Community. Coaching. Caring. Since 2009.
Back Squat: 1RMRecord your best Back Squat 1 Rep Max lift.
Only include the heaviest 1 rep, do not include sets prior to it
5 rounds for time of:
Run 200m
20 Wall Balls (20#/10#)
10 Toes-to-bars
Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push JerksAs a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run
* Runs must be done as a team, alternate work on the other movements (one works, one rests).
Photo by @robcwilson
Congrats to Rob, Shay and Peter for completing their CrossFit L1 Certificate Course this past weekend at CF Belltown! Michelle and I are SO PROUD of you all! Love to see this.
NEW DIVISIONS AND LASTING LEGACIES
Results
Deadlift 4-4-4-4Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
12 Deadlifts (225#/155#)
21 Kettlebell Swings (53#/35#)
Could Mat Fraser Be Moving to Cookeville, Tennessee?
Results
Results cont
5 rounds, 1 min per station, of:
Lateral Burpee (Over Barbell)
Front Squat (135#/95#)
Handstand Push-up
Hang Power Clean (135#/95#)
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.
Photo by @robcwilson
This pretty much sums up today’s workout.
Sports Illustrated Says Mat Fraser is 4th Fittest Male Athlete in 2017
Complete as many rounds as possible in 15 mins of:
5 Chest-to-bar Pull-ups
10 One Arm Dumbbell Snatch (Alternating), pick load
15 Box Jumps (24″/20″)
Photo by the birthday boy @robcwilson
Big happy birthday to Rob! Welcome to the masters category! Today you get to be the featured athlete photo.
Lots of visitors today for the early Honeybadger Class at 0530. Thanks to Coach Jill and all of you who helped things to run smoothly with a pretty big crew. The bulk of that group are Affiliate owners who are in town at Salish Lodge for the Iron + Mortar Affiliate summit.
2017 GAMES: THE UNSEEN SCENES
UPDATE STUDIO: FAN Q&A WITH MATHEW FRASER
Results
Results cont
Ring Dip (Weighted) 5-5-5-5-5Ring Dip (Weighted) 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-40-30-20-10 reps, for time of:
Row (calories)
AbMat Sit-up
Clean Pull 3-3-3-3Clean Pull 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
15 Wall Balls (20#/14#)
Run 100m
10 Deadlifts (185#/135#)
Photo by @robcwilson
Ben Bergeron’s Top 10 Moments of the 2017 CrossFit Games
Results
Results cont
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Full squat.
“Isa-Muscle-Grace” or “Amanda-Grace”4-5-6-6-5-4 reps, for time of:
Squat Snatch (135#/95#)
Muscle-up
Clean & Jerk (135#/95#)
Photo by @robcwilson
This WOD was a tough mash-up of Isabel (squat), Grace, and 30 MU for time. Or “Amanda plus Grace and some more reps”. Either way a challenge.
Some changes for CF Mayhem Freedom. I’m thinking Jenn Smith will be the new teammate for Froning and company.
Hang Squat Snatch + Snatch Balance 1-1-1-1-1Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Power Snatches (75#/55#)
10 Toes-to-bars
20 Power Snatches
10 Toes-to-bars
15 Power Snatches
10 Toes-to-bars
10 Power Snatches
10 Toes-to-bars
5 Power Snatches
10 Toes-to-bars
Photo by @robcwilson
Events:
Sam’s annual Memorial WOD will be this Saturday (8/26). NO TEAM WOD or Advanced RX class!
Please sign up for your start time in the gym. Wear Sam’s Memorial T-shirt from lat year OR wear Royal Blue if you have it! The new shirt will be going in this week and we will distribute them as soon as we get them and collect payment for the fundraiser.
Please try to sign up, if you can’t then show up and we will fit you in as there are openings. If you are planning to rope climb you MUST protect and cover your anchor leg shin. No bare skin.
Class times for “Saimo” on 8/26 Saturday:
If you haven’t signed up but want to do this WOD, there are a couple spots at 0830 or please show up at the 1130 and get warmed up and we will roll you in!
Inside the Leaderboard: Margins of Victory
Results
Results cont
2 Deadlifts, pick load
Every 1 min for 6 mins.
* Touch and go, no drops.
For time:
30 Double Unders
30 Deadlifts (225#/155#)
30 Double Unders
30 Knees To Elbows
30 Double Unders
30 Pull-ups
30 Double Unders
30 Ball Slams (40#/30#)
30 Double Unders
