AMRAP 20 mins: Med Ball Cleans, Box Jumps and Runs
Complete as many rounds as possible in 20 mins of:
10 Medicine Ball Cleans (20#/14#)
15 Box Jumps (24″/20″)
Run 400m
Category: CF Games
Team WOD: Team Kelly
Team WOD:
Team Kelly
5 rounds for time of:
Team Run 400m
30 Box Jumps (24″/20″)
30 Partner Alternating Wall Balls (20#/14#)
* Run together. Alternate box jumps (one rest, one works) and wall ball throws.
Photos of “Literal Team Kelly” by @robcwilson
CF has begun weeding out the cheaters for the Games:
Will Kane Alleges Multiple Athletes at Europe Regional Tested Positive for PEDs
CrossFit Hands Out Three Sanctions for Failed Drug Tests
Hang Squat Snatch 1-1-1-1-1 & Alt EMOM 15 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells
Every 1 min for 15 mins, alternating between:
Row (M: 150m F: 125m)
10 Alternating Dumbbell Snatches, pick load
8 Burpee Over Dumbbells
Photo by @robcwilson
Is this the same thing he says every year or will it be truly different this time?
Is this the same thing he says every year or will it be truly different this time?
Dave Castro Says Day 1 of 2018 CrossFit Games “Will Go Down in History”
Handstand Push Up or HS Walk Practice & 5 RFT: Double Unders, Push Press and Toes-to-bars
Handstand Push Up or HS Walk Practice
Handstand Push Up Practice 6 x 3
HS Walk Practice
Rest as needed between sets.
*Choose HSPU or HS walk practice.
5 RFT: Double Unders, Push Press and Toes-to-bars
5 rounds for time of:
40 Double Unders
12 Push Press (115#/75#)
12 Toes-to-bars
Back Squat: 1RM & AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs
AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs
Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Wall Balls (20#/14#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine Climbs (Start and finish on floor)
Photos by @robcwilsonSo many back squat PR’s today! Ring ring!
Metabolic Conditioning
The 2018 CrossFit Games Individual Athlete Roster + Stats
Thruster: 4 RM & Hope
Hope
3 rounds, 1 min per station, of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-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.
Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans
Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans
As a team of 2 complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
8 Deadlifts (225#/155#)
6 Dumbbell Squat Cleans (50#/35#)
* Alternate each movement with your partner. Touch and Go DL. Share one bar and one set of DB.
Front Squat 2-2-2 & FT: Rows, Double Unders and Run
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Double Unders and Run
For time:
Row 1000m
100 Double Unders
Run 1 mile
* 1/3 of the CF Games/Regional “Triple 3” event
Photo by @robcwilson
Today was a scaled version of a past CrossFit Games event as well as the opening event to this year’s Regionals known as the “Triple 3“. Instead of doing the 3k row, 300 DU, 3 mile run full version we scaled this one down for the gym.
Coach Rob W. and Coach Jill both did the full Triple 3 Event and posted times that are super impressive (although there is a difference in running on the road vs. running on an Assault Runner). Their times put Rob in the Top 8 of ALL Regional men and Jill in the top 12 of ALL Regional women!
For a straight up accurate “apples to apples” comparison I looked at the Latin America Regional which did not have Assault Runners due to a transportation strike. They used rowers, jump ropes and ran outside on a 3 mile loop course. Rob would have placed 1st while Jill would have taken 2nd in Event 1!
Next year I fully expect both of them to make Regionals and qualify for the 2019 Reebok CrossFit Games…
#noexcuses #2019openstartstoday #whereisfrank
Ben Opens Up
Hang Squat Clean 3-3-3 & FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups
Hang Squat Clean 3-3-3
Hang Squat Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups
For time:
Row 1000m
50 Hang Squat Cleans (75#/55#)
30 Chest-to-bar Pull-ups
Photo by @robcwilson
Advanced RX: Alt EMOM 12 mins: Double Unders and Snatches & 2018 CrossFit Games Regional Event 4
Advanced RX Class:
Alt EMOM 12 mins: Double Unders and Snatches
Every 1 min for 12 mins, alternating between:
30 Double Unders
1 Snatch, pick load
2018 CrossFit Games Regional Event 4
For time:
2 rounds of:
10 Snatches (175#/125#)
12 Bar Facing Burpees
— then —
2 rounds of:
10 Snatches (115#/75#)
12 Bar Facing Burpees
* No time cap. Change load as you go.
Photo by @robwilson
Regionals are a wrap! All the individual athletes and teams are set for Madison this summer for the 2018 Games.
Ben Makes Ten
WOD 180519 Tips With Rory McKernan
The Power Snatch
Regionals are a wrap! All the individual athletes and teams are set for Madison this summer for the 2018 Games.
Ben Makes Ten
WOD 180519 Tips With Rory McKernan
The Power Snatch