Community. Coaching. Caring. Since 2009.
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins: Wall Balls and Squat SnatchComplete as many rounds as possible in 9 mins of:
9 Wall Balls (20#/14#)
3 Squat Snatches (135#/95#)
Complete
Lifting: Weighted Pull-ups and Weighted Ring DipsWeighted Pull-up 2-2-2-2-2, using heaviest weight per set
Weighted Ring Dip 4-4-4-4-4, using heaviest weight per set
* Alternate sets of pull-ups and dips.
Complete as many rounds as possible in 20 mins of:
7 Box Jumps (24″/20″)
7 Kettlebell Swings (70#/53#)
Run 200m
Photo by @robcwilson
Back Squat: 6-6-6Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
10 Toes-to-bars
7 Back Squats (135#/95#)
Row 150m/125m
* Back squats start with C&J from the ground.
Photo by @robcwilson
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For Time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
400m Run
15 Deadlifts
15 Handstand Push-ups
400m Run
9 Deadlifts
9 Handstand Push-ups
400m Run
Post total time.
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
12-9-6-3-6-9-12: Push Press, Lateral Burpees and Pull-ups12-9-6-3-6-9-12 reps, for time of:
Push Press (95#/65#)
Lateral Burpees (Over Barbell)
Pull-up
Photo by @robcwilson
The CrossFit Games start this Thursday! To watch it almost every CrossFit related site will be streaming their own web stream with commentary. The likely best ones will be on Rogue or on Morning Chalk Up.
Games Day Lay of the Land
AMRAP 20 mins: Devils Press, Dumbbell Front Rack Lunges, Bar Muscle-ups and Dumbbell Front Rack LungesComplete as many rounds as possible in 20 mins of:
5 Devils Press (50#/35#)
10 Dumbbell Front Rack Lunges (50#/35#)
5 Bar Muscle-ups
10 Dumbbell Front Rack Lunges
Photo by @robwilson
Team WOD: AMRAP 20 mins: Partner Runs, Overhead Squats, Box Jump Overs and Back SquatsAs a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 400m
20 Overhead Squats (45#/33#)
20 Box Jump Overs (24″/20″)
20 Back Squats (45#/33#)
* Share one bar, run as team and split up reps
Photo by @robcwilson
Good Morning 8-8-8-8Good Morning 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
Run 200m
10 Ball Slams
15 Kettlebell Swings
20 AbMat Sit-ups
Photo by @robcwilson
Shoulder Press: 3-3-3Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
150 Double Unders
35 Shoulder Press (65#/45#)
Choose Option 1 or 2
For time:
Row 1000m
150 Double Unders
30 Strict Handstand Push-ups
Photo by @robcwilson
7 rounds for time of:
7 Power Snatches (75#/55#)
7 Box Jumps (24″/20″)
7 Sumo Deadlift High-pulls (75#/55#)
Photos by @robcwilson
Our SFH reps and their model Don were in the gym today to educate, provide samples and meet our gym.
