Weighted Pull-up 1-1-1-1-1
Weighted Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Weighted Pull-up 1-1-1-1-1 & FT: Thrusters, Run and Rope Climbs
Weighted Pull-up 1-1-1-1-1
Weighted Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Thrusters, Run and Rope Climbs
For time:
21 Thrusters (95#/65#)
Run 400m
4 Rope Climbs (15 ft)
18 Thrusters
Run 400m
3 Rope Climbs
15 Thrusters
Run 400m
2 Rope Climbs
* Scale to 2 Supine RC to 1 RC
Photo by @robcwilson
Push Press 2-2-2-2 & Chipper: HSPU, Wall Balls, T2B, Power Cleans, Burpees and SDHP
Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: HSPU, Wall Balls, T2B, Power Cleans, Burpees and SDHP
For time:
10 Handstand Push-ups
20 Wall Balls (20#/14#)
30 Toes-to-bars
40 Power Cleans (135#/95#)
50 Burpees
60 Sumo Deadlift High-pulls (75#/55#)
* 22 Minute Time Cap
Advanced RX: EMOM for 10 mins: Power Snatches and Cleans & FT: 3 x 3 Round Couplets
Advanced RX Class:
EMOM for 10 mins: Power Snatches and Cleans
Every 1 min for 10 mins do:
1 Power Snatch
1 Clean
FT: 3 x 3 Round Couplets
For time:
3 rounds of:
5 Bar Muscle-ups
5 Snatches (155#/105#)
— then —
3 rounds of:
15 Deadlifts (155#/105#)
30 Air Squats
— then —
3 rounds of:
5 Bar Muscle-ups
5 Cleans (155#/105#)
*Power or full
Photo by @robcwilson
Which Panchik will qualify for the Games? Will Sara hold on and edge out Tia for the top spot?
Team WOD: Chipper: Partner Deadlifts, Partner Alternating Wall Balls, Sit-ups
Team WOD: Chipper: Partner Deadlifts, Partner Alternating Wall Balls, Sit-ups
As a team of 2 complete for time:
30 Partner Deadlifts (275#/185#)
60 Partner Alternating Wall Balls (20#/14#)
90 AbMat Sit-ups
Run 800m
20 Partner Deadlifts (315#/225#)
40 Partner Alternating Wall Balls
60 AbMat Sit-ups
Run 400m
10 Partner Deadlifts (345#/245#)
20 Partner Alternating Wall Balls
30 AbMat Sit-ups
Run 200m
* Change load as you go, alternate work/rest with Sit-ups and Runs. Use mats. One bar, abMat, WB per team.
Photo by @robcwilson
Advanced RX: EMOM for 10 mins: Power Snatches and Cleans
Advanced RX: EMOM for 10 mins: Power Snatches and Cleans
Every 1 min for 10 mins do:
1 Power Snatch
1 Clean
Overhead Squat 2-2-2-2 & FT: Row; 5x Overhead Squats and Toes-to-bars; Row
Overhead Squat 2-2-2-2
Overhead Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row; 5x Overhead Squats and Toes-to-bars; Row
For time:
Row 1000m
— then —
5 rounds of:
12 Overhead Squats (95#/65#)
10 Toes-to-bars
— then —
Row 1000m
Photo by @robcwilson
Overhead Squat 2-2-2-2
Overhead Squat 2-2-2-2
Overhead Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 3-3-3-3 & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs
Push Press 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m
Photo by @robcwilson
Wodapalooza Gathers the Best CrossFitters for Annual Miami Festival
This Sanctional is a big one. In addition to Games invites for top team, man and woman, there is a total prize purse of $400,000 for the top-ten finishers for elite individuals and team divisions. Expect the usual big names battling it out with some new formats or movements thrown in.
Push Press 3-3-3-3
Push Press 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.