Category: Daily WOD

Preview Released, “The Fittest” Available for Presale on iTunes

Photo by @robcwilson

We haven’t done this WOD in 10 years! Fast but furious! This was a training workout for our Affiliate Team back when basically most gyms could field a team at Regionals.

Watch the preview for the upcoming CF Games fun covering the 2019 Games:

Team WOD: “Jackie” Plus

As a team of 2 complete for time:
Row 2400m
— then —
2 rounds of:
50 Thrusters (75#/55#)
50 Pull-ups
* As a team of 2, complete the row then break up reps for 2 RFT. One partner works at a time, one rower, one barbell.

Photo by @robcwilson

Hang Squat Clean 1-1-1-1 & AMRAP 7 mins: Lateral Burpees and Hang Cleans

Hang Squat Clean 1-1-1-1

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

AMRAP 7 mins: Lateral Burpees and Hang Cleans

Complete as many rounds as possible in 7 mins of:
7 Lateral Burpee Over Barbells
7 Hang Squat Cleans (115#/75#)

Six-Time Gold Medalist Finds New Home in Adaptive CrossFit Community

Photo by @robcwilson

Olympian and former 6 time gold medalist Amy Van Dyken finds adaptive CrossFit fills the void that swimming once held.

Fight Gone Bad

Complete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Wall Balls (20#/14#)
Sumo Deadlift High Pull (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row for Calories

Rest 1 min between rounds

* In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Rest 1 minute between rounds. Score total reps and reps per round.

Dave Castro on Changes in Life and the CrossFit Games

Photo by @robcwilson

The Kipping Deficit Handstand Push-Up

Overhead Squat 3-3-3-3

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

Overhead Squat 3-3-3-3 & 21-15-9: Overhead Squats and Ring Dips

Overhead Squat 3-3-3-3

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

21-15-9: Overhead Squats and Ring Dips

21-15-9 reps, for time of:
Overhead Squat (115#/75#)
Ring Dip

Photo by @robcwilson

Weighted Pull-up 3-3-3-3-3 & AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run

Weighted Pull-up 3-3-3-3-3

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

AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run

Complete as many rounds as possible in 11 mins of:
8 Power Cleans, pick load
5 Bar Muscle-ups
Run 200m
*Scale to 5 strict pull-ups, 5 banded BMU or 10 supine ring rows

After 71 Days, CrossFit Games Publishes First Instagram Post

Photo by @robcwilson

They’re back! CF Games is on Instagram again:

Deadlift 5RM & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

Deadlift 5RM

Record your best Deadlift 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.
* Touch and go. Do not exceed load that allows for perfect midline.

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

Photo by @robcwilson

Team WOD: Snatch Ladder

As a Team of 2 complete as many reps in 10 mins as you can of:

20 Snatches (95#/65#)
20 Snatches (115#/75#)
20 Snatches (135#/95#)
20 Snatches (155#/105#)
20 Snatches (175#/115#)
Max Reps Snatch (185#/125#)

* Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
* Power snatch or full. Because Lisa and Michelle said they could easily get to max reps @ 95#

Checkout: AbMats, Hollow Rocks and Flutter Kicks

21-18-15 of each for time:

AbMat Sit-ups
Hollow Rocks
Flutter Kicks

The Definitive List of 2020 CrossFit Games Qualifiers

Photo by @robcwilson

Squat Clean 1-1-1-1-1 & Alt EMOM 15 mins: Row, Toes-to-bars and Front Squats

Squat Clean 1-1-1-1-1

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

Alt EMOM 15 mins: Row, Toes-to-bars and Front Squats

Every 1 min for 15 mins, alternating between:
15/12 Row Calories
12 Toes-to-bars
5 Front Squats (155#/105#)

Photo by @robcwilson

Power out for Friday Night No-Lights! First time that’s happened. Great work for the group and Coach Jill to come up with some safe alternatives to the EMOM.

Also a belated congrats to Aimee on hitting 250th WOD this week! Wolfpack crushing it!