Community. Coaching. Caring.
For time:
Row 1000m
100 AbMat Sit-ups
50 Power Snatches (115#/75#)
Photo by @robcwilson
Actual photo of Advanced RX Class attendance on Saturday.
With the threat of more snow over the next couple days…
Please check here, Facebook and Instagram for any changes to the schedule. Early AM classes (0530) should especially check before setting out in the morning. If you see no updates then assume normal class times.
Results
Team WOD: 50-40-30-20-10: Row, Power Snatches and Box JumpsAs a team of 2 complete 50-40-30-20-10 reps, for time of:
Row Calories
Power Snatch (95#/65#)
Box Jump (24″/20″)
* As a team of 2, alternate work rest with your partner. Share a rower, bar, and box.
Photo by @robcwilson
CrossFit Games Open Registration:
Sumo Deadlift 5-5-5Sumo Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Clean & Jerk 1-1-1-1Power Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Burpee (50#/35#)
Handstand Push-up
Photo by @robcwilson
5 Tips For First Time CrossFit Open Participants
CrossFit Games Open Registration:
FT: Rows, Overhead Squats, and Muscle-upsFor time:
Row 1000m
50 Overhead Squats (75#/55#)
10 Muscle-ups
Photo by @robcwilson
Front Squat: 5 Rep MaxRecord your best Front Squat 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
3 rounds, 1 min per station, of:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min
Perform this by rotating immediately to the next
station every 1 min, the clock does not stop or reset
between stations.
* Total reps per round
5 Rep Ugg Boot Max
Photos by @robcwilson
CrossFit Games Open Registration:
Bench Press 9-7-5-3-1Bench Press 9-7-5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
50 Air Squats
35 Push-ups
20 Row Calories
Photo by @robcwilson
Deadlift 5-4-3-2-1Deadlift (Touch and Go) 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For 5 cycles:
AMRAP in 3 mins of:
3 Muscle-ups
5 Deadlifts (225#/155#)
10 Kettlebell Swings (70#/53#)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson
CrossFit Games Open Registration:
Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town
Results
Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and DeadliftsAs a team of 2 complete 3 rounds for time of:
Partner Run 400m
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Deadlifts (225#/155#)
* Run as a team, then alternate work/rest with your partner, splitting up reps as you go.
Photo by @robcwilson
Happy birthday Christine!
CrossFit Games Open Registration:
Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town
Front Racked Alternating Reverse Lunge 8-8-8-8Front Racked Alternating Reverse Lunge 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Clean from floor
50-40-30-20-10 reps, for time of:
Double Under
Walking Lunge
Photo by @robcwilson