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Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6: Handstand Push-ups, Box Jumps, Wall Balls and Toes-to-bars18-15-12-9-6 reps, for time of:
Handstand Push-up
Box Jump (24″/20″)
Wall Ball (20#/14#)
Toes-to-bar
Hang Squat Snatch 2-2-2-2-2Hang Squat Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
5 Chest-to-bar Pull-ups
10 Push-ups
15 Front Squats (45#/33#)
Photo by @robcwilson
This Thursday we will learn the workouts for the Teens and Masters Online Qualifier. Here’s to hoping for some well programmed and fun workouts for Eva (as well as ones to program for the gym).
Regionals invites are all set. They will begin May 19 with the West Regional being held in Portland June 2-4.
Get Your Regional Tickets Now!
Working on the rope climb? The Rope Climb (Basket)
Ben Smith does Heavy “Amanda” (Snatches and Muscle-ups): Ben Smith Scales Up Today’s Workout
FT: Run, Thrusters, and Rope ClimbsFor time:
Run 200m
18 Thrusters (75#/55#)
4 Rope Climbs 15 ft.
Run 200m
15 Thrusters (95#/65#)
3 Rope Climbs
Run 200m
12 Thrusters (115#/75#)
2 Rope Climbs
Run 200m
9 Thrusters (135#/95#)
1 Rope Climb
*Change load as you go
For time:
30 Row Calories
30 Assault Bike Calories
100 Double Unders
Photo by @robcwilson
In a nod to the classic television series, “The Golden Girls,” Rich Froning and Dan Bailey star in a CrossFit original production: “The Golden Boys.” Dorothy, Blanche, Rose and Sophia are replaced with Froning, Bailey, special guest Sara Sigmundsdottir and some dumbbells. Watch the fun and drama unfold as Froning and Bailey go head-to-head in Open Workout 17.2. The Golden Boys
Team WOD: Run (bumper plate), Thrusters, and Rope ClimbsAs a Team of 2, complete for time:
400m Run (Bumper plate 45#/25#)
60 Thrusters (95#/65#)
6 Rope Climbs, 15 ft
400m Run (bumper plate)
40 Thrusters
4 Rope Climbs
400m Run (bumper plate)
20 Thrusters
2 Rope Climbs
Break up the reps for Thrusters/RC but must run together.
Share one bumper plate as a team. Sub 2 Supine RC to 1 RC.
Photo by @robcwilson
In a nod to the classic television series, “The Golden Girls,” Rich Froning and Dan Bailey star in a CrossFit original production: “The Golden Boys.” Dorothy, Blanche, Rose and Sophia are replaced with Froning, Bailey, special guest Sara Sigmundsdottir and some dumbbells. Watch the fun and drama unfold as Froning and Bailey go head-to-head in Open Workout 17.2. The Golden Boys
Back Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Back Squats, Double Unders and Ball Slams3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)
Lisa takes her rehab to another level with the Stone Slam. #noisecomplaint
Photo by @robcwilson
Max Effort Day: 1RM Snatch, Clean & Jerk, or Front SquatRound One: Max Effort Day (1RM)
20 Minutes to complete:
1RM
Clean & Jerk, Snatch or Front Squat
* Choose 1 lift
After 1RM choose a minimum of 3 exercises and shoot for a personal record.
Round Two: Max Effort Day (Choose minimum of 3):
Row 500m Max Effort
Run 400m Max Effort
Standing Box Jump Max Height
Pull-ups Max Reps
Double-Unders Max Reps
Toes-to-bar Max Reps
Wall Balls Max Reps
Handstand Push-ups Max Reps
Photo by @robcwilson
Today was something we haven’t done in a long time – max effort day! Finding your max lift or max unbroken set, or fastest time is a fun challenge that helps you find your limits and also push for a PR. We will do this again with the same lifts and a few different movements really soon. Lots of PR’s and new goals were set today, so get after your goats and practice them to be ready for the rematch!
I will also program the max height box jump again as there was some confusion in the early classes as to whether a step or moving start could count. The intent was that this was to be a standing static jump with no step to or moving/running start. That momentum shift is a large advantage to jumping for height. Next time it will be spelled out better.
CF Games 40-44 Men’s Masters Open Winner Banned and Disqualified
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts (135#/95#)
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips
Photo by @robcwilson
Eva is excited! About things!
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Double Unders and Push Press3 rounds for time of:
Row 500m
50 Double Unders
10 Push Press (115#/75)
4 RFT: Muscle-ups, Wall Balls and Handstand Push-ups4 rounds for time of:
5 Muscle-ups
25 Wall Balls (20#/14#)
10 Handstand Push-ups
Photo by @robcwilson
A little more info on the upcoming Online Qualifier AKA the Teens and Masters Regionals:
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 10 mins do:
Row 1000m
then in the remaining time, AMRAP of:
25 Wall Balls (20#/14#)
25 Sumo Deadlift High-pulls (95#/65#)
Photo by @robcwilson
Congrats to Eva! I think it’s safe to say that she has qualified and will advance to the Online Qualifier for the Teenage Girls (16-17) division for the “Regionals” step for the 2017 CrossFit Games. The top 200 will advance with their Open placing counting as one WOD (Open final standing = points for WOD “1”). Eva finished the Open ranked 133rd in the world out of around 2,100 girls.
We’re all very proud of her for setting high goals after last year’s Open and training hard consistently day in and day out to improve all aspects of her strength and fitness and see how far she could go to advancing to the Games. She overcame being sick in Week 1 of the Open to put in four straight strong and dominant scores to stay in the top 200. Getting to the next step is an extremely impressive achievement and we’re all excited to see how she does in April in the Online Qualifier. Her dedication, discipline, and improvement all year long have been inspiring and it’s been fun being one of her coaches along the way.