Category: Daily WOD

Power Snatch 3-2-2-1-1-1 & AMRAP 10 mins: Run and Power Snatch

Power Snatch 3-2-2-1-1-1

Power Snatch 3-2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Sets of 3 and 2 are touch and go.

BTWB

AMRAP 10 mins: Run and Power Snatch

Complete as many rounds as possible in 10 mins of:
Run 200m
10 Power Snatches (95#/65#)

BTWB
Photo by @robcwilson

Results

Results cont

Back Squat 3-3-3 & 3 RFT: Run, Single Dumbbell Hang Clean & Jerks, Pull-ups and Front Squats

Back Squat 3-3-3

Back Squat 3-3-3

Rest as needed between sets.

BTWB

3 RFT: Run, Single Dumbbell Hang Clean & Jerks, Pull-ups and Front Squats

3 rounds for time of:
Run 400m
20 Single Dumbbell Hang Clean & Jerks (50#/35#) 10 per arm
12 Pull-ups
10 Front Squats (115#/75#)
* Break up DB sets per arm as needed

BTWB
Photos by @robcwilson
These pics Rob captured are great reminders of the example we set for our kids and each other with everything we do. Teaching them the value of exercise and good health are lessons that will last their lifetime!
18.4 is in the books and we have one week to go. DB thrusters seem almost a certainty but the format and movements it will be paired or grouped with are anyone’s guess.
18.4: How to Cheat at HSPU

Results 

Results cont

Advanced RX: EMOM for 5 mins: Squat Clean & FT: Run, Rope Climbs and AbMat Sit-ups

Advanced RX Class:

EMOM for 5 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 5 mins.

BTWB

FT: Run, Rope Climbs and AbMat Sit-ups

For time:
Run 200m
5 Rope Climbs, 15 ft
50 AbMat Sit-ups
Run 200m
4 Rope Climbs
40 AbMat Sit-ups
Run 200m
3 Rope Climbs
30 AbMat Sit-ups
Run 200m
2 Rope Climbs
20 AbMat Sit-ups
Run 200m
1 Rope Climb
10 AbMat Sit-ups

BTWB
Photo by @robcwilson
Post your 18.4 results NLT Monday at 5pm PST.  If you need to complete the WOD you have up until the 4pm class to show and get it done. If you’re planning to do it at 4pm be warmed up and ready quick so there is time to get it done and post your score.

Over 5 Hours of Tips, Tricks, Strategy and Prep Videos to Help You Crush 18.4!

Results

Results 18.4 Open

Team WOD: FT: Rows, Rope Climbs and AbMat Sit-ups

Team WOD: FT: Rows, Rope Climbs and AbMat Sit-ups

As a team of 2 complete for time:
Row 3000m
10 Rope Climbs, 15 ft
250 AbMat Sit-ups
* One works while one rests.

BTWB
Photo by @robcwilson
Post your 18.4 results NLT Monday at 5pm PST.  If you need to complete the WOD you have up until the 4pm class to show and get it done. If you’re planning to do it at 4pm be warmed up and ready quick so there is time to get it done and post your score.

Over 5 Hours of Tips, Tricks, Strategy and Prep Videos to Help You Crush 18.4!

Results

Bench Press 3-3-3-3 & AMRAP 12 mins: Rows and Push-ups

Bench Press 3-3-3-3

Bench Press 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 12 mins: Rows and Push-ups

Complete as many rounds as possible in 12 mins of:
Row 250m
25 Push-ups

BTWB
Photo by @robcwilson
A Classic benchmark coupled with a heavy more skilled version of that same workout! If you can earn enough time to get the handstand walk you better hope your shoulders, midline and posterior chain cooperates.
Don’t go flying out of the gate on “Diane” if you are intending to get far in this workout beyond the first couplet. Pace your DL into smart sets with very minimal rests to save grip and posterior chain. Keep a solid and tight midline. Be deliberate with your HSPU and ensure you hear your judge give you a rep or no rep call. Don’t go to failure on your sets of HSPU, kick down early to get deeper into the WOD. If you are not able to get to the heavy deads, then try to get your fastest “Diane” time.
As always, do “what right looks like” with every rep and have some fun. Bring some post WOD refreshments!

Workout 18.4      
Diane
21-15-9 reps of:
Deadlifts (225#/155#)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts (315#/205#)
50-ft. handstand walk after each set
Time cap: 9 minutes
Read the scorecard for full event details.
Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
Nicole Carroll’s Tips and Demo for Open Workout 18.4

Open Workout 18.4 Standards

Variations:
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.
Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl
Equipment and Standards:

  • 9 minute cap. Judges need to make sure they record time after each complete set of deadlifts for tie break.
  • DL: Must use collars and must be on outside of all plates on barbell
  • DL: Athlete can have help to load their bar
  • Mats: Athletes will use three mats. One to stand on and two under the plates so the surface is level to account for any drops. (drop from the top with mats only)
  • HSPU:
    • Must measure the HSPU line per the scorecard published standard (see the coach for tape measure and how to mark it with chalk)
    • Heels must both lock out over the line prior to descending for next rep or kicking off the wall. Judges need to clearly communicate a no rep.
    • Hands and head must be level. If you are using a mat or pad under your head you must level the surfaces i.e. the pad top must be even with the plates under your hand (no AbMat with Oly plates).
  • HS Walk and Bear Crawl: Hands must start BEHIND the line and you must cross the line with your hands in the HS Walk and your feet in the crawl to complete the “rep”.  5 Feet = 1 rep. If you come down from a HS walk you must start at previous 5 ft. line.
  • Hand Release Push-up: Athlete must maintain a straight tight body position and lock out at the top.  At the bottom hands must leave the floor.  Feet must be no wider than shoulder width.  No snaking.

Logistics:

  • Registered athletes for Friday Night Lights will go first, Please check in with the coach to sign up for a wave.
  • Plan on judging to help move things along.
  • Handstand push-ups will take priority on athlete placement. Do NOT take out a bar when you arrive and start setting up without checking with the coach for how the layout will be and what wave you are in.
  • Use the designated warm-up area.

Scoring:

  • Score reps completed with tie break of last completed set of DL or score time to completion.
  • 1 rep = 5 ft. on HS walk / Bear Crawl
  • Tiebreak: 9 minute cap. Judges need to make sure they record time after each complete set of deadlifts for tie break.

Results

Results cont
Results Open 18.3 Final

Snatch Balance 1-1-1-1-1 & Alt EMOM 15 mins: Overhead Squats, Toes-to-bars and Kettlebell Swings

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS practice.

BTWB

Alt EMOM 15 mins: Overhead Squats, Toes-to-bars and Kettlebell Swings

Every 1 min for 15 mins, alternating between:
9 Overhead Squats (Pick load)
12 Toes-to-bars
15 Kettlebell Swings (53#/35#)

BTWB
Photo by @robcwilson
Join us tomorrow in the lobby at 5pm PST to find out what’s in store for 18.4!

Dave Castro Promises 18.4 “Will Be Special”

Fan Favorites Face Failure

Results

Results cont

Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk & 7 RFT: Shoulder-to-Overheads, Pull-ups and Burpees

Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Complex. Split or push jerk.

BTWB

7 RFT: Shoulder-to-Overheads, Pull-ups and Burpees

7 rounds for time of:
7 Shoulder-to-Overheads  (115#/75#)
7 Pull-ups
7 Burpees

BTWB
Photo by @robcwilson

This is amazing to watch. Clean form, all unbroken, two rounds of flawless execution.

Dakota Rager Did It! He Finished 18.3!!! (Video)

No Results pics due to my iPhone sucking. 

Back Squat 4-4-4 & 3 RFT: Front Squats, Thrusters, Back Squats and Run

Back Squat 4-4-4

Back Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Front Squats, Thrusters, Back Squats and Run

3 rounds for time of:
5 Front Squats (95#/65#)
10 Thrusters
15 Back Squats
Run 400m

BTWB
Photos by @robcwilson
The top two 18.3 scores for the gym were Rob W. and Mark B. who both made it into the 2nd round! Incredible work!


Update Studio: 18.3 Leaderboard Instant Update

Results

Results cont

Advanced RX: Deadlift 3-3-3 & 18-15-12-9-6-3: Row Calories, Deadlifts and Ring Push-ups

Advanced RX Class:

Deadlift 3-3-3

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no drops from top

BTWB

18-15-12-9-6-3: Row Calories, Deadlifts and Ring Push-ups

18-15-12-9-6-3 reps, for time of:
Row Calories
Deadlift (225#/155#)
Ring Push-up

BTWB
Photo by @robcwilson
Be sure to get your 18.3 score submitted by 5PM PST on Monday. If you need to make up the Open WOD you must complete it by the 4pm class and submit your score.

Every 18.3 Tip, Trick and Strategy Video We Could Find!

Results

Team Lifting: Deadlift: 3RM & Team WOD: AMRAP 15 mins: Deadlifts, Hand Release Push-Ups and Rows

Team Lifting: Deadlift: 3RM

Teams of 2 share a bar and find your Deadlift 3 Rep Max.
* 8 minutes total for each person to find a 3RM Touch and go DL. No drops from the top.

BTWB

Team WOD: AMRAP 15 mins: Deadlifts, Hand Release Push-Ups and Rows

As a team of 2 complete as many rounds as possible in 15 mins of:
9 Deadlifts (185#/135#)
12 Hand Release Push-Ups
Row 150m
*  Alternate each individual movement with your partner. Touch and go DL, no drop from top.

BTWB
Photo by @robcwilson
Be sure to get your 18.3 score submitted by 5PM PST on Monday. If you need to make up the Open WOD you must complete it by the 4pm class and submit your score.
18.3 Recap: Panic and Confusion

Results

SNORIDGE CROSSFIT