhead Walking Lunges (45#/25#)
40 AbMat Sit-ups
4 Rope Climbs (15 ft)
30 Overhead Walking Lunges
30 AbMat Sit-ups
3 Rope Climbs
20 Overhead Walking Lunges
20 AbMat Sit-ups
2 Rope Climbs
10 Overhead Walking Lunges
10 AbMat Sit-ups
1 Rope Climb
* Scale 1 RC to 2 supine RC or to 2 Foot lock pull-ups

Photo by @robwilson

Bench Press 2-2-2-2-2 & Elizabeth

Bench Press 2-2-2-2-2

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

“Power” Elizabeth

21-15-9 reps, for time of:
Clean (135#/95#)
Ring Dip
* Power Cleans, should be Touch and Go with no more than 3 sets each round.

Strength in Depth: Final Recap

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Power version of “Elizabeth” today. This CF benchmark workout is typically done with squat cleans. The power version is meant to be a faster sprint version where the dips are what would slow you down.

Team WOD: 6 min to find 1RM Max Power Snatch & Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Team WOD: 6 min to find 1RM Max Power Snatch

Record your best Power Snatch 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternating work (one works, one rests) split reps or alternate exercises

Strength in Depth: Final Recap

Lunges

Photo by @robcwilson

CF Mayhem Freedom punches their ticket to the Games.