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Bent Over Barbell Row: 8-8-8-8-8Bent Over Barbell Row 8-8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
5 Deadlifts (155#/105#)
10 Ball Slams (30#/20#)
25 Double Unders
Photo by @robcwilson
Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Devil Press, pick load
10 Box Jumps (24″/20″)
10 Toes-to-bars
* DB Devil Press: complete a burpee on DB handles on the floor, then jump feet back up to hands, then in one ground to overhead motion bring both DB’s overhead locked out (no clean and jerk allowed).
Complete as many rounds as possible in 20 mins of:
Run 400m
40 Air Squats
4 Muscle Ups
* Sub 8 C2B pull-ups for MU ea round
Photo by @robcwilson
So How Many People Participated in the 2019 CrossFit Open?
Results
Results cont
Shoulder Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row 21097m
This is an all out effort for time.
2013 CrossFit Games
April Fools!
Photo by @robcwilson
Rich Froning Accepts Individual Invite to Compete at 2019 CrossFit Games
Results
Results cont
Hang Squat Snatch 1-1-1-1-1Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
40 Wall Balls (20#/14#)
30 Burpees
40 Hang Power Snatches (95#/65#)
30 Box Jumps (30”/24”)
40 Wall Balls
Team WOD: AMRAP 20 mins: Partner Wall Balls, Row, Pull-ups, Burpee over DB, Handstand Push-upsAs a team of 2 complete as many rounds as possible in 20 mins of:
100 Partner Wall Balls (20#/14#)
80 Row Calories
60 Pull-ups
40 Burpee Over Dumbbells
20 Handstand Push-ups
* Alternate work and rest w/ your partner
Ring Dip (Weighted) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Deadlifts and Double Unders3 rounds for time of:
Run 600m
16 Deadlifts (225#/155#)
60 Double Unders
* Touch and Go, no drops
Photo by @robcwilson
1 Power Clean + 2 Push Jerk: 1RMRecord your best 1 Power Clean + 2 Push Jerk 1 rep max lift.
* Complex of 1 PC + 2 PJ.
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Photo by @robcwilson
Back Squat: 20RMRecord your best Back Squat 20 rep max lift.
Only include the heaviest 20 rep, do not include sets prior to it.
3 rounds for time of:
Run 400m
3 Rope Climbs
15 Kettlebell Goblet Squats (53#/35#)
* Scale climbs to 2 supine climbs per RC
Photos by @robcwilson
The 2019 CrossFit Games Open is officially over! Another year down and another good test of fitness with some fun and grueling workouts. It was great to see a final push of people to sign up and get over 30 of you officially registered. That is what makes Friday Night Lights. Having a huge group of us showing up to put in the work, judge, cheer, PR and party is what it’s all about. This fall the Open will be back as the schedule shifts to moving the Open to October every year. This will kickoff the 2020 CF Games season. We are hoping to double the participation in the gym and see more people get over their fear and sign up!
Dave Castro Didn’t Test 19.5
Who’s Qualified for the Games Unofficially in the Top 20
Results
Results cont
Power Snatch 2-2-2-1-1-1Power Snatch 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
6 Dumbbell Burpees, pick load
9 Toes-to-bars
12 Box Jumps (24″/20″)
