Community. Coaching. Caring. Since 2009.
Weighted Ring Dip 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to unweighted, strict dips
3 RFT: Runs, Sumo Deadlift High-pulls and Toes-to-bars3 rounds for time of:
Run 400m
21 Sumo Deadlift High-pulls (95#/65#)
12 Toes-to-bars
Lifting: Bench Press and Bent Over Barbell RowsBench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate movements with each set
For time:
Row 1000m
80 AbMat Sit-ups
60 Kettlebell Swings (53#/35#)
40 Box Jumps (24″/20″)
20 Bar Muscle-ups
* scale BMU to 30 C2B pull-ups
Back Squat 1-1-1Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15-9 reps, for time of:
Wall Ball (20#/14#)
Clean & Jerk (95#/65#)
Day 1 Ends with a Marathon Row…All 42,195 Meters
Advanced RX Class:1 Squat Clean + Front Squat, pick load
Every 1 min for 7 mins.
Team WOD: Handstand Push-ups, Pull-ups, Box Jumps, Toes-to-Bars, Kettlebell Swings, Lunges, Push-ups, Sit-ups, Squats and Double UndersAs a team of 2 complete for time:
10 Handstand Push-ups
20 Pull-ups
30 Box Jumps (24″/20″)
40 Toes-to-bars
50 Kettlebell Swings (53#/35#)
60 Walking Lunges
70 Push-ups
80 AbMat Sit-ups
90 Air Squats
100 Double Unders
90 Air Squats
80 AbMat Sit-ups
70 Push-ups
60 Walking Lunges
50 Kettlebell Swings
40 Toes-to-bars
30 Box Jumps
20 Pull-ups
10 Handstand Push-ups
*Alternate one working, one rests.
Deadlift 4-4-4Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Deadlift (225#/155#)
Run 800m
* Choose a load you can touch and go for no more than 3 sets each round
2 Push Press + 1 Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex 2 PP + 1 Thruster
Alt EMOM 15 mins: Rows, Dumbbell Thrusters and Toes-to-barsEvery 1 min for 15 mins, alternating between:
Row 150/100m (Yes it should have been 125m!)
10 Dumbbell Thrusters, pick load
10 Toes-to-bars
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Box Jumps, Snatches and Rope ClimbsComplete as many rounds as possible in 12 mins of:
6 Box Jumps (30″/24″)
3 Squat Snatches (135#/95#)
1 Rope Climb
What Could Two Stacks of Bumper Plates Have To Do With Event 3?
IE3 is the CrossFit Total!
For max total load:
–
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
3 attempts at each lift in each 4-minute window.
–
Athletes will have a 4-minute window to perform each lift. Within that window the athlete may make up to 3 attempts. The athlete’s score will be the combined total of his or her heaviest successful lift at each station.
Power Clean + Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex 1+1
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (95#/65#)
Burpee
Back Squat 2-2-2Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
20 Overhead Walking Lunges (45#/25# bumper)
40 Double Unders
