Category: CF Games

Lifting: Deadlifts and Bent Over Barbell Rows & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate sets with bent over row

BTWB

Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls

Every 1 min for 18 mins, alternating between:
8 Deadlifts, pick load
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

For those who’ve been wondering, our annual “12 WOD’s of Christmas” workout will be Saturday 12/22.  Times are TBD but we will run waves and post sign-ups.
After Day 3 at the Dubai CF Championship some familiar names are now on top. Fraser, Briggs, and Invictus; but the race is tight right behind them.
Dubai CrossFit Championship Day 3 Recap
Results
Results cont

Back Squat: 10RM & 7 RFT: Back Squats, Box Jumps and Pull-ups

Back Squat: 10RM

Record your best Back Squat 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.

BTWB

7 RFT: Back Squats, Box Jumps and Pull-ups

7 rounds for time of:
7 Back Squats (95#/65#)
7 Box Jumps (24″/20″)
7 Pull-ups

BTWB

Photo by @robcwilson

The Games season is underway. Day 1 of the Dubai CrossFit Championship is in the books and Sam Briggs is in 1st and Mat Fraser is in…4th?!  Expect that to change as Day 2 is going on tonight while we sleep.

Top M/F/Team earn a spot to the 2019 Games.
Dubai CrossFit Championship Day 1 Recap

Squat Clean 1-1-1-1-1 & 5 RFT: Hang Squat Cleans and Push-ups

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

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

BTWB

5 RFT: Hang Squat Cleans and Push-ups

5 rounds for time of:
10 Hang Squat Cleans (115#/75#)
20 Push-ups

BTWB

Photo by @robcwilson

The Games season kicks off this week with the Dubai Classic.
Five Storylines I’m Watching in Dubai
The Slam Ball
Results
Results cont

Weighted Pull-up: 3-3-3-3-3 & 4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans

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.

BTWB

4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans

4 rounds for time of:
15 Ball Slams (30#/20#)
12 Kettlebell Swings (70#/53#)
10 Medicine Ball Cleans (20#/14#)

BTWB

Snatch Balance: 1-1-1-1-1 & 21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps

Snatch Balance: 1-1-1-1-1

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS

BTWB

21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps

21-18-15-12 reps, for time of:
Overhead Squat (95#/65#)
Toes-to-bar
Box Jump (24″/20″)

BTWB

Lifting: Deadlifts and Hollow Rocks & Alt EMOM 18 mins: Run, Burpees and Touch And Go Deadlifts

Lifting: Deadlifts and Hollow Rocks

Deadlift 3-3-3, using heaviest weight per set
Hollow Rock 3×20 at 1x bodyweight
* DL are touch and go. Alternate with 3 sets of 20 hollow rocks between DL.

BTWB

Alt EMOM 18 mins: Run, Burpees and Touch And Go Deadlifts

Every 1 min for 18 mins, alternating between:
Run 100m
10 Burpees
5 Touch And Go Deadlifts (Pick load)

BTWB

Photo by @robcwilson

The 2019 CrossFit Games season kicks off starting Dec. 12th with the Dubai CrossFit Championship.
How to Watch the Dubai CrossFit Championship
Travel Conflicts Force Tia Toomey to Withdraw from Australia Sanctioned Event
Results
Results cont

Front Squat 1-1-1-1 & 18-15-12-9-6-3: Front Squats and Wall Balls

Front Squat 1-1-1-1

Front Squat 1-1-1-1

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

BTWB

18-15-12-9-6-3: Front Squats and Wall Balls

18-15-12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Wall Ball (20#/14#)

BTWB

Maltz Memorial Challenge WOD

Maltz Memorial Challenge WOD

For time:
400m Run
50 Pull-ups
200m Kettlebell Farmer’s Walk (53#/35#)
50 Ring Dips
100 Push-ups
50 Knees To Elbows
100 AbMat Sit-ups
400m Run
* Complete as a Team of 2 or complete Solo. For Team WOD: Run as a team, alternate reps.
MSG Michael Maltz, USAF Pararescueman and DEA was KIA in Afghanistan in a helicopter crash in service to our country on 3/23/2003.

BTWB
Photo by @robcwilson
Normal schedule for tomorrow’s Saturday WOD. Team workout at 0930.
Katrin Davidsdottir, Cole Sager Confirmed for Fittest in Cape Town
Results

Front Squat : 2-2-2-2 & 3 RFT: Ball Slams, Front Squats and Chest-to-bar Pull-ups

Front Squat : 2-2-2-2

Front Squat 2-2-2-2

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

BTWB

3 RFT: Ball Slams, Front Squats and Chest-to-bar Pull-ups

3 rounds for time of:
21 Ball Slams (30#/20#)
15 Front Squats (155#/105#)
9 Chest-to-bar Pull-ups

BTWB

Photo by @robcwilson

Make sure you are aware of the schedule this week!
Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Haley Adams Joins Mayhem Independence
Results
Results cont

Advanced RX: Bench Press 10-8-6-4 & 4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs

Advanced RX Class:

Bench Press 10-8-6-4

Bench Press 10-8-6-4

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

BTWB

4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs

4 rounds for time of:
Run 400m
12 Back Squats (155/105#)
12 Bench Press (135/95#)
2 Legless Rope Climbs

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Wodapalooza, Cape Town Partnership Signals Industry Shift on Qualifiers
Results

SNORIDGE CROSSFIT