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Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-upsAs a team of 2 complete complete as many rounds as possible in 17 mins of:
7 Row (Cal)
10 Deadlifts (115#/75#)
10 Hang Power Cleans (115#/75#)
10 Shoulder-to-Overheads (115#/75#)
7 Pull-ups
* Alternate after each full movement. (Partner 1 Row 7 cal, Partner 2 deadlifts, etc.) One bar, one rower.
Photo by @robcwilson
Back Squat 3-3-3-3, using heaviest weight per set
Weighted Ring Dip 3-3-3-3, using heaviest weight per set
* Alternate Squats and Dips
4 RFT: Walking Lunges and AbMat Sit-ups4 rounds for time of:
Walking Lunge 50m
50 AbMat Sit-ups
Photo by @robcwilson
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use mats. No dropping from top.
3 rounds for time of:
12 Deadlifts (245#/165#)
Row 500m
18 Box Jumps (30″/24″)
Photo by @robcwilson
This week’s benchmark WOD variant is “Christine” but with a heavier bar and taller box jumps.
Results
Results cont
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Chest-to-bar Pull-ups
Run 400m
21 Kettlebell Swings
12 Muscle-ups
Photo by @robcwilson
New 10/7/5/3/1 strength cycle begins! We will focus on Bench this month and also continue our Front Squat with 8/6/4/2/1. Other lifts will also be programmed as usual.
With travel to the Games and the events beginning Thursday I will not be updating the website starting Wednesday through next Monday. I’ll get caught up with Results postings next week when I return.
Cool Drone Footage Above Sprint O-Course and North Park Venue
2017 Games Events
How To Watch The 2017 Games
Results
Results cont
As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)
* Alternate work/rest and split reps with your partner for each exercise.
AMReps 3 mins: Hollow RocksAs many reps as possible in 3 mins of:
Hollow Rock
Photo by @robcwilson
Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results
Thruster 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
15 Thrusters (95#/65#)
30 Row Calories
90 Double Unders
30 Row Calories
15 Thrusters
Photo by @robcwilson
Happy 250th WOD to Kat! If you can’t figure out who it is in the pic the 250 WOD T-shirt might help give it away. If you are approaching your 100th, 250th, or 500th WOD or have earned one and don’t have a T we need to know so we can check stock or order it. WOD Club shirts are $15.
Worth a watch. The Games begin this week!
Road to the Games 17.07: Davidsdottir/Toomey/Sigmundsdottir/Briggs
now in the CrossFit Journal
Results
Results cont
Power Clean (Touch & Go) 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Runs, Burpees, and Bar Muscle UpsComplete as many rounds as possible in 15 mins of:
Run 200m
10 Burpees
5 Bar Muscle Ups
Photo by @robcwilson
Shoulder Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
5 Deadlifts (225#/155#)
5 Handstand Push Ups
* DL touch and go.
Photo by @robcwilson
This is really cool to watch. Two champs, two locations, same WOD, almost identical times. The difference in times was only because of the 60 cal row in the middle of the workout.
Fraser Vs. Davidsdottir
now in the CrossFit Journal
Results
Results cont
Front Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Front Squats, AbMat Sit-ups and Runs5 rounds for time of:
9 Front Squats (135#/95#)
18 AbMat Sit-ups
Run 200m
Rest 1 min
Photo by @robcwilson
This year they are making some big changes to the Team Series! Grab a partner and buddy up!
The 2017 CrossFit Team Series
Stay up to date on schedules, workouts, and results with the all new CrossFit Games app.
Download the CrossFit Games App Now!
Results
Results cont
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
21-15-9 reps, for time of:
Sumo Deadlift High Pull (95#/65#)
Overhead Squat (95#/65#)
