Team WOD: 40 RFT: Wall Balls, Handstand Push-ups, and Power Cleans & Solo WOD: Holleyman & Opt. 2: 20 RFT: Wall Balls, Handstand Push-ups and Power Cleans

Team WOD: 40 RFT: Wall Balls, Handstand Push-ups, and Power Cleans

40 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 185/125 lbs

Solo WOD: Holleyman

30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 225/155 lbs

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Opt. 2: 20 RFT: Wall Balls, Handstand Push-ups and Power Cleans

20 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 185/135 lbs

Team WOD: AMRAP 20 mins: Burpees, Rope Climbs, and Double Unders & Solo WOD: AMRAP 10 mins: Burpees, Rope Climbs and Double Unders & Team WOD: Optional Checkout

Team WOD: AMRAP 20 mins: Burpees, Rope Climbs, and Double Unders

With a partner, alternating full rounds – AMRAP in 20 mins of:
5 Burpees
1 Rope Climb (15 ft.)
30 Double Unders

Solo WOD: AMRAP 10 mins: Burpees, Rope Climbs and Double Unders

Complete as many rounds as possible in 10 mins of:
10 Burpees
1 Rope Climb (15 ft.)
20 Double Unders

Team WOD: Optional Checkout

4 rounds for time of:
50m Sled Push (245#/200#)
50m Farmers Walk (Kettlebell) (70#/53#)

  • Alternate 25m with your partner

Photo by @snoridgecrossfit

4th of July Schedule (Monday 7/4):

  • 9:30am class
  • 10:30am class
  • All other class times cancelled that day (rest of week are normal hours)
  • Team and Solo WOD options for all classes

Meet the Final Four Added to the Games Roster

Workout Winners From the Last-Chance Qualifier

The Last-Chance Qualifier wrapped up on Friday. Over the course of two days, 30 men and 30 women competed in a series of four workouts in one final attempt to qualify for this year’s Games. The capacity displayed by the winners of each workout is worth watching.

WATCH THE WINNING WORKOUTS

Results

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1 & Opt. 1: AMRAP 15 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks & Opt. 2: AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1

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

Opt. 1: AMRAP 15 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 15 mins of:
Run 200m
12 Deadlifts (115#/75#)
9 Hang Power Cleans
6 Push Jerks

Opt. 2: AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 20 mins of:
Run 200m
3 Deadlifts (135#/95#)
5 Hang Power Cleans
7 Push Jerks

Photo by @snoridgecrossfit

Results

Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups & Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m

Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Run 400m
30 Back Squats (115#/75#)
20 Lateral Burpee Over Barbells
10 Pull-ups
20 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
10 Pull-ups
10 Back Squats (155#/105#)
10 Lateral Burpee Over Barbells
10 Pull-ups
Run 400m

Photo by @snoridgecrossfit

Results

E2MOM for 10 mins: Snatch & Chipper: Run, Muscle-ups, Squat Snatch & Checkout: Hollow Rocks: 50 Reps

E2MOM for 10 mins: Snatch

1 Snatch (pick load)

Every 2 mins for 10 mins.

Chipper: Run, Muscle-ups, Squat Snatch

For time:
Run 200m
9 Muscle-ups
9 Squat Snatches (135#/95#)
Run 200m
7 Muscle-ups
7 Squat Snatches
Run 200m
5 Muscle-ups
5 Squat Snatches
* Running “Amanda”. Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.

Checkout: Hollow Rocks: 50 Reps

For time:
50 Hollow Rocks

Photo by @snoridgecrossfit

Results

Results cont

E2MOM for 12 mins: Power Clean + Hang Power Clean & Pt. 1: 3 RFT: Hang Power Cleans and Burpees & Pt. 2: 4 RFT: Alternating V-ups and Hand Release Push-ups

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.

Pt. 1: 3 RFT: Hang Power Cleans and Burpees

3 rounds for time of:
15 Hang Power Cleans (135#/95#)
15 Burpees

* Rest 4 minutes between Part 1 and Part 2

Pt. 2: 4 RFT: Alternating V-ups and Hand Release Push-ups

4 rounds for time of:
12 Alternating V-ups
10 Hand Release Push-ups

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: 2 RFT: Partner Rows, Deadlifts, Dumbbell Snatches, and Double Unders & Solo WOD: 4 RFT: Row, Deadlifts, Alt Dumbbell Snatches, and Double Unders

Team WOD: 2 RFT: Partner Rows, Deadlifts, Dumbbell Snatches, and Double Unders

2 rounds for time of:
50/40 Partner Calorie Rows
60 Deadlifts (185#/135#)
70 Alternating Dumbbell Snatches (50#/35#)
80 Double Unders

Solo WOD: 4 RFT: Row, Deadlifts, Alt Dumbbell Snatches, and Double Unders

4 rounds for time of:
10/8 Row Calories
15 Deadlifts (155#/105#)
20 Alternating Dumbbell Snatches (50#/35#)
30 Double Unders

Photo by @snoridgecrossfit

Jeffrey Adler, Emma Lawson Edge Out Patrick Vellner, Paige Powers for Atlas Games Wins

Fittest on Earth: Next Gen, Official Trailer

Results

Back Squat 4-4-4-4 & 27-21-15: Back Squats and Handstand Push-ups & AMReps 2 mins: Hollow Rocks

Back Squat 4-4-4-4

Back Squat 4-4-4-4

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

27-21-15: Back Squats and Handstand Push-ups

27-21-15 reps, for time of:
Back Squat (165#/110#)
Handstand Push-up

AMReps 2 mins: Hollow Rocks

As many reps as possible in 2 mins of:
Hollow Rock

Photo by @snoridgecrossfit

Official Trailer — “Fittest on Earth: Next Gen”

Dave Castro Is Back To Support Affiliates

“I am humbled and honored, appreciate the opportunity, and I’m excited,” Castro said during a company all-hands meeting on Thursday, June 9.

Results

Week of Benchmarks: Team WOD: Fight Gone Bad – Task Priority & Solo: Task Priority FGB

Week of Benchmarks: Team WOD: Fight Gone Bad – Task Priority

As a Team of 2 complete for Time:
100 Wall Balls (20#/14#)
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jump
100 Push Presses (75#/55#)
100 Rows

Post total time.
* As a Team of 2, share ball, bar, rower and box. Alternate work with your partner and split reps as a team.

Solo: Task Priority FGB

3 rounds for time of:
20 Wall Balls (20#/14#)
20 Sumo Deadlift High-pulls (75#/55#)
20 Box Jumps (20″)
20 Push Press (75#/55#)
20 Row Calories
Rest 1 min

Photo by @snoridgecrossfit

Week of Benchmark concludes! From long workouts like Murph and Fight Gone Bad variations to short sprints like Grace and Annie this was a solid week testing some classic benchmarks that cover a wide range of modalities, time domains, and components of fitness.

A Weekly Open Test and Week of Heroes are future tests to look forward to!

Results

Deadlift 7-7-7 & Week of Benchmarks: Opt. 1: Diane & Opt. 2: Christine

Deadlift 7-7-7

Deadlift 7-7-7

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

Week of Benchmarks: Opt. 1: Diane

21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up

Opt. 2: Christine

3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″ for all)

Photo by @snoridgecrossfit

Week of Benchmark continues with another “choose it” day.

Proper Execution of the Deadlift

One of many faults seen in the deadlift is the shoulder rising without the hips in the initial ascent. This fault naturally creates another, as the bar will travel around the knees for an improper line of action. At light to moderate loads, these faults create inefficiencies due to the arcing bar path and improper sequence of action.

Continued execution of this fault leads to bad habits that pay no dividends when loads increase significantly. To reach maximal loading potential, the knees must participate in the lift by pushing the bar away from the floor in the initial ascent, an action not present in this fault.

WATCH

CrossFit Games: Who Wins When the Teams Go Head-to-Head?

Every team competing at the Semifinals will take on two standardized workouts programmed by CrossFit. One, a team snatch ladder, and the other, a chipper of thrusters and legless rope climbs.

At the Syndicate Crown, CrossFit Mayhem Freedom finished ahead of its competition in Thrusters + Legless Rope Climbs. At the Lowlands Throwdown, CrossFit Reykjavik posted the best score in the event.

Watch the two affiliates go head-to-head and find out which team comes out on top.

WATCH 

Results

Results cont

    Membership Information Request


    Name (required)

    Email (required)

    Phone Number