Category: Daily WOD
Squat Clean 1-1-1-1-1 & 3 RFT: Squat Cleans and Box Jumps
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Squat Cleans and Box Jumps
3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps (24″/20″)
Post total time.
* Choose load you can cycle small sets of cleans, not singles.
Photo by @robcwilson
Lifting: Ring Dip (Weighted) and Hollow Rocks & Row: 4 x 500m Repeats
Lifting: Ring Dip (Weighted) and Hollow Rocks
Ring Dip (Weighted) 6-6-6-6-6, using heaviest weight per set
Hollow Rock 15-15-15-15-15, using heaviest weight per set
Row: 4 x 500m Repeats
Each for time:
Row: 4x 500m
Rest as needed between efforts.
* Share a rower with a partner and take 3 min. rest between max efforts
Photo by @robcwilson
Alternating Front Rack Lunge 8-8-8 & AMRAP 12 mins: Dumbbell Thrusters and Rope Climbs
Alternating Front Rack Lunge 8-8-8
Alternating Front Rack Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Dumbbell Thrusters and Rope Climbs
Complete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters (35#/20#)
1 Rope Climb, 15 ft
* 2 supine to 1 RC.
Photo by @robcwilson
The last Sanctional is this weekend with several individuals and teams vying for the last chance to qualify for the Games.
International Qualifier Coalition Forms to Unify Sanctionals Season
How to Watch the CrossFit French Throwdown
Results
Results cont
Push Press 1-1-1-1-1 & 21-18-15-12-9-6-3: Sumo Deadlift High Pulls and Push Jerks
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3: Sumo Deadlift High Pulls and Push Jerks
21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull (75#/55#)
Push Jerk (75#/55#)
Photo by @robcwilson
Advanced RX: Snatch Grip Deadlift + Power Snatch 1-1-1-1-1 & 3 RFT: Power Snatches, Deadlifts and Wall Balls
Advanced RX Class:
Snatch Grip Deadlift + Power Snatch 1-1-1-1-1
Snatch Grip Deadlift + Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: Chipper: Power Snatches, Partner Deadlifts, Box Jump Overs, Burpees, Lunges, Partner Wall Balls, Sit-ups and Run
Team WOD: Chipper: Power Snatches, Partner Deadlifts, Box Jump Overs, Burpees, Lunges, Partner Wall Balls, Sit-ups and Run
As a team of 2 complete for time:
30 Power Snatches (115#/75#)
40 Partner Deadlifts (295#/195#)
50 Box Jump Overs (24″/20″)
60 Lateral Burpee Over Bars
70 Walking Lunges
80 Partner Alternating Wall Balls (20#/14#)
90 AbMat Sit-ups
Partner Run 200m
* Alternate work/rest with your partner except for WB and Run. Change load as you go.
Photo by @robcwilson
Overhead Squat: 5-5-5 & 7 RFT: Overhead Squats, Toes-to-bars and Run w/Med ball
Overhead Squat: 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Overhead Squats, Toes-to-bars and Run w/Med ball
7 rounds for time of:
9 Overhead Squats (75#/55#)
9 Toes-to-bars
Run w/medicine ball (20#/14#) 200m
Photo by @robcwilson
Lifting: Bench Press and Bent Over Barbell Rows & Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows
Every 1 min for 15 mins, alternating between:
10 Ring Dips
15 Kettlebell Swings, pick load
Row 200m/150m
Photo by @robcwilson
The U.S. Army Wants the Fittest People in America
Results
Results cont
Push Press: 2-2-2-2-2 & Pt. 1: AMRAP 5 mins: Bar Muscle-ups and Devil Press Pt. 2: AMRAP 5 mins: DB Box Step-ups and Double Unders
Push Press: 2-2-2-2-2
Push Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: AMRAP 5 mins: Bar Muscle-ups and Devil Press
Complete as many rounds as possible in 5 mins of:
5 Bar Muscle-ups
5 Devil Press, pick load
* Rest 2 minutes between AMRAP’s
Pt. 2: AMRAP 5 mins: Single Dumbbell Box Step-ups and Double Unders
Complete as many rounds as possible in 5 mins of:
10 Single Dumbbell Box Step-ups, pick load (24″/20″)
20 Double Unders
* Rest 2 minutes between AMRAP’s
Photos by @robcwilson
Looks like we will be partying in September at Whistler, BC! 10 year affiliate owners will be gathering to celebrate together!
CrossFit Announces Summit for 10+ Year Affiliate Owners
Results
Results cont