Category: Daily WOD

Advanced RX: Bulger

Advanced RX Class:

Bulger

10 rounds for time of:
Run 150m
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Handstand Push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. ~ www.crossfit.com

BTWB

Photo by @robcwilson

Results

Hang Power Snatch: 3-3-3 & E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Hang Power Snatch: 3-3-3

Hang Power Snatch 3-3-3

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

BTWB

E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Every 2 mins for 18 mins do:
Row 150m/125m
10 Alternating Dumbbell Snatches (50#/35#)
5 Lateral Burpee Over Dumbbells

BTWB
Photo by @robcwilson

Results

Results cont

Gymnastics Practice & FT: Air Squats and Rope Climbs

Gymnastics Practice

Skill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up

* 20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.

BTWB

FT: Air Squats and Rope Climbs

For time:
100 Air Squats
4 Rope Climbs, 15 ft
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb

BTWB
Photo by @robcwilson
5 more athletes test positive and are sanctioned from CrossFit events including 4 time Masters Champ Shawn Ramirez.
Athletes in Breach of Drug Policy

Results

Results cont

Bench Press : 1-1-1-1-1 & 7 RFT: Sumo Deadlift High Pulls and Ring Dips

Bench Press : 1-1-1-1-1

Bench Press 1-1-1-1-1

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

BTWB

7 RFT: Sumo Deadlift High Pulls and Ring Dips

7 rounds for time of:
10 Sumo Deadlift High Pulls (95#/65#)
10 Ring Dips

BTWB
Photo by @robcwilson

Results

Results cont

Front Squat 4-4-4-4 & 3 RFT: Rows, Wall Balls and Toes To Bar

Front Squat 4-4-4-4

Front Squat 4-4-4-4

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

BTWB

3 RFT: Rows, Wall Balls and Toes To Bar

3 rounds for time of:
Row 300m
25 Wall Balls (20#/14#)
15 Toes To Bars

BTWB

Adv RX: Squat Clean Thruster 1-1-1-1-1 & FT: Squat Clean Thrusters, Toes-to-bars and Double Unders

Advanced RX Class:

Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

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

BTWB

FT: Squat Clean Thrusters, Toes-to-bars and Double Unders

For time:
10 Squat Clean Thrusters (135#/95#)
10 Toes-to-bars
30 Double Unders
8 Squat Clean Thrusters
8 Toes-to-bars
30 Double Unders
6 Squat Clean Thrusters
6 Toes-to-bars
30 Double Unders
4 Squat Clean Thrusters
4 Toes-to-bars
30 Double Unders
2 Squat Clean Thrusters
2 Toes-to-bars
30 Double Unders

BTWB
Photo by @robcwilson
Results

Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters

Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters

As a team of 2 complete for time:
100 Double Unders
100 AbMat Sit-ups
20 Squat Clean Thrusters, pick load
80 Double Unders
80 AbMat Sit-ups
16 Squat Clean Thrusters, pick load
60 Double Unders
60 AbMat Sit-ups
12 Squat Clean Thrusters, pick load
40 Double Unders
40 AbMat Sit-ups
8 Squat Clean Thrusters, pick load
20 Double Unders
20 AbMat Sit-ups
4 Squat Clean Thrusters, pick load
* Alternate work/rest and split reps. Share a barbell.

BTWB

Hang Power Clean 3-3-3 & 3 x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

Hang Power Clean 3-3-3

Hang Power Clean 3-3-3

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

BTWB

3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

For 3 cycles:
AMRAP in 3 mins of:
3 Power Cleans (165#115#)
6 Handstand Push-ups
9 Pull-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* Choose load you can touch and go, not singles.

BTWB
Photo by @robcwilson

Results

Results cont

Front Squat 5-5-5-5 & Bionic

Front Squat 5-5-5-5

Front Squat 5-5-5-5

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

BTWB

Bionic

5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)

BTWB
Photo by @robcwilson
New Rules, New Games:
A Day-By-Day Look at the 2019 CrossFit Games Week
Results
Results cont