Community. Coaching. Caring. Since 2009.
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Handstand Push-ups, Wall Balls and RowsEvery 1 min for 18 mins, alternating between:
8 Handstand Push-ups
12 Wall Balls (20#/14#)
Row 150m/125m
Photo by @robcwilson
Kentucky Guard Soldier posts highest ACFT score yet.
Results
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Bench Press 2-2-2, using heaviest weight per set
Strict Pull-up 5-5-5, using heaviest weight per set
Complete as many rounds as possible in 10 mins of:
5 Strict Pull-ups
10 Kettlebell Swings (70#/53#)
15 Air Squats
Photo by @robcwilson
Bro-day in the box!
Dave Castro Has Started Testing Events with the Demo Team
Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
21-15-9: Handstand Push Ups, Ring Dips, Push-ups, C2B Pull-ups and Air Squats21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up
Chest-to-bar Pull-up
Air Squat
Photo by @robcwilson
Schedule Alert:
Thursday 7/4 we will have two morning classes ONLY
The 2019 Sanctionals season is closed!
Event Recap: France Closes Out First Sanctionals Season
Anna Viggedal Dislocated Shoulder on 99-Pound Dumbbell Ground-to-Overhead at French Throwdown
Alternating Front Rack Lunge 8-8-8Alternating Front Rack Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters (35#/20#)
1 Rope Climb, 15 ft
* 2 supine to 1 RC.
Photo by @robcwilson
The last Sanctional is this weekend with several individuals and teams vying for the last chance to qualify for the Games.
International Qualifier Coalition Forms to Unify Sanctionals Season
How to Watch the CrossFit French Throwdown
Results
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Lifting: Deadlifts and Hollow RocksDeadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set
3 RFT: Run, AbMat Sit-ups and Deadlifts3 rounds for time of:
Run 400m
30 AbMat Sit-ups
15 Deadlifts (250#/175#)
Photo by @robcwilson
Big development with CF Mayhem Independence:
Mayhem’s Kabboord Tested Positive for Banned Substance Clenbuterol
Carolyn Prevost to join CrossFit Mayhem Independence for CrossFit French Throwdown. She’ll be replacing Elly Kabboord who revealed last Friday that she failed a drug test.
— A five-time Regionals athlete, Prevost has already qualified for the CrossFit Games through the Open. She can compete and help Mayhem secure the invite and still go to the Games as an individual; Mayhem will just have to recruite an alternate female.
Results
Results cont
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row, Alternating Dumbbell Snatches and Toes-to-barsFor time:
Row 1000m
50 Alternating Dumbbell Snatches (50#/35#)
30 Toes-to-bars
Photo by @robcwilson
Skill practice: Muscle-ups, Rope Climbs3 practice rounds of:
Muscle-ups
Rope Climbs
Post your reps, progressions used and observations in the comments.
* 15 minutes to practice MU, RC or progressions/building block movements. Use this time for foot lock practice, or strict ring pu/dip, floor MU, false grip or kipping work.
AMRAP 15 mins: Rope Climbs, Kettlebell Swings and AbMat Sit-upsComplete as many rounds as possible in 15 mins of:
3 Rope Climbs, 15 ft
15 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups
Photo by @robcwilson
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
* Complex. Use mats. 1PC +1HPC
5 RFT: Power Cleans, Push-ups, Air Squats and Run5 rounds for time of:
9 Power Cleans (135#/95#)
15 Push-ups
21 Air Squats
Run 200m
* Power Cleans should be Touch and go. TNG.
Photo by @robcwilson
CrossFit Releases Rosters for 10 of 14 Games Teams
Results
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Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 Sumo Deadlift High-pulls (75#/55#)
40 Overhead Squats (75#/55#)
30 Power Snatches (75#/55#)
20 Front Squats (75#/55#)
10 Shoulder Press (75#/55#)
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-barsEvery 1 min for 18 mins, alternating between:
Row 150m/125m
10 Overhead Squats (75#/55#)
10 Toes-to-bars
Photo by @robcwilson
Murph: Our annual Memorial Day Murph workout is this Monday! Hours will be limited on Monday 5/27 to only the below class times. All other classes are cancelled on Monday.
As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph
How We Would Fix The System (OPINION)
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