AMRAP 12 mins: Hang Power Cleans, Front Squats and Ring Dips
Complete as many rounds as possible in 12 mins of:
9 Hang Power Cleans (115#/75#)
7 Front Squats (115#/75#)
5 Ring Dips
Category: CF Games
Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs & Pt. 2: Open 15.1A: 1RM Clean and Jerk
Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs
Complete as many rounds as possible in 14 mins of:
8 Handstand Push-ups
8 Box Jumps (30″/24″)
1 Rope Climb (15 ft.)
Complete Pt. 1 rest 3 minutes then immediately being Pt. 2.
Rest 3 Minutes
Pt. 2: Open 15.1A: 1RM Clean and Jerk
1-rep-max clean and jerk
6 minute time cap
Checkout: AbMat Sit-ups
For time:
100 AbMat Sit-ups
BTWB
Photo by @robcwilson
Congrats to Eva for placing 3rd (out of 8) this past weekend in her first CrossFit competition! She competed in the ETown Teen Throwdown at Eatonville CrossFit in the Varsity division. Way to get on that podium!
Also “false grip fist bumps” to Eva and to Robbie who both got their 1st Muscle-ups tonight (and several after)! Both have been working the strict pull-ups, ring pull-ups, strict dips and progressions for some time now and it paid off.
Front Squat 6-4-2-2-1 & AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs
Front Squat 6-4-2-2-1
Front Squat 6-4-2-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs
Complete as many rounds as possible in 20 mins of:
20 Wall Balls (20#/14#)
Run 200m
20 Shoulder-to-Overheads (75#/55#)
Run 200m
20 Toes-to-bars
Run 200m
Bench Press 2-2-2-2-2 & Helen
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Helen
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
BTWB
Photo by @robcwilson
Benchmark “Girl” of the week continues. Last week we completed “Annie”, one of the classic benchmark workouts known as the “Girls”. This week is “Helen”. We have a couple more that will show up over the next couple of weeks.
The below podcast interview with Julie Foucher and Dave Castro is a very insightful and interesting look into the person who is in charge of the CrossFit Games and also the co-director of CrossFit Training. Definitely worth the listen.
PH29 Dave Castro on applying lessons learned as a SEAL and directing the CrossFit Games
Want to know what the Games payouts are this year? They are growing again!
EMOM for 10 mins: Strict Pull-ups & 3 RFT: Runs, Deadlifts and Strict Handstand Push-ups
3 RFT: Runs, Deadlifts and Strict Handstand Push-ups
3 rounds for time of:
Run 400m
20 Deadlifts (225#/155#)
10 Strict Handstand Push-ups
Scale to negatives for strict HSPU or to box pike.
Push Press 3-3-3-3-3 & AMRAP 8 mins: Box Jump Overs, Wall Balls
Push Press 3-3-3-3-3
Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 8 mins: Box Jump Overs, Wall Balls
Complete as many rounds as possible in 8 mins of:
3 Box Jump Overs (24″/20″)
3 Wall Balls (20#/14# to 10 ft./9ft.)
6 Box Jump Overs
6 Wall Balls
9 Box Jump Overs
9 Wall Balls
12 Box Jump Overs
12 Wall Balls
15 Box Jump Overs
15 Wall Balls
18 Box Jump Overs
18 Wall Balls
21 Box Jump Overs
21 Wall Balls
24 Box Jump Overs
24 Wall Balls
Continue +3 each until 8 minutes is up.
Back Squat 6-4-2-2-1 & 4 RFT: Runs, Burpees and Front Squats
Back Squat 6-4-2-2-1
Back Squat 6-4-2-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Burpees and Front Squats
4 rounds for time of:
Run 400m
15 Burpees
12 Front Squats (135#/95#)
BTWB
Photo by @robcwilson
Still recovering from Murph? Make sure you are getting cozy with a foam roller and rolling your lats, upper traps and behind your shoulders for your upper body and hit your hamstrings, quads, flutes and calf muscles for your lower body. This should be a daily routine but especially after a high volume workout like Murph you can’t put it off.
Power Snatch 1-1-1-1-1 & Annie
Power Snatch 1-1-1-1-1
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
BTWB
Photos by @robcwilson
Murph Pre-brief:
Today was recovery day. Get moving but not too much. Tomorrow will see some squats to get the legs functional again.
Did you miss the final week of Regionals? Replays can be found here.
Team WOD: Squat Cleans, Push Press
Team WOD: Squat Cleans, Push Press
As a team of 2 complete 20 rounds for time of:
3 Squat Cleans (135#/95#)
3 Push Press (135#/95#)
Post total time.
* Use one bar. Alternate with your partner after 1 full round (10 rds total per partner)
** 3rd Clean can be a clean-thruster to count as 1st PP rep
Post total time.
Hero Week: Wittman
Hero Week: Wittman
7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st BN, 12th Infantry Regiment, 4th BDE Combat Team, 4th Infantry DN, based out of Ft. Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ crossfit.com
The ONLY classes on Memorial Day Monday will be at 0830, 0930, and 1030. ALL other class times are cancelled. We are programming “Murph” which is a long Hero WOD. Monday will officially end “Hero Week”.
Sign-up times are posted on the whiteboard in the gym. As of now the 0930 and 1030 are full, and there are a few spots left for the 0830.
- If you did not sign up show up and we will fit you in between waves.
- If you already signed up please stick to your time slot.