Category: CF Games

Team WOD: Handstand Push-ups, Pull-ups, Box Jumps, Toes-to-Bars, Kettlebell Swings, Lunges, Push-ups, Sit-ups, Squats and Double Unders

Team WOD: Handstand Push-ups, Pull-ups, Box Jumps, Toes-to-Bars, Kettlebell Swings, Lunges, Push-ups, Sit-ups, Squats and Double Unders

As a team of 2 complete for time:
10 Handstand Push-ups
20 Pull-ups
30 Box Jumps (24″/20″)
40 Toes-to-bars
50 Kettlebell Swings (53#/35#)
60 Walking Lunges
70 Push-ups
80 AbMat Sit-ups
90 Air Squats
100 Double Unders
90 Air Squats
80 AbMat Sit-ups
70 Push-ups
60 Walking Lunges
50 Kettlebell Swings
40 Toes-to-bars
30 Box Jumps
20 Pull-ups
10 Handstand Push-ups

*Alternate one working, one rests.

BTWB

2 Push Press + 1 Thruster 1-1-1-1 & Alt EMOM 15 mins: Rows, Dumbbell Thrusters and Toes-to-bars

2 Push Press + 1 Thruster 1-1-1-1

2 Push Press + 1 Thruster 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex 2 PP + 1 Thruster

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Alt EMOM 15 mins: Rows, Dumbbell Thrusters and Toes-to-bars

Every 1 min for 15 mins, alternating between:
Row 150/100m (Yes it should have been 125m!)
10 Dumbbell Thrusters, pick load
10 Toes-to-bars

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Photo by @robcwilson
Events:
Tomorrow night (Friday) is the “Spencer S’mores Night”. This is where Spencer will attempt to eat As Many S’mores As Possible (AMSMAP) in 60 min.  Then he will have to swim 60 laps in his backyard kiddy pool before throwing up.  It is commonly known as the Firefighter Challenge. All are invited to cheer him on at their place.  Details are in the Facebook group so make sure you check it out and show up!
Saturday afternoon is Sean and Kat’s “Festival of the Meats”.  That one is totally self explanatory.  You just show up at their place in the afternoon wearing a meat costume.  Details are in the Facebook group but I would just recommend getting your costume on and showing up early.
Also the best Road to the Games video this year is out:
Road to the Games Ep. 18.05: Mat Fraser Vs. The World
How to Watch the 2018 Games

Results

Results cont

Squat Snatch 1-1-1 & AMRAP 12 mins: Box Jumps, Snatches and Rope Climbs

Squat Snatch 1-1-1

Squat Snatch 1-1-1

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

BTWB

AMRAP 12 mins: Box Jumps, Snatches and Rope Climbs

Complete as many rounds as possible in 12 mins of:
6 Box Jumps (30″/24″)
3 Squat Snatches (135#/95#)
1 Rope Climb

BTWB
Photo by @robcwilson

What Could Two Stacks of Bumper Plates Have To Do With Event 3?

IE3 is the CrossFit Total!
For max total load:
–
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
3 attempts at each lift in each 4-minute window.
–
Athletes will have a 4-minute window to perform each lift. Within that window the athlete may make up to 3 attempts. The athlete’s score will be the combined total of his or her heaviest successful lift at each station.

Results

Results cont

Power Clean + Hang Power Clean 1-1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees

Power Clean + Hang Power Clean 1-1-1-1-1

Power Clean + Hang Power Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex 1+1

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10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (95#/65#)
Burpee

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Back Squat 2-2-2 & 4 RFT: Runs, Overhead Walking Lunges and Double Unders

Back Squat 2-2-2

Back Squat 2-2-2

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

BTWB

4 RFT: Runs, Overhead Walking Lunges and Double Unders

4 rounds for time of:
Run 400m
20 Overhead Walking Lunges (45#/25# bumper)
40 Double Unders

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Overhead Squat 2-2-2 & FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead Squats

Overhead Squat 2-2-2

Overhead Squat 2-2-2

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

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FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead Squats

For time:
Run 100m
12 Burpee Over Dumbbells
12 Dumbbell Overhead Squat (Right Arm), pick load
12 Dumbbell Overhead Squat (Left Arm), pick load
Run 100m
9 Burpee Over Dumbbells
9 Dumbbell Overhead Squat (Right Arm)
9 Dumbbell Overhead Squat (Left Arm)
Run 100m
6 Burpee Over Dumbbells
6 Dumbbell Overhead Squat (Right Arm)
6 Dumbbell Overhead Squat (Left Arm)
Run 100m
3 Burpee Over Dumbbells
3 Dumbbell Overhead Squat (Right Arm)
3 Dumbbell Overhead Squat (Left Arm)

BTWB

Deadlift 6-6-6 & Death By Kettlebell Swings

Deadlift 6-6-6

Deadlift 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops.

BTWB

“Death By” Kettlebell Swings

Death By Kettlebell Swing

With a continuously running clock perform:
2 Kettlebell Swings, (53#/35#) in the first 1 min,
4 Kettlebell Swings, in the second 1 min
6 Kettlebell Swings, in the third 1 min
…
Continuing this for as long as you are able.

BTWB
Photos by @robcwilson
Today we wrapped our Summer Teens Session #1. Coach Lynn did an awesome job working such a great group of energetic teens who attacked every workout each day!  Next up she will be focusing on teaching the younger group of 7-9 year olds. Watching the kids learn functional movements and how to handle some loads with intensity is blast.
Stay tuned for Teens Session #2 in August. It’ll be back!

Khrennikov Will Not Compete at the 2018 CrossFit Games

Inside CrossFit’s Smart Move to Double Down in Madison

Results

Results cont

Handstand Push Up 6×3 or HS Walk Practice & AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Handstand Push Up 6×3 or HS Walk Practice

For time:
Handstand Push-up 3/3/3/3/3/3 or Handstand Walk Practice
* Choose HSPU or HS Walk practice

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AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 20 mins of:
Run 200m
3 Deadlifts (135#/95#)
5 Hang Power Cleans (135#/95#)
7 Push Jerks (135#/95#)

BTWB
Photo by @robcwilson
Our latest OnRamp group has graduated! Welcome to Kirtis, Jae, Aimee, Robin, Rory, Darcie, Chris (who would forget Chris) and welcome back to Mollie!
ATHLETES IN BREACH OF DRUG POLICY (Bob is still appealing!)

Results

Results cont

Advanced RX: Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat & 4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups

Advanced RX Class:

Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat

Power Snatch 1-1-1-1-1, using heaviest weight per set
Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups

4 rounds for time of:
Row 250m
10 Overhead Squats (135#/95#)
Run 100m
10 Burpee Pull-ups
Rest 1 min

BTWB

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

As a team of 2 complete for time:
Row 1500m
80 Kettlebell Goblet Squats (53#/35#)
40 Burpee Pull-ups
Row 1000m
60 Kettlebell Goblet Squats
30 Burpee Pull-ups
Row 750m
40 Kettlebell Goblet Squats
20 Burpee Pull-ups
Row 500m
20 Kettlebell Goblet Squats
10 Burpee Pull-ups
* One partner works while one rests

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SNORIDGE CROSSFIT