Community. Coaching. Caring. Since 2009.
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 20 mins: Rows and Dumbbell ThrustersEvery 1 min for 20 mins, alternating between:
Row 150m
7 Dumbbell Thrusters, pick load
Row: 150m Men / 125m Women
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Tabata” – Overhead Squats, Hand Release Push-Ups and AbMat Sit-upsTabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
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.
Photo by @robcwilson
We’re back from vacation! Now we need a vacation to recover. All previous posts are caught up with updated results.
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130
Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
8 Clean & Jerks (135#/95#)
12 Toes To Bars
40 Double Unders
Photo by @robcwilson
Thank You, Fans and Volunteers of the CrossFit Games
Masters and Teens Are Crowned
Results
Team WOD: Chipper: Wall Balls, Double Unders, Hang Power Cleans, Sit-ups and RunAs a team of 2, complete for time:
150 Wall Balls (20#/14#)
300 Double Unders
100 Hang Power Cleans (135#/95#)
200 AbMat Sit-ups
Run 800m
* One works, one rests. Run together as a team.
Photo by @robcwilson
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Deadlift (225#/155#)
Pull-up
Run 400m
* Touch and go
Photo by @robcwilson
What Events Could Castro Program for the 2018 CrossFit Games?
Results
Results cont
For time:
Row 500m
25 Power Snatches (75#/55#)
Row 400m
20 Power Snatches
Row 300m
15 Power Snatches
Row 200m
10 Power Snatches
Row 100m
5 Power Snatches
Photo by @robcwilson
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Front Squats and Rope ClimbsFor time:
10 Front Squats (135#/95#)
1 Rope Climb (15 ft.)
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb
7 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb
5 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb
1 Front Squat
1 Rope Climb
Photo by @robcwilson
Masters 60+ Athlete Saves Drowning Competitor
Results
Results cont
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Handstand Push-ups, Ring Dips and Push-ups5 rounds for time of:
9 Handstand Push-ups
9 Ring Dips
9 Push-ups
Photo by @robcwilson
This week’s benchmark variant was “JT”, a hero WOD of the same movements but the rep scheme is 21-15-9 for time. Breaking these into equal rounds extends the average time a bit as the transitions and muscle fatigue of the chest, shoulders and arms really slows things down.
The 2017 CrossFit Games are over and the Fittest have been crowned. What a great competition/fitness festival in Madison, WI that really went all out to accommodate the CrossFit community!
2017 Reebok CrossFit Games: New Era
Fraser Repeats, Toomey Victorious
Kelly5 rounds for time of:
Run 400m
30 Box Jumps (24/20″)
30 Wall Balls (20#/14#)
* Choose Kelly or Mini-Kelly
Every 1 min for 10 mins, alternating between:
10/8 Row (Cal)
2 Squat Cleans, pick load
4-5-6-6-5-4 reps, for time of:
Squat Clean, pick load
Deficit Handstand Push Up (8″/4″)
Complete as many rounds as possible in 3 mins of:
10 Push Jerks (135#/95#)
10 Chest-to-bar Pull-ups
Photo by @robcwilson
I leave and this is what happens with the Advanced RX Class…
Results
