Community. Coaching. Caring. Since 2009.
Alternating Front Rack Lunge 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
20 Single Arm Dumbbell Overhead Walking Lunges (50#/35#)
30 Double Unders
20 AbMat Sit-ups
Squat Snatch: 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
50 Dumbbell Snatches (50#/35#)
30 Box Jumps (24″/20″)
Photo by @robcwilson
We Cannot Wait to Watch Bronisław Olenkowicz at the CrossFit Games!
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Handstand Push-ups, Wall Balls and RowsEvery 1 min for 18 mins, alternating between:
8 Handstand Push-ups
12 Wall Balls (20#/14#)
Row 150m/125m
Photo by @robcwilson
Kentucky Guard Soldier posts highest ACFT score yet.
Results
Results cont
Bench Press 2-2-2, using heaviest weight per set
Strict Pull-up 5-5-5, using heaviest weight per set
Complete as many rounds as possible in 10 mins of:
5 Strict Pull-ups
10 Kettlebell Swings (70#/53#)
15 Air Squats
Photo by @robcwilson
Bro-day in the box!
Dave Castro Has Started Testing Events with the Demo Team
Team WOD: Partner Wall Balls, Deadlifts and RunFor time:
50 Wall Ball (Partner) (20#/14#)
25 Deadlifts (225#/155#)
Team Run 200m
40 Wall Ball (Partner)
20 Deadlifts
Team Run 200m
30 Wall Ball (Partner)
15 Deadlifts
Team Run 200m
20 Wall Ball (Partner)
10 Deadlifts
Team Run 200m
10 Wall Ball (Partner)
5 Deadlifts
Team Run 200m
* Break up reps with partner / Run 200m together
Photo by @robcwilson
Hang Power Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Wall Climbs, Box Jumps, and Runs3 rounds for time of:
Row 500m
5 Wall Climbs
20 Box Jumps (24″/20″)
Run 400m
Well this is interesting.
Holmberg’s Affiliate Issues Dress Code Standard, Bans “Booty Shorts” and “Shirtless Workouts”
Photo by @robcwilson
Hang Power Clean 2-2-2-2-2Hang Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Hang Power Cleans (135#/95#)
20/15 Row Calories
30 Double Unders
Photo by @robcwilson
Alternating Front Rack Lunge: 6-6-6Alternating Front Rack Lunge 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Step forward for Lunges
4 rounds for time of:
Walking Lunge 50m
50 AbMat Sit-ups
Photo by @robcwilson
Schedule Alert:
Thursday 7/4 we will have two morning classes ONLY
Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
21-15-9: Handstand Push Ups, Ring Dips, Push-ups, C2B Pull-ups and Air Squats21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up
Chest-to-bar Pull-up
Air Squat
Photo by @robcwilson
Schedule Alert:
Thursday 7/4 we will have two morning classes ONLY
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
