Category: Daily WOD

Lifting: Bench Press and Bent Over Barbell Rows & 21-15-9: Handstand Push Ups, Ring Dips, Push-ups, C2B Pull-ups and Air Squats

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set

BTWB

21-15-9: Handstand Push Ups, Ring Dips, Push-ups, C2B Pull-ups and Air Squats

21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up
Chest-to-bar Pull-up
Air Squat

BTWB

Photo by @robcwilson

Schedule Alert:
Thursday 7/4 we will have two morning classes ONLY

  • Team “Air Force WOD” to celebrate ‘Merica!
  • 0930 and 1030 classes (Team WOD or option to go Solo)

The 2019 Sanctionals season is closed!
Event Recap: France Closes Out First Sanctionals Season

Anna Viggedal Dislocated Shoulder on 99-Pound Dumbbell Ground-to-Overhead at French Throwdown

Results
Results cont

Advanced RX: Snatch Balance 1-1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Burpee Pull-ups, Assault Bike Calories and Overhead Squats

Advanced RX Class:

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Burpee Pull-ups, Assault Bike Calories and Overhead Squats

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Burpee Pull-up
Assault Bike Calorie
Overhead Squat (65#/45#)

BTWB

Photo by @robcwilson

Results

Squat Clean 1-1-1-1-1 & 3 RFT: Squat Cleans and Box Jumps

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

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

BTWB

3 RFT: Squat Cleans and Box Jumps

3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps (24″/20″)

Post total time.
* Choose load you can cycle small sets of cleans, not singles.

BTWB

Photo by @robcwilson

Results
Results cont

Lifting: Ring Dip (Weighted) and Hollow Rocks & Row: 4 x 500m Repeats

Lifting: Ring Dip (Weighted) and Hollow Rocks

Ring Dip (Weighted) 6-6-6-6-6, using heaviest weight per set
Hollow Rock 15-15-15-15-15, using heaviest weight per set

BTWB

Row: 4 x 500m Repeats

Each for time:
Row: 4x 500m

Rest as needed between efforts.
* Share a rower with a partner and take 3 min. rest between max efforts

BTWB

Photo by @robcwilson

Results
Results cont

Alternating Front Rack Lunge 8-8-8 & AMRAP 12 mins: Dumbbell Thrusters and Rope Climbs

Alternating Front Rack Lunge 8-8-8

Alternating Front Rack Lunge 8-8-8

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

BTWB

AMRAP 12 mins: Dumbbell Thrusters and Rope Climbs

Complete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters (35#/20#)
1 Rope Climb, 15 ft
* 2 supine to 1 RC.

BTWB

Photo by @robcwilson

The last Sanctional is this weekend with several individuals and teams vying for the last chance to qualify for the Games.
International Qualifier Coalition Forms to Unify Sanctionals Season
How to Watch the CrossFit French Throwdown
Results
Results cont

Push Press 1-1-1-1-1 & 21-18-15-12-9-6-3: Sumo Deadlift High Pulls and Push Jerks

Push Press 1-1-1-1-1

Push Press 1-1-1-1-1

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

BTWB

21-18-15-12-9-6-3: Sumo Deadlift High Pulls and Push Jerks

21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull (75#/55#)
Push Jerk (75#/55#)

BTWB

Photo by @robcwilson

Results
Results cont

Advanced RX: Snatch Grip Deadlift + Power Snatch 1-1-1-1-1 & 3 RFT: Power Snatches, Deadlifts and Wall Balls

Advanced RX Class:

Snatch Grip Deadlift + Power Snatch 1-1-1-1-1

Snatch Grip Deadlift + Power Snatch 1-1-1-1-1

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

BTWB

3 RFT: Power Snatches, Deadlifts and Wall Balls

3 rounds for time of:
10 Power Snatches (135#/95#)
20 Deadlifts (135#/95#)
30 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Results

Team WOD: Chipper: Power Snatches, Partner Deadlifts, Box Jump Overs, Burpees, Lunges, Partner Wall Balls, Sit-ups and Run

Team WOD: Chipper: Power Snatches, Partner Deadlifts, Box Jump Overs, Burpees, Lunges, Partner Wall Balls, Sit-ups and Run

As a team of 2 complete for time:
30 Power Snatches (115#/75#)
40 Partner Deadlifts (295#/195#)
50 Box Jump Overs (24″/20″)
60 Lateral Burpee Over Bars
70 Walking Lunges
80 Partner Alternating Wall Balls (20#/14#)
90 AbMat Sit-ups
Partner Run 200m
* Alternate work/rest with your partner except for WB and Run. Change load as you go.

BTWB

Photo by @robcwilson

Results

Overhead Squat: 5-5-5 & 7 RFT: Overhead Squats, Toes-to-bars and Run w/Med ball

Overhead Squat: 5-5-5

Overhead Squat 5-5-5

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

BTWB

7 RFT: Overhead Squats, Toes-to-bars and Run w/Med ball

7 rounds for time of:
9 Overhead Squats (75#/55#)
9 Toes-to-bars
Run w/medicine ball (20#/14#) 200m

BTWB

Photo by @robcwilson

Results
Results cont