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Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and RowComplete as many rounds as possible in 16 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 AbMat Sit-ups
16 Row Calories
* Scale BMU to 6 Strict Pull-ups or 8 Ring Rows each round
Photo by @robcwilson
Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
5 Squat Cleans, 205/135 lbs
15 Handstand Push-ups
Run 100m
4 Squat Cleans
12 Handstand Push-ups
Run 200m
3 Squat Cleans
9 Handstand Push-ups
Run 300m
2 Squat Cleans
6 Handstand Push-ups
Run 400m
1 Squat Clean
3 Handstand Push-ups
Run 500m
Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Medicine Ball Sit-upsAs a team of 2 in 20 mins do:
Row 1500m
Run 1200m (Row/Run simultaneously)
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans (20#/14#)
10 Push Press (95#/65#)
10 Medicine Ball Sit-ups (20#/14#)
* As a team of 2 one partner will row while the other runs. Split distance however you want. When both Row and Run are complete, then continue with AMRAP alternating each exercise of 10 reps with your partner.
Photo by @robcwilson
Deadlift 2-2-2-2-2Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
8 Deadlifts, pick load
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)
Photo by @robcwilson
Lifting: 1 Squat Snatch + 1 Overhead SquatSquat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
* Complex
5 rounds for time of:
10 Chest-to-bar Pull-ups
15 Overhead Squats (75#/55#)
Run 200m
Photo by @robcwilson
The Pros & Cons of a Weightlifting Belt
Froning and Mayhem Freedom Fail to Qualify for the CrossFit Games
Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Dumbbell Burpees, Dumbbell Clean & Jerks, and Toes-to-barsComplete as many rounds as possible in 12 mins of:
6 Dumbbell Burpees (50#/35#)
6 Dumbbell Clean & Jerks (50#/35#)
6 Toes-to-bars
* Each DB Burpee starts from the Hang position. DL to hang, perform a burpee holding both DB’s, chest on the floor, stand back to hang with both DB’s for one rep.
** DB C&J touch one head of DB to floor, then PC and PJ.
Photo by @robcwilson
3 rounds for time of:
75 Double Unders
50 Air Squats
25 Row (calories)
Photo by @robcwilson
Is everyone looking at Bob’s short shorts or his short squat? #kidding #monstersquat #roids
CrossFit Games Open Registration:
SRCF Team Count – 12
Get signed up! The Open is coming Feb. 21st. We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks. Since your doing the workouts anyway then sign up! The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey. Select our gym when you register so that we can validate scores.
Results
Results cont
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
J.T.21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor ~ www.crossfit.com
Partner deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
80 Partner Wall Balls (20#/14#)
— then —
21 Partner Deadlifts (315#/225#)
Handstand Walk, 32 ft (16 ft. each partner)
18 Partner Deadlifts
Handstand Walk, 32 ft
15 Partner Deadlifts
Handstand Walk, 32 ft
— then —
80 Partner Wall Balls
Photo by @robcwilson
CrossFit Games Open Registration:
SRCF Team Count – 12
Get signed up! The Open is coming Feb. 21st. We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks. Since your doing the workouts anyway then sign up! The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey. Select our gym when you register so that we can validate scores.
Results
Team WOD: FT: Partner Wall Balls, Box Jump Overs, and Partner DeadliftsAs a team of 2 complete for time:
60 Partner Alternating Wall Balls (20#/14#)
40 Box Jump Overs (24″/20″)
20 Partner Deadlifts (275#/185#)
45 Partner Alternating Wall Balls
30 Box Jump Overs
15 Partner Deadlifts
30 Partner Alternating Wall Balls
20 Box Jump Overs
10 Partner Deadlifts
15 Partner Alternating Wall Balls
10 Box Jump Overs
5 Partner Deadlifts
* Alternate or split reps for box jump overs. Partner DL together with load both partners can safely touch and go.
Photo by @robcwilson