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.

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.

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.

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#)

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.

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#)

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.

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.

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

Lifting: Bench Press and Bent Over Barbell Rows & Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows

Every 1 min for 15 mins, alternating between:
10 Ring Dips
15 Kettlebell Swings, pick load
Row 200m/150m

Photo by @robcwilson

The U.S. Army Wants the Fittest People in America
Results
Results cont

Push Press: 2-2-2-2-2 & Pt. 1: AMRAP 5 mins: Bar Muscle-ups and Devil Press Pt. 2: AMRAP 5 mins: DB Box Step-ups and Double Unders

Push Press: 2-2-2-2-2

Push Press 2-2-2-2-2

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

Pt. 1: AMRAP 5 mins: Bar Muscle-ups and Devil Press

Complete as many rounds as possible in 5 mins of:
5 Bar Muscle-ups
5 Devil Press, pick load
* Rest 2 minutes between AMRAP’s

Pt. 2: AMRAP 5 mins: Single Dumbbell Box Step-ups and Double Unders

Complete as many rounds as possible in 5 mins of:
10 Single Dumbbell Box Step-ups, pick load (24″/20″)
20 Double Unders
* Rest 2 minutes between AMRAP’s


Photos by @robcwilson

Looks like we will be partying in September at Whistler, BC! 10 year affiliate owners will be gathering to celebrate together!
CrossFit Announces Summit for 10+ Year Affiliate Owners
Results
Results cont

Front Squat: 1RM & 3 RFT: Medicine Ball Cleans, Row Calories and Strict Handstand Push-ups

Front Squat: 1RM

Record your best Front Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

3 RFT: Medicine Ball Cleans, Row Calories and Strict Handstand Push-ups

3 rounds for time of:
24 Medicine Ball Cleans (20#/14#)
18 Row Calories
12/10 Strict Handstand Push-ups

Photo by @robcwilson

Results
Results cont

Lifting: Deadlifts and Hollow Rocks & 3 RFT: Run, AbMat Sit-ups and Deadlifts

Lifting: Deadlifts and Hollow Rocks

Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set

3 RFT: Run, AbMat Sit-ups and Deadlifts

3 rounds for time of:
Run 400m
30 AbMat Sit-ups
15 Deadlifts (250#/175#)

Photo by @robcwilson

Big development with CF Mayhem Independence:
Mayhem’s Kabboord Tested Positive for Banned Substance Clenbuterol
Carolyn Prevost to join CrossFit Mayhem Independence for CrossFit French Throwdown. She’ll be replacing Elly Kabboord who revealed last Friday that she failed a drug test.
— A five-time Regionals athlete, Prevost has already qualified for the CrossFit Games through the Open. She can compete and help Mayhem secure the invite and still go to the Games as an individual; Mayhem will just have to recruite an alternate female. 
Results
Results cont

Advanced RX: Hang Cluster 1-1-1-1-1-1 & 12-10-8-6-4: Dumbbell Hang Squat Cleans, Dumbbell Burpees and Run

Advanced RX Class:

Hang Cluster 1-1-1-1-1-1

Hang Cluster 1-1-1-1-1-1

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

12-10-8-6-4: Dumbbell Hang Squat Cleans, Dumbbell Burpees and Run

12-10-8-6-4 reps, for time of:
Dumbbell Hang Squat Clean, pick load
Dumbbell Burpee, pick load
Run 200m

Photo by @robcwilson

Results