Category: Daily WOD

Shoulder Press 2-2-2-2-2 & AMRAP 20 mins: Hand Release Push-ups, Row, AbMat Sit-ups and Air Squats

Shoulder Press 2-2-2-2-2

Shoulder Press 2-2-2

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

BTWB

AMRAP 20 mins: Hand Release Push-ups, Row, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 20 mins of:
10 Hand Release Push-ups
15 Row Calories
20 AbMat Sit-ups
25 Air Squats

BTWB
Photo by @robcwilson
Schedule Notice: Saturday 5/19

  • Gym is closed due to hosting the CF Gymnastics Course. No class!

Week 1, Day 1—What Happened While You Were at Work   

Results

Results cont

Squat Snatch 3-2-1-1-1-1 & 21-15-9: Squat Snatches and Ring Dips

Squat Snatch 3-2-1-1-1-1

Squat Snatch 3-2-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Sets of 3 and 2 are TNG (Touch and Go)

BTWB

21-15-9: Squat Snatches and Ring Dips

21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip

BTWB

Lifting: 1 Deadlift + 1 Power Clean +1 Hang Power Clean + 1 Split Jerk & FT: Double Unders; 4 Rds of Deadlifts and Push Jerks; Double Unders

Lifting: 1 Deadlift + 1 Power Clean +1 Hang Power Clean + 1 Split Jerk

Find a max for the following complex:

1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk

BTWB

FT: Double Unders; 4 Rds of Deadlifts and Push Jerks; Double Unders

For time:
100 Double Unders
— then —
4 rounds of:
10 Deadlifts (135#/95#)
10 Push Jerks (135#/95#)
— then —
100 Double Unders

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Photo by @robcwilson
Events:
Schedule Notice: Saturday 5/19

  • Gym is closed due to hosting the CF Gymnastics Course. No class!

Memorial Day Murph is coming!

  • We will hold our annual Murph workout on Monday 5/28 (Memorial Day) in the AM
  • Wave times will be posted next week and sign-ups will be up in the gym to reserve a slot
  • In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year

Results

Results cont

Weighted Pull-up 2-2-2-2 & Del

Weighted Pull-up 2-2-2-2

Weighted Pull-up 2-2-2-2

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

BTWB

Del

For time:
25 Burpees
Run 400m w/medicine ball, (20#/14#)
25 Pull Up (Weighted) (20#/14#)
Run 400m w/medicine ball
25 Handstand Push Ups
Run 400m w/medicine ball
25 Pull Up (Chest To Bar)
Run 400m w/medicine ball
25 Burpees
* Weighted pull-up hold Med Ball or DB with feet or use vest. Kipping is allowed. Scale to unweighted pull-ups.

U.S. Army 1LT Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 3rd Brigade Combat Team, 25th ID, died on June 25, 2011, in Afghanistan, when enemy forces attacked his unit with small arms fire. ~ www.crossfit.com

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Photo by @robcwilson
“Del” WOD Demo with CrossFit Praxis – video [wmv] [mov] [HD mov]
Events:
Schedule Notice: Saturday 5/19

  • Gym is closed due to hosting the CF Gymnastics Course. No class!

Memorial Day Murph is coming!

  • We will hold our annual Murph workout on Monday 5/28 (Memorial Day) in the AM
  • Wave times will be posted next week and sign-ups will be up in the gym to reserve a slot
  • In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year

Road to the Games Ep. 18.03: Tennil, Bethany, Thuri

Results

Results cont

Advanced RX: Power Clean & Jerk 1-1-1-1-1 & FT: Grace then 3 Rounds of Toes-to-bars and Run

Advanced RX Class:

Power Clean & Jerk 1-1-1-1-1

Power Clean & Jerk 1-1-1-1-1

Rest as needed between sets.

BTWB

FT: Grace then 3 Rounds of Toes-to-bars and Run

For time:
30 Clean & Jerks (135#/95#)
Rest 1 min
— then —
3 rounds of:
20 Toes-to-bars
Run 400m

BTWB
Photo by @robcwilson

Results

Pt. 1: Team WOD: FT: Tag Team Grace & Pt. 2: AMReps 5 mins: Row Max Calories

Pt. 1: Team WOD: FT: Tag Team Grace

In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)

* One partner works at a time
** Scale to load that you can do 3-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating every 10 calories.

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Pt. 2: AMReps 5 mins: Row Max Calories

As many reps in 5 mins as you can of:
Row (calories)
* Immediately after Tag Team Grace, you have 5 min. as a team to row max cal. Alternate every 10 calories.

BTWB
Photo by @robcwilson

Results

Lifting: 1 Hang Squat Snatch + 2 Overhead Squats & Alt EMOM 15 mins: Alternating DB Snatches, Double Unders and Single Arm DB Overhead Walking Lunges

Lifting Complex: 1 Hang Squat Snatch + 2 Overhead Squats

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 2-2-2-2-2, using heaviest weight per set

BTWB

Alt EMOM 15 mins: Alternating DB Snatches, Double Unders and Single Arm DB Overhead Walking Lunges

Every 1 min for 15 mins, alternating between:
10 Alternating Dumbbell Snatches, pick load
30 Double Unders
10 Single Arm Dumbbell Overhead Walking Lunges, pick load

BTWB
Photo by @robcwilson
Memorial Day Murph is coming! We will hold our annual Murph workout on Monday 5/28 (Memorial Day) in the AM.  Wave times will be posted next week and sign-ups will be up in the gym to reserve a slot.  In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year.
Update Show: Team Events, 2018 Regionals

Results

Results cont

Lifting Complex: 1 Squat Clean + 2 Front Squats & 50-40-30-20-10: Wall Balls and AbMat Sit-ups

Lifting Complex: 1 Squat Clean + 2 Front Squats

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set

BTWB

50-40-30-20-10: Wall Balls and AbMat Sit-ups

50-40-30-20-10 reps, for time of:
Wall Ball (20#/14#)
AbMat Sit-up

BTWB
Photo by @robcwilson
Day 3 is released and all 6 of the individual events are locked.  Team events are being released today.

Schedule:
On Saturday 5/19 the gym will be closed as we will be hosting the CF Gymnastics Course. No class!

Deadlift 3-3-3-3 & AMReps 7 mins: Deadlifts, Strict Handstand Push-ups

Deadlift 3-3-3-3

Deadlift 3-3-3-3

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

BTWB

AMReps 7 mins: Deadlifts, Strict Handstand Push-ups

As many reps as possible in 7 mins of:
2 Deadlifts (225#/155#)
2 Strict Handstand Push-ups
4 Deadlifts
4 Strict Handstand Push-ups
6 Deadlifts
6 Strict Handstand Push-ups
8 Deadlifts
8 Strict Handstand Push-ups
10 Deadlifts
10 Strict Handstand Push-ups
12 Deadlifts
12 Strict Handstand Push-ups

Follow the pattern of 2-4-6-8, etc. reps, until the 7 minutes is up. Log total reps completed.

BTWB
Photo by @robcwilson
2018 Regional Events (1-6 announced)

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & Chipper: Runs, Pull-ups, and Bar Muscle-Ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate lifts. Two bars.

BTWB

Chipper: Runs, Pull-ups, and Bar Muscle-Ups

For time:
Run 400m
50 Pull-ups
Run 400m
25 Chest-to-bar Pull-ups
Run 400m
10 Bar Muscle-ups
Run 400m

BTWB