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Team WOD: 20 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees and Run20 rounds for time of:
1 Power Clean (135#/95#)
3 Hang Squat Cleans (135#/95#)
4 Lateral Burpee Over Barbells
Run 50m
* As a team of two, alternate full rounds. Share a barbell.
“Tabata” – Row Calories, Air Squats, Push Press and AbMat Sit-upsTabata Row Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Push Press (95#/65#)
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
BTWB
Photo by @robcwilson
Squat Snatch 1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set
* Complex of 1 Snatch + 1 Hang.
Every 1 min for 10 mins, alternating between:
10 Overhead Squats, pick load
50 Double Unders
* Choose load you can do all 10 OHS UB.
Photo by @robcwilson
Using a belt properly can help you confidently hit a new PR. Know how and when to wear one by reading below.
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last DL.
Chipper: Row Calories, Sit-ups, Wall Balls, Push-ups, Deadlifts and HSPUFor time:
60 Row Calories
50 AbMat Sit-ups
40 Wall Balls (20#/14#)
30 Hand Release Push-Ups
20 Deadlifts (225#/155#)
10 Handstand Push-ups
Photo by @robcwilson
Lots of 2 rep PR’s. Touch and Go’s and not dropping that last rep are starting to add up to better DL form and numbers!
Don’t believe everything you read about CrossFit:
Author of Retracted CrossFit Study Resigns
Movement Videos:
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups7 rounds for time of:
7 Dumbbell Deadlifts, pick load
7 Dumbbell Hang Power Cleans, pick load
7 Dumbbell Front Squats, pick load
7 Pull-ups
Photo by @robcwilson
Dumbbell DT with a pull-up twist. We will be utilizing the dumbbells more often in training with a range of movements as they expose muscle imbalances and help develop coordination and grip strength.
Push Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Toes-to-bars, Overhead Walking Lunge With Plates, and Ring Dips3 rounds for time of:
20 Toes-to-bars
Overhead Walking Lunge With Plate (45#/25#) 50 ft.
15 Ring Dips
Overhead Walking Lunge With Plate (45#/25#) 50 ft.
Photo by @robcwilson
Welcome to Pete, Alex, Joselyn, Gregg, Jaime, Kathy, Jenny and Nicole who completed OnRamp and will be joining classes starting this week! (technically it’s welcome back for Kathy but repeating OnRamp is a great way to refresh and ease back in)
Overweight Cyclist Pays $5,000 to Make His Bicycle 10 Oz. Lighter
Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set
For time:
30 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
20 Back Squats (185#/115#)
15 Lateral Burpee Over Barbells
10 Back Squats (205#/135#)
15 Lateral Burpee Over Barbells
* Clean from ground. Load as you go.
Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups21-15-9 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
“FGB Style” – Sumo Deadlift High-pulls, Push Press and Row Calories5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Post total reps per round. For BTWB, will need to post individual reps per exercise.
Chipper: Runs, Wall Balls, Muscle-upsFor time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m
Photo by @robcwilson
Congrats to Sophia for hitting her 100th WOD today!
David was so excited to hear the news!
Regionals Week 3 in Photos, Joy and Spain
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 13 mins of:
3 Burpee Pull-ups
5 Touch And Go Deadlifts (225#/155#)
7 Box Jumps (24’/20″)
9 Ball Slams (30#/20#)
* Scale BPU to burpee + jumping pull-up
Photos by @robcwilson
Welcome to our latest OnRamp group! We have a full OnRamp this month with 8 people. Please be sure to introduce yourself to all of them and make them feel welcome.
The Tweens and Teens class did some pull-up practice tonight too!
The 2017 Regionals have ended and now we look ahead to the Games, which will take place Aug. 3-6, in Madison, Wisconsin.
Your 2017 CrossFit Games Rookies