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AMRAP 16 mins: Shuttle Runs, Overhead Squats and Hand Release Push-UpsAs a team of 2 complete as many rounds as possible in 16 mins of:
4 Shuttle Runs 25m
6 Overhead Squats (95#/65#)
8 Hand Release Push-Ups
* Alternate each movement with your partner.
Photo by @robcwilson
CrossFit is fielding a Ragnar Relay Team:
1 Squat Snatch, pick load
Every 1 min for 10 mins.
4 rounds for time of:
Run 400m
10 Overhead Squats (135#/95#)
15 Push Up (Rings)
Flex Friday Photo by @robcwilson
CrossFit is fielding a Ragnar Relay Team:
Deadlift 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go.
Complete as many rounds as possible in 15 mins of:
Run 200m
30 Air Squats
10 Handstand Push-ups
10 Deadlifts (205#/145#)
Ring Dip (Weighted) 5-5-5-5-5Ring Dip (Weighted) 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-40-30-20-10 reps, for time of:
Row (calories)
AbMat Sit-up
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Perform as a complex.
AMRAP 12 mins: Sumo Deadlift High Pulls, Front Squats and Double UndersComplete as many rounds as possible in 12 mins of:
8 Sumo Deadlift High Pulls (95#/65#)
16 Front Squats (95#/65#)
32 Double Unders
Photo by @robcwilson
Amazing account of the support the community has shown in helping Houston affiliates recover.
CrossFit Community Helps Harvey Victims
Results
Results cont
Shoulder Press 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Pull-ups, C2B Pull-ups and Bar Muscle-upsFor time:
Run 400m
30 Pull-ups
Run 400m
20 Chest-to-bar Pull-ups
Run 400m
10 Bar Muscle-ups
Photo by @robcwilson
“Hotshots 19“
As a team of 2 complete 6 rounds for time of:
30 Squats
19 Power cleans (135#/95#)
7 Strict Pull-ups
400m Run
Results
* Alternate work and rest for all reps, except run 400m each round together as a team.
Hotshots 19 is a Hero WOD in honor of 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
9/11: Never Forget SRCF Tribute WOD9 rounds for time of:
11 Thrusters (75#/55#)
11 Burpees
Photo by @robcwilson
Remember 9/11 and hug those you hold dear, thankful that we are able to share with each other that which truly makes our nation great; freedom.
Results
Results cont
Record your best Clean & Jerk 1 Rep Max lift.
* 8 min as a team to find a 1RM. Start with empty barbell.
10 rounds for time of:
1 Power Clean, pick load
Run 100m
5 Chest-to-bar Pull-ups
For time:
20 Assault Bike Calories
30 V-Ups
40 AbMat Sit-ups
Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9: Row (Cal), Power Snatches and Up And Over Box Jumps21-18-15-12-9 reps, for time of:
Row (Cal)
Power Snatch (75#/55#)
Up And Over Box Jump (24″/20″)
Photo by @robcwilson
