Category: CF Games

EMOM for 10 mins: Strict Pull-ups & 3 RFT: Runs, Deadlifts and Strict Handstand Push-ups

EMOM for 10 mins: Strict Pull-ups

3 Strict Pull-ups

Every 1 min for 10 mins.

2016 Regionals Week 3 Highlights

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.

BTWB

Photo by @robcwilson

Push Press 3-3-3-3-3 & AMRAP 8 mins: Box Jump Overs, Wall Balls

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.

BTWB Photo by @robcwilson
Update Show: 2016 Regional Recap

Back Squat 6-4-2-2-1 & 4 RFT: Runs, Burpees and Front Squats

Back Squat 6-4-2-2-1

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

Inside the Leaderboard: Regionals Week 3

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

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.

2016 Regionals – Week 3

Still Reigning

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.

BTWB

Photo by @robcwilson

Week 3 Regional Recap: Day 1

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

BTWB

Photo by @robcwilson

Monday Schedule:

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.

Hero Week: DT

Clean & Jerk 1-1-1

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

2016 Regionals Week 2 Highlights

Hero Week: DT

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~ crossfit.com

BTWB

Photo by @robcwilson

Sign-ups for Memorial Day Murph on Monday are on the whiteboard. The 0930 class is full, so 10:30 is still available.

Annie Thorisdottir, “DT” at men’s weight of 155# in 8:27 – [video]

Squat Clean 2-2-2-2 (Touch and Go) & 10 RFT: Squat Cleans, Deadlifts and Double Unders

Squat Clean 2-2-2-2 (Touch and Go)

Squat Clean 2-2-2-2

Use the heaviest weight you can for each set.
(Touch and Go)

10 RFT: Squat Cleans, Deadlifts and Double Unders

10 rounds for time of:
2 Squat Cleans (165#/110#)
5 Deadlifts (165#/110#)
20 Double Unders

BTWB

PR Bell Photo by @robcwilson

ATTENTION: Tomorrow, Saturday 5/21 due to the West Regional there will be no Advanced RX Class. We will only have the 0930 class with the usual Team Workout with Coach Rob.

For those going to the West Regional in Portland we will see you all there!