Category: CF Games

Wood

Wood

5 rounds for time of:
Run 400m
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pulls (95#/65#)
10 Thrusters (95#/65#)
Rest 1 min

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

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Photo by @robcwilson
Starting the week off with a tribute WOD for a Hero. This one was long, challenging and tougher than it looked. As spring weather warms up we will continue to see some longer workouts mixed in with the chance to get outside.
Regionals workouts have started being announced (Day 1):
Update Show: Individual Day 1 Events, 2018 Regionals

Results

Results cont

Advanced RX: EMOM for 9 mins: Squat Snatch & Chipper: Row, Air Squats, Run and Power Snatches

Advanced RX Class:

EMOM for 9 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 9 mins.

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Chipper: Row, Air Squats, Run and Power Snatches

For time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches, pick load

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Photo by @robcwilson
Regionals is 2 weeks away!

2018 WEST REGIONAL PREVIEW

Results

EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups & Chipper: Box Jumps, Wall Balls, Burpees and Rope Climbs

EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups

Every 1 min for 8 mins do:
1 Strict Pull-up
2 Pull-ups
3 Chest-to-bar Pull-ups
* Goal is to perform this as a complex unbroken. Scale to 1 strict PU plus 2 kipping (no C2B). Or scale to 2 kipping plus 1 C2B (no strict). Stay consistent.

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Chipper: Box Jumps, Wall Balls, Burpees and Rope Climbs

For time:
50 Box Jumps
50 Wall Balls
50 Burpees
3 Rope Climbs (15 ft)

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OnRamp Photos by @robcwilson
Congrats to Megan for completing her first RX WOD yesterday and to Tom L. for hitting his 100th WOD today!

This week we started this month’s OnRamp group. Make them feel welcome and introduce yourself if you see them!
2018 Europe Regional Preview
2018 East Regional Preview

Results

Results cont

Snatch Balance 3-2-1-1-1 & 3 RFT: Runs, Kettlebell Swings and Overhead Squats

Snatch Balance 3-2-1-1-1

Snatch Balance 3-2-1-1-1

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

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3 RFT: Runs, Kettlebell Swings and Overhead Squats

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
15 Overhead Squats (95#/65#)

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Photo by @robcwilson
If you have trouble maintaining a strong overhead position be sure to spend time prior to and after the workout working on mobility and flexibility in your shoulders, chest, back, hips flexors, and ankles. There are plenty of stretches and accessory work your coaches can show you but you will have to do it regularly to see improvement.
The Snatch Balance
Overhead Squat Development With Pat Sherwood

Results

Results cont

Back Squat 5-5-5 & 10 RFT: Strict Pull-ups, Medicine Ball Cleans and Push-ups

Back Squat 5-5-5

Back Squat 5-5-5

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

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10 RFT: Strict Pull-ups, Medicine Ball Cleans and Push-ups

10 rounds for time of:
3 Strict Pull-ups
6 Medicine Ball Cleans (20#/14#)
9 Push-ups

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Lifting: 1 Squat Snatch + 1 Overhead Squat & AMRAP 12 mins: Overhead Squats, Toes-to-bars and Handstand Push-ups

Lifting: 1 Squat Snatch + 1 Overhead Squat

Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
* 1 snatch + 1 OHS complex

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AMRAP 12 mins: Overhead Squats, Toes-to-bars and Handstand Push-ups

Complete as many rounds as possible in 12 mins of:
10 Overhead Squats (95#/65#)
8 Toes-to-bars
6 Handstand Push-ups

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Photo by @robcwilson
Regionals are coming next month!
One Spot to Rule Them All
Update Show: AGOQ Teen Recap

Results

Results cont

Deadlift 4-4-4-4 & AMRAP 14 mins: Run, Chest-to-bar Pull-ups and Box Jump Overs

Deadlift 4-4-4-4

Deadlift 4-4-4-4

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

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AMRAP 14 mins: Run, Chest-to-bar Pull-ups and Box Jump Overs

Complete as many rounds as possible in 14 mins of:
Run 200m
7 Chest-to-bar Pull-ups
7 Box Jump Overs (24″/20″)

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Thruster 1-1-1-1-1 & Chipper: Thrusters and Run

Thruster 1-1-1-1-1

Thruster 1-1-1-1-1

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

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Chipper: Thrusters and Run

For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m

Post total time.
* Change load as you go.

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Advanced RX: Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups & Pt. 1: 2018 CrossFit Games Qualifier Workout 4 & Pt. 2: FT: Deadlifts and Pull-ups

Advanced RX Class:

Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups

Every 1 min for 12 mins, alternating between:
3 Squat Snatches (135#/95#)
3 Bar Muscle-ups

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Pt. 1: 2018 CrossFit Games Qualifier Workout 4

Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Bar Facing Burpees
3 Snatches (165#/115#) Power or Squat

* rest 5 min then part 2

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Pt. 2: FT: Deadlifts and Pull-ups

For time:
15 Deadlifts (225#/155#)
9 Pull-ups
12 Deadlifts
12 Pull-ups
9 Deadlifts
15 Pull-ups

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Photo by @robcwilson
Tips on the Qualifier WOD today (Pt. 1):
CrossFit WOD 180422 Tips With Pat Sherwood
The Kipping Handstand Push-Up

Results

Team WOD: Row, Deadlift Hold, Deadlifts, Goblet Squat Hold, KB Swings, Bar Hang, OH Lunges

Team WOD: Row, Deadlift Hold, Deadlifts, Goblet Squat Hold, KB Swings, Bar Hang, OH Lunges

As a team of 2:
Each partner must complete for time:
30 Row Calories
While partner holds Deadlift (185#/135#)
–then–
30 Deadlifts (185#/135#)
While partner holds Goblet Squat Hold (53#/35#)
–then–
30 Kettlebell Swings (53#/35#)
While partner Hangs on Bar
–then–
Each partner completes relay style:
100m Overhead Walking Lunge (20#/14#)

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SNORIDGE CROSSFIT