Community. Coaching. Caring. Since 2009.
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Bar Muscle-ups, Burpees and Double Unders4 rounds for time of:
7 Bar Muscle-ups
21 Burpees
42 Double Unders
* Scale BMU to Strict Pull-ups
Lifting: Deadlifts and Hollow RocksDeadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Never Forget9 rounds for time of:
11 Thrusters (75#/55#)
11 Sumo Deadlift High-pulls (75#/55#)
This year we changed the 9/11 WOD up to replace burpees with SDHP.
AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead SquatsComplete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Hand Release Push-Ups
15 Overhead Squats (Pick load)
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
Row 500m
25 AbMat Sit-ups
10 Handstand Push-ups
Pt. 2: FT: Dumbbell Thrusters and Handstand WalksFor time:
21 Dumbbell Thrusters (40#/25#)
Handstand Walk, 24 ft
15 Dumbbell Thrusters
Handstand Walk, 24 ft
9 Dumbbell Thrusters
Handstand Walk, 24 ft
Team WOD: Chipper: Handstand Push-ups, Team Row, Sit-ups, Team Run, Push Presses and Air SquatsFor time:
50 Handstand Push-ups
100 Team Row Calories
150 AbMat Sit-ups
Team Run 800m
150 Push Press (75#/55#)
300 Air Squats
* One works / one rests; split reps. Run as a team.
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double UndersEvery 1 min for 21 mins, alternating between:
10 Burpees
12 Kettlebell Swings (70#/53#)
30 Double Unders
4 rounds for time of:
7 Muscle Ups
15 Deadlifts (225#/155#)
30 Walking Lunges
Post total time.
* Scale to Strict Pull-ups for MU
Greg Glassman Reveals More Changes to the CrossFit Games in New Interview
Hang Power Snatch 1-1-1-1-1Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 18 mins of:
Run 200m
6 Hang Power Snatches (135#/95#)
12 Box Jumps (24″/20″)
Front Squat 3-3-3Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
3 Front Squats (155#/105#)
6 Toes-to-bars
9 Push-ups
