Community. Coaching. Caring. Since 2009.
AMRAP 20 mins: Clean & Jerks and RunsComplete as many rounds as possible in 20 mins of:
15 Clean & Jerks (95#/65#)
Run 400m
Photo by @robcwilson
Tia and Brooke Go Head-to-Head on Burpee, Front Squat, Pull-up Workout
CrossFit stuff:
CrossFit Grace: Reebok’s New Shoe for Women
Will we see bike’s back in the Games this year?
4 RFT: Muscle-ups, Wall Balls and Handstand Push-ups4 rounds for time of:
5 Muscle-ups
25 Wall Balls (20#/14#)
10 Handstand Push-ups
Photo by @robcwilson
A little more info on the upcoming Online Qualifier AKA the Teens and Masters Regionals:
For time:
100 Burpee Muscle Ups
Quick warm-up for Snatch 1RM
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use mats, work up to 4 attempts at a heavy single
4 RFT: Rows and Overhead Squats4 rounds for time of:
Row 500m
10 Overhead Squats (155#/105#)
Photo by @robcwilson
Schedule CHANGE:
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
Find your Squat Snatch 1 Rep Max.
12 Minutes to find a 1 rep max snatch as a team. Start with unloaded bar.
As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30″/24″)
* Alternate work/rest with your partner. One bar and one box.
Schedule CHANGE:
Shoulder Press 4-4-4-4Shoulder Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
Run 400m
10 Deadlifts, pick load
30 AbMat Sit-ups
*Touch and Go. Must lower DL to ground on last rep.
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Rope Climbs, Squat Cleans and Double Unders5 rounds for time of:
2 Rope Climbs (15 ft)
4 Squat Cleans (155#/105#)
40 Double Unders
Photo by @robcwilson
Schedule CHANGE:
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 10 mins do:
Row 1000m
then in the remaining time, AMRAP of:
25 Wall Balls (20#/14#)
25 Sumo Deadlift High-pulls (95#/65#)
Photo by @robcwilson
Congrats to Eva! I think it’s safe to say that she has qualified and will advance to the Online Qualifier for the Teenage Girls (16-17) division for the “Regionals” step for the 2017 CrossFit Games. The top 200 will advance with their Open placing counting as one WOD (Open final standing = points for WOD “1”). Eva finished the Open ranked 133rd in the world out of around 2,100 girls.
We’re all very proud of her for setting high goals after last year’s Open and training hard consistently day in and day out to improve all aspects of her strength and fitness and see how far she could go to advancing to the Games. She overcame being sick in Week 1 of the Open to put in four straight strong and dominant scores to stay in the top 200. Getting to the next step is an extremely impressive achievement and we’re all excited to see how she does in April in the Online Qualifier. Her dedication, discipline, and improvement all year long have been inspiring and it’s been fun being one of her coaches along the way.
Push Jerk 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set
Complex 1 push +1 jerk
For time:
35 Row Calories
35 Toes-to-bars
35 Push Jerks (115#/75#)
35 Box Jump Overs (24″/20″)
“17.5 After Party” Photo by @robcwilson
After Wednesday we will know for sure if Eva has made the cut for the Online Qualifier for the 16-17 Teenage Girls division for the next step in the Games. The top 200 advance with their Open placing counting as one WOD (Open final standing = points for WOD “1”). This is the “Regionals” for the Teens and Masters. She is currently 133rd in the world out of around 2,100 girls. Cross your fingers!
Oh and click on the Online Qualifier link above and check out who is in the picture flipping the tire with Kira!
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
20 Pull-ups
50 Air Squats
20 Power Snatches (75#/55#)
16 Pull-ups
40 Air Squats
16 Power Snatches
12 Pull-ups
30 Air Squats
12 Power Snatches
8 Pull-ups
20 Air Squats
8 Power Snatches
4 Pull-ups
10 Air Squats
4 Power Snatches
The Open is over!
Now get out of here! #roperage
Photos by @robcwilson
Advanced RX Class:For time:
Row 1000m
— then —
3 rounds of:
15 Push Press (115#/75#)
12 Deadlifts (225#/155#)
9 Muscle-ups
Or complete as a Team of 2 and double the Row and Reps.
Photo by @robcwilson
Happy 40th Brian K.!
Starting next week the 6am class schedule will shift back to Mon/Tues/Wed/Thurs class times and no early Friday class.
