Category: Daily WOD

Bear Complex 1-1-1-1-1 & AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell Snatches

Bear Complex 1-1-1-1-1

Bear Complex 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
One rep is:
1 Power Clean (full)
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press

BTWB

AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell Snatches

Complete as many rounds as possible in 9 mins of:
30 Row Calories
30 Hand Release Push-Ups
30 One Arm Alternating Dumbbell Snatches (50#/35#)

BTWB

Lifting: Weighted Pull-ups and Hollow Rocks & FGB Style: Wall Balls, Box Jumps, AbMat Sit-ups and Burpees

Lifting: Weighted Pull-ups and Hollow Rocks

Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12-12, using heaviest weight per set

BTWB

“FGB Style” – Wall Balls, Box Jumps, AbMat Sit-ups and Burpees

3 rounds, 1 min per station, of:
Wall Ball (20#/14#)
Box Jump (24″/20″)
AbMat Sit-up
Burpee
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

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Photo by @robcwilson

2019 Demo Team
Three More Sanctionals Tap the Open as Their Qualifier
Rogue Fitness Will Provide Live Stream with Color Commentary
Results
Results cont

Shoulder Press: 4-4-4 & AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders

Shoulder Press: 4-4-4

Shoulder Press 4-4-4

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

BTWB

AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders

Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Handstand Push-ups
20 Air Squats
40 Double Unders
* Scale 5 BMU to 5 C2B or 4 strict PU

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Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs

Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs

In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint

Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team

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Photo by @robcwilson

Results

Clean & Jerk (Touch & Go): 3-3-3-3 & AMRAP 12 mins: Clean & Jerks and Runs

Clean & Jerk (Touch & Go): 3-3-3-3

Clean & Jerk (Touch & Go) 3-3-3-3

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

BTWB

AMRAP 12 mins: Clean & Jerks and Runs

Complete as many rounds as possible in 12 mins of:
10 Clean & Jerks (115#/75#)
Run 200m

BTWB

Photo by @robcwilson

Here we go! The Games are almost here and it looks like for half the field it will consist of one WOD. That’s right cuts go to a 75 men and 75 women after the first event (from around 150 each).
CrossFit Games Reveals Individual Cut Schedule, Announces Team Cuts
Results
Results cont

Alternating Front Rack Lunge 4-4-4-4 & 5 RFT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders and AbMat Sit-ups

Alternating Front Rack Lunge 4-4-4-4

Alternating Front Rack Lunge 4-4-4-4

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

BTWB

5 RFT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders and AbMat Sit-ups

5 rounds for time of:
20 Single Arm Dumbbell Overhead Walking Lunges (50#/35#)
30 Double Unders
20 AbMat Sit-ups

BTWB

Photo by @robcwilson

Results
Results cont

Squat Snatch: 1-1-1-1-1 & FT: Rows, Dumbbell Snatches and Box Jumps

Squat Snatch: 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

BTWB

FT: Rows, Dumbbell Snatches and Box Jumps

For time:
Row 1000m
50 Dumbbell Snatches (50#/35#)
30 Box Jumps (24″/20″)

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Shoulder Press: 5-5-5 & Alt EMOM 18 mins: Handstand Push-ups, Wall Balls and Rows

Shoulder Press: 5-5-5

Shoulder Press 5-5-5

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

BTWB

Alt EMOM 18 mins: Handstand Push-ups, Wall Balls and Rows

Every 1 min for 18 mins, alternating between:
8 Handstand Push-ups
12 Wall Balls (20#/14#)
Row 150m/125m

BTWB

Lifting: Bench Press and Strict Pull-ups & AMRAP 10 mins: Strict Pull-ups, Kettlebell Swings and Air Squats

Lifting: Bench Press and Strict Pull-ups

Bench Press 2-2-2, using heaviest weight per set
Strict Pull-up 5-5-5, using heaviest weight per set

BTWB

AMRAP 10 mins: Strict Pull-ups, Kettlebell Swings and Air Squats

Complete as many rounds as possible in 10 mins of:
5 Strict Pull-ups
10 Kettlebell Swings (70#/53#)
15 Air Squats

BTWB