Category: Daily WOD

Advanced RX: Squat Clean Thruster 1-1-1-1 & Advanced RX: Half Kalsu

Advanced RX: Squat Clean Thruster 1-1-1-1

Squat Clean Thruster 1-1-1-1

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

BTWB

Advanced RX: Half Kalsu

For Time:

50 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 50 total thrusters.

BTWB

Photo by @robcwilson

Team Kalsu: Light or Heavy Option

Team Kalsu:

Light Option

As a team of 2 complete for time:
100 Thrusters (95#/65#)
* Start each minute with 5 Burpees then max rep Thrusters
* Alternate partners every minute / Only one person working at one time.
* Time stops when team reaches a total of 100 Thrusters

BTWB

Team Kalsu:

Heavy Option

As a team of 2 complete for time:

100 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters

Partner 1 completes 5 burpees then completes as many Thrusters as possiblefor remainder of minute. At top of next minute Partner 2 does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.

BTWB

Photo by @robcwilson

Results

Lifting: Deadlifts and Hollow Rocks & AMRAP 12 mins: Deadlifts, Pull-ups and Box Jump Overs

Lifting: Deadlifts and Hollow Rocks

Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate sets DL and HR.

BTWB

AMRAP 12 mins: Deadlifts, Pull-ups and Box Jump Overs

Complete as many rounds as possible in 12 mins of:
6 Deadlifts (185#/135#)
8 Pull-ups
10 Box Jump Overs (24″/20″)

BTWB

Photo by @robcwilson

Results

Results cont

Bench Press: 5-5-5-5-5 & Chipper: Single Dumbbell Hang Clean & Jerks, Wall Balls, Burpee Over Dumbbells and Muscle-ups

Bench Press: 5-5-5-5-5

Bench Press 5-5-5-5-5

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

BTWB

Chipper: Single Dumbbell Hang Clean & Jerks, Wall Balls, Burpee Over Dumbbells and Muscle-ups

For time:
80 Single Dumbbell Hang Clean & Jerks (pick load)
60 Wall Balls (20#/14#)
40 Burpee Over Dumbbells
10 Muscle-ups
* HC&J are alternating L/R

BTWB

Photo by @robcwilson

Results

Results cont

Hang Squat Clean: 1-1-1-1-1 & 5 RFT: Rows, Thrusters and AbMat Sit-ups

Hang Squat Clean: 1-1-1-1-1

Hang Squat Clean 1-1-1-1-1

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

BTWB

5 RFT: Rows, Thrusters and AbMat Sit-ups

5 rounds for time of:
Row 250m
15 Thrusters (45#/33#)
25 AbMat Sit-ups

BTWB

Photo by @robcwilson

Today’s workout is the last of 2019. Mike approves of this WOD!

  • We are closed tomorrow for New year’s Eve 12/31 and also on New Year’s Day 1/1.
  • Normal hours as of Thursday 1/2

Have a safe and Happy New Year!

With New Movements, “DCF Original” Throws Back to Origins of Dubai Championship

Advanced RX: Deficit Deadlift 3-3-3 & 4 RFT: Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

Advanced RX: Deficit Deadlift 3-3-3

Deficit Deadlift 3-3-3

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

BTWB

4 RFT: Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

4 rounds for time of:
5 Deadlifts (275#/185#)
10 Bar Facing Burpees
15 Chest-to-bar Pull-ups
Rest 1 min

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Results

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up
* Use mats, choose load both can touch and go. Split reps on Burpees and C2B.

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Results

Power Clean: 2RM & The Chief

Power Clean: 2RM

Record your best Power Clean 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

BTWB

The Chief

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.

BTWB

Photo by @robcwilson

Results

Results cont

Blake

Blake

4 rounds for time of:
Plate Overhead Walking Lunge 100 ft (45#/25#)
30 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
10 Handstand Push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. ~ www.crossfit.com

BTWB

Overhead Squat: 1-1-1-1-1 & AMRAP 9 mins: Power Snatches, Ring Dips and Overhead Squats

Overhead Squat: 1-1-1-1-1

Overhead Squat 1-1-1-1-1

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

BTWB

AMRAP 9 mins: Power Snatches, Ring Dips and Overhead Squats

Complete as many rounds as possible in 9 mins of:
9 Power Snatches (75#/55#)
9 Ring Dips
9 Overhead Squats (75#/55#)

BTWB

Photo by @robcwilson

Zoe Claws says Merry Christmas!

Results

Results cont

SNORIDGE CROSSFIT