Category: CF Games

Weighted Ring Dip 5-4-3-2-1 & 4 RFT: Run, Handstand Push Ups and Rope Climbs

Weighted Ring Dip 5-4-3-2-1

Weighted Ring Dip 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to unweighted strict dips or unweighted kipping x 2

BTWB

4 RFT: Run, Handstand Push Ups and Rope Climbs

4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs, 15 ft

BTWB

Every 2 mins for 12 mins: Squat Snatch + Overhead Squats & 5 RFT: Deadlifts, Hang Power Snatches and Overhead Squats

Every 2 mins for 12 mins: Squat Snatch + Overhead Squats

Every 2 mins for 12 mins do:
1 Squat Snatch + 1 Overhead Squat, pick load

BTWB

5 RFT: Deadlifts, Hang Power Snatches and Overhead Squats

5 rounds for time of:
9 Deadlifts (135#/95#)
6 Hang Power Snatches (135#/95#)
3 Overhead Squats (135#/95#)

BTWB

Deadlift: 3-3-3-3-3 & Chipper: Deadlifts, Pull-ups, Box Jumps, KB Swings, Double Under Ladder

Deadlift: 3-3-3-3-3

Deadlift 3-3-3-3-3

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

BTWB

Chipper: Deadlifts, Pull-ups, Box Jumps, KB Swings, Double Under Ladder

For time:
10 Deadlifts (275#/185#)
20 Pull-ups
30 Box Jumps (24″/20″)
40 Kettlebell Swings (53#/35#)
50 Double Unders
40 Kettlebell Swings
30 Box Jumps
20 Pull-ups
10 Deadlifts

BTWB
Photo by @robcwilson
OnRamp has begun! Please welcome Bryan, Doug and Ron. Last month’s crew has also all re-upped so make Sage, Wes and Sanket feel welcome!

The New Games Format: Everything We Know So Far + Who’s Most Affected

Results

Results cont

Back Squat 4-4-4 & FGB Style: Air Squats, Push-ups, Row and AbMat Sit-ups

Back Squat 4-4-4

Back Squat 4-4-4

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

BTWB

FGB Style: Air Squats, Push-ups, Row and AbMat Sit-ups

3 rounds, 1 min per station, of:
Air Squat
Push-up (hand release)
Row (calories)
AbMat Sit-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Total reps each round

BTWB
Photo by @robcwilson
More sanctioned CrossFit Games qualifying events announced as well as clarification on what happens if an athlete wins multiple sanctioned events:
Wodapalooza Gains Sanctioned Status
CrossFit Sanctions Global Fitness Festival Wodapalooza

Results

Results cont

Thruster 2-2-2-2-2 & 3 RFT: Wall Balls and Toes-to-bars

Thruster 2-2-2-2-2

Thruster 2-2-2-2-2

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

BTWB

3 RFT: Wall Balls and Toes-to-bars

3 rounds for time of:
30 Wall Balls (20#/14#)
20 Toes-to-bars

BTWB
Photo by @robcwilson
CrossFit Announces Four More Sanctioned Events on Four Continents

CrossFit French Throwdown, CrossFit Fittest in Cape Town, Brazil CrossFit Championship, and Mid-Atlantic CrossFit Challenge all gain sanctioned event status.

Results

Results cont

Deficit Deadlift: 5-5-5 & 5 RFT: Deadlifts, Sit-ups and Lateral Burpees

Deficit Deadlift: 5-5-5

Deficit Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.

BTWB

5 RFT: Deadlifts, Sit-ups and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)

BTWB

Bench Press 4-4-4-4 & 4 RFT: Bar Muscle-ups, Burpees and Double Unders

Bench Press 4-4-4-4

Bench Press 4-4-4-4

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

BTWB

4 RFT: Bar Muscle-ups, Burpees and Double Unders

4 rounds for time of:
7 Bar Muscle-ups
21 Burpees
42 Double Unders
* Scale BMU to Strict Pull-ups

BTWB

Lifting: Deadlifts and Hollow Rocks & Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Lifting: Deadlifts and Hollow Rocks

Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set

BTWB

Stadium Chipper (Teams) 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)

BTWB
Photo by @robcwilson
Today’s WOD was a chipper relay for teams called the Affiliate Cup Stadium Workout from the 2009 CrossFit Games in Aromas, CA. The video at the above link shows the infancy of team competitions at the Games back then.

Results

Results cont

Advanced RX: Squat Clean Thruster 1-1-1-1-1 & Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups & Pt. 2: FT: Dumbbell Thrusters and Handstand Walks

Advanced RX Class:

Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

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

BTWB

Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups

Complete as many rounds as possible in 15 mins of:
Row 500m
25 AbMat Sit-ups
10 Handstand Push-ups

BTWB

Pt. 2: FT: Dumbbell Thrusters and Handstand Walks

For time:
21 Dumbbell Thrusters (40#/25#)
Handstand Walk, 24 ft
15 Dumbbell Thrusters
Handstand Walk, 24 ft
9 Dumbbell Thrusters
Handstand Walk, 24 ft

BTWB

EMOM for 8 mins: 2 Deadlifts & 4 RFT: Muscle Ups, Deadlifts and Walking Lunges

EMOM for 8 mins: 2 Deadlifts

2 Deadlifts, pick load

Every 1 min for 8 mins.

BTWB

4 RFT: Muscle Ups, Deadlifts and Walking Lunges

4 rounds for time of:
7 Muscle Ups
15 Deadlifts (225#/155#)
30 Walking Lunges

Post total time.
* Scale to Strict Pull-ups for MU

BTWB
SNORIDGE CROSSFIT