Advanced RX Class:
EMOM for 7 mins: Squat Clean + Front Squat
1 Squat Clean + Front Squat, pick load
Every 1 min for 7 mins.
Category: Daily WOD
Team WOD: Handstand Push-ups, Pull-ups, Box Jumps, Toes-to-Bars, Kettlebell Swings, Lunges, Push-ups, Sit-ups, Squats and Double Unders
Team WOD: Handstand Push-ups, Pull-ups, Box Jumps, Toes-to-Bars, Kettlebell Swings, Lunges, Push-ups, Sit-ups, Squats and Double Unders
As 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 4-4-4 & 21-15-9: Deadlifts and Runs
Deadlift 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Deadlifts and Runs
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 & Alt EMOM 15 mins: Rows, Dumbbell Thrusters and Toes-to-bars
2 Push Press + 1 Thruster 1-1-1-1
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-bars
Every 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
Photo by @robcwilson
Events:
Tomorrow night (Friday) is the “Spencer S’mores Night”. This is where Spencer will attempt to eat As Many S’mores As Possible (AMSMAP) in 60 min. Then he will have to swim 60 laps in his backyard kiddy pool before throwing up. It is commonly known as the Firefighter Challenge. All are invited to cheer him on at their place. Details are in the Facebook group so make sure you check it out and show up!
Saturday afternoon is Sean and Kat’s “Festival of the Meats”. That one is totally self explanatory. You just show up at their place in the afternoon wearing a meat costume. Details are in the Facebook group but I would just recommend getting your costume on and showing up early.
Also the best Road to the Games video this year is out:
Road to the Games Ep. 18.05: Mat Fraser Vs. The World
How to Watch the 2018 Games
Events:
Tomorrow night (Friday) is the “Spencer S’mores Night”. This is where Spencer will attempt to eat As Many S’mores As Possible (AMSMAP) in 60 min. Then he will have to swim 60 laps in his backyard kiddy pool before throwing up. It is commonly known as the Firefighter Challenge. All are invited to cheer him on at their place. Details are in the Facebook group so make sure you check it out and show up!
Saturday afternoon is Sean and Kat’s “Festival of the Meats”. That one is totally self explanatory. You just show up at their place in the afternoon wearing a meat costume. Details are in the Facebook group but I would just recommend getting your costume on and showing up early.
Also the best Road to the Games video this year is out:
Road to the Games Ep. 18.05: Mat Fraser Vs. The World
How to Watch the 2018 Games
Squat Snatch 1-1-1 & AMRAP 12 mins: Box Jumps, Snatches and Rope Climbs
Squat Snatch 1-1-1
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 Climbs
Complete as many rounds as possible in 12 mins of:
6 Box Jumps (30″/24″)
3 Squat Snatches (135#/95#)
1 Rope Climb
Photo by @robcwilson
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 & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees
Power Clean + Hang Power Clean 1-1-1-1-1
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: Clean & Jerks and Burpees
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (95#/65#)
Burpee
Back Squat 2-2-2 & 4 RFT: Runs, Overhead Walking Lunges and Double Unders
Back Squat 2-2-2
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Overhead Walking Lunges and Double Unders
4 rounds for time of:
Run 400m
20 Overhead Walking Lunges (45#/25# bumper)
40 Double Unders
Photo by @robcwilson
Games updates and Event hints:
Update Show: Drug Testing
Games updates and Event hints:
Update Show: Drug Testing
Advanced RX: Squat Clean: 1RM & Pt. 1: 5 RFT: Push Ups and Front Squats & Pt. 2: AMRAP 5 mins: Double Kettlebell Farmers Carries and Pull-ups
Pt. 1: 5 RFT: Push Ups and Front Squats
5 rounds for time of:
10 Push Up (Rings)
12 Front Squats (155#/105#)
* Rest 5 min. then AMRAP Pt. 2
Team WOD: 2 RFT: Partner Runs, Front Squats and Pull-ups
Overhead Squat 2-2-2 & FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead Squats
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead Squats
For time:
Run 100m
12 Burpee Over Dumbbells
12 Dumbbell Overhead Squat (Right Arm), pick load
12 Dumbbell Overhead Squat (Left Arm), pick load
Run 100m
9 Burpee Over Dumbbells
9 Dumbbell Overhead Squat (Right Arm)
9 Dumbbell Overhead Squat (Left Arm)
Run 100m
6 Burpee Over Dumbbells
6 Dumbbell Overhead Squat (Right Arm)
6 Dumbbell Overhead Squat (Left Arm)
Run 100m
3 Burpee Over Dumbbells
3 Dumbbell Overhead Squat (Right Arm)
3 Dumbbell Overhead Squat (Left Arm)
