Category: Daily WOD

Lifting: 1 Hang Squat Snatch + 2 Overhead Squats & Alt EMOM 15 mins: Alternating DB Snatches, Double Unders and Single Arm DB Overhead Walking Lunges

Lifting Complex: 1 Hang Squat Snatch + 2 Overhead Squats

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 2-2-2-2-2, using heaviest weight per set

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Alt EMOM 15 mins: Alternating DB Snatches, Double Unders and Single Arm DB Overhead Walking Lunges

Every 1 min for 15 mins, alternating between:
10 Alternating Dumbbell Snatches, pick load
30 Double Unders
10 Single Arm Dumbbell Overhead Walking Lunges, pick load

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Photo by @robcwilson
Memorial Day Murph is coming! We will hold our annual Murph workout on Monday 5/28 (Memorial Day) in the AM.  Wave times will be posted next week and sign-ups will be up in the gym to reserve a slot.  In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year.
Update Show: Team Events, 2018 Regionals

Results

Results cont

Lifting Complex: 1 Squat Clean + 2 Front Squats & 50-40-30-20-10: Wall Balls and AbMat Sit-ups

Lifting Complex: 1 Squat Clean + 2 Front Squats

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set

BTWB

50-40-30-20-10: Wall Balls and AbMat Sit-ups

50-40-30-20-10 reps, for time of:
Wall Ball (20#/14#)
AbMat Sit-up

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Photo by @robcwilson
Day 3 is released and all 6 of the individual events are locked.  Team events are being released today.

Schedule:
On Saturday 5/19 the gym will be closed as we will be hosting the CF Gymnastics Course. No class!

Deadlift 3-3-3-3 & AMReps 7 mins: Deadlifts, Strict Handstand Push-ups

Deadlift 3-3-3-3

Deadlift 3-3-3-3

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

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AMReps 7 mins: Deadlifts, Strict Handstand Push-ups

As many reps as possible in 7 mins of:
2 Deadlifts (225#/155#)
2 Strict Handstand Push-ups
4 Deadlifts
4 Strict Handstand Push-ups
6 Deadlifts
6 Strict Handstand Push-ups
8 Deadlifts
8 Strict Handstand Push-ups
10 Deadlifts
10 Strict Handstand Push-ups
12 Deadlifts
12 Strict Handstand Push-ups

Follow the pattern of 2-4-6-8, etc. reps, until the 7 minutes is up. Log total reps completed.

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Photo by @robcwilson
2018 Regional Events (1-6 announced)

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & Chipper: Runs, Pull-ups, and Bar Muscle-Ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate lifts. Two bars.

BTWB

Chipper: Runs, Pull-ups, and Bar Muscle-Ups

For time:
Run 400m
50 Pull-ups
Run 400m
25 Chest-to-bar Pull-ups
Run 400m
10 Bar Muscle-ups
Run 400m

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Wood

Wood

5 rounds for time of:
Run 400m
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pulls (95#/65#)
10 Thrusters (95#/65#)
Rest 1 min

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

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Photo by @robcwilson
Starting the week off with a tribute WOD for a Hero. This one was long, challenging and tougher than it looked. As spring weather warms up we will continue to see some longer workouts mixed in with the chance to get outside.
Regionals workouts have started being announced (Day 1):
Update Show: Individual Day 1 Events, 2018 Regionals

Results

Results cont

Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and Runs & Pt. 2: Hang Power Clean: 5 Min to find 1RM

Pt. 1: AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, AbMat Sit-ups and Runs

Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
20 AbMat Sit-ups
Run 200m
* Alternate arms every 5 reps for DB (5R/5L). Immediately after AMRAP continue with finding a 1RM Hang PC in 5 min.

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Pt. 2: Hang Power Clean: 5 Min to find 1RM

Find your Hang Power Clean 1 Rep Max.
* Immediately after the Pt. 1 (12 min. AMRAP) you have 5 min. to find a 1RM HPC (including warm-up – no lifts prior to AMRAP). Clock will continue running.

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Photo by @robcwilson

Workout THEN lift! Look at all those PR’s on the whiteboard!
Results 
Results cont

EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups & Chipper: Box Jumps, Wall Balls, Burpees and Rope Climbs

EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups

Every 1 min for 8 mins do:
1 Strict Pull-up
2 Pull-ups
3 Chest-to-bar Pull-ups
* Goal is to perform this as a complex unbroken. Scale to 1 strict PU plus 2 kipping (no C2B). Or scale to 2 kipping plus 1 C2B (no strict). Stay consistent.

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Chipper: Box Jumps, Wall Balls, Burpees and Rope Climbs

For time:
50 Box Jumps
50 Wall Balls
50 Burpees
3 Rope Climbs (15 ft)

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OnRamp Photos by @robcwilson
Congrats to Megan for completing her first RX WOD yesterday and to Tom L. for hitting his 100th WOD today!

This week we started this month’s OnRamp group. Make them feel welcome and introduce yourself if you see them!
2018 Europe Regional Preview
2018 East Regional Preview

Results

Results cont

Snatch Balance 3-2-1-1-1 & 3 RFT: Runs, Kettlebell Swings and Overhead Squats

Snatch Balance 3-2-1-1-1

Snatch Balance 3-2-1-1-1

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

BTWB

3 RFT: Runs, Kettlebell Swings and Overhead Squats

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
15 Overhead Squats (95#/65#)

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Photo by @robcwilson
If you have trouble maintaining a strong overhead position be sure to spend time prior to and after the workout working on mobility and flexibility in your shoulders, chest, back, hips flexors, and ankles. There are plenty of stretches and accessory work your coaches can show you but you will have to do it regularly to see improvement.
The Snatch Balance
Overhead Squat Development With Pat Sherwood

Results

Results cont

Shoulder Press 3-3-3 & Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press, and Double Unders

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

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Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press, and Double Unders

For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75/55#)
150 Double Unders

BTWB

Photo by @robcwilson

Results
Results cont

SNORIDGE CROSSFIT