Community. Coaching. Caring.
Ring Dip (Weighted) 5-5-5-5-5Ring Dip (Weighted) 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-40-30-20-10 reps, for time of:
Row (calories)
AbMat Sit-up
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Perform as a complex.
AMRAP 12 mins: Sumo Deadlift High Pulls, Front Squats and Double UndersComplete as many rounds as possible in 12 mins of:
8 Sumo Deadlift High Pulls (95#/65#)
16 Front Squats (95#/65#)
32 Double Unders
Photo by @robcwilson
Amazing account of the support the community has shown in helping Houston affiliates recover.
CrossFit Community Helps Harvey Victims
Results
Results cont
Shoulder Press 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Pull-ups, C2B Pull-ups and Bar Muscle-upsFor time:
Run 400m
30 Pull-ups
Run 400m
20 Chest-to-bar Pull-ups
Run 400m
10 Bar Muscle-ups
Photo by @robcwilson
“Hotshots 19“
As a team of 2 complete 6 rounds for time of:
30 Squats
19 Power cleans (135#/95#)
7 Strict Pull-ups
400m Run
Results
* Alternate work and rest for all reps, except run 400m each round together as a team.
Hotshots 19 is a Hero WOD in honor of 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
9/11: Never Forget SRCF Tribute WOD9 rounds for time of:
11 Thrusters (75#/55#)
11 Burpees
Photo by @robcwilson
Remember 9/11 and hug those you hold dear, thankful that we are able to share with each other that which truly makes our nation great; freedom.
Results
Results cont
Record your best Clean & Jerk 1 Rep Max lift.
* 8 min as a team to find a 1RM. Start with empty barbell.
10 rounds for time of:
1 Power Clean, pick load
Run 100m
5 Chest-to-bar Pull-ups
For time:
20 Assault Bike Calories
30 V-Ups
40 AbMat Sit-ups
Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9: Row (Cal), Power Snatches and Up And Over Box Jumps21-18-15-12-9 reps, for time of:
Row (Cal)
Power Snatch (75#/55#)
Up And Over Box Jump (24″/20″)
Photo by @robcwilson
Clean Pull 3-3-3-3Clean Pull 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
15 Wall Balls (20#/14#)
Run 100m
10 Deadlifts (185#/135#)
Photo by @robcwilson
Ben Bergeron’s Top 10 Moments of the 2017 CrossFit Games
Results
Results cont
Thruster 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack.
5 rounds for time of:
6 Handstand Push-ups
9 Ring Dips
12 Toes-to-bars
15 Air Squats
Photos of the Chalk Monsters by @robcwilson
Photo evidence of how chalk gets on the mats. #caughtchalkhanded #billfrankforcleaning #aholes
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
This is a benefit WOD for Houston area CrossFit affiliates that were impacted by the flooding from Hurricane Harvey. Every dollar helps those affiliates rebuild. Donate at the link above!
