Category: Daily WOD

Bench Press 2-2-2-2-2 & Alt EMOM 18 mins: Rows, Push Press and Ring Dips

Bench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Alt EMOM 18 mins: Rows, Push Press and Ring Dips

Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
12 Push Press (95#/65#)
8 Ring Dips

BTWB
Photo by @robcwilson
“Tommy Marquez, Rory McKernan and Pat Sherwood are back in the Update Studio to recap the 2017 CrossFit Liftoff, powered by Rogue. This year’s competition crowned a repeat champion in the overall division, and shined the spotlight on some big lifters in our community.”

Results

Results cont

Back Squat 4-4-4 & AMRAP 9 mins w/ Buy-in: Run then Bar Muscle-ups and Dumbbell Hang Squat Cleans

Back Squat 4-4-4

Back Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 9 mins w/ Buy-in: 800 m, Bar Muscle-ups and Dumbbell Hang Squat Cleans

In 9 mins do:
Run 800m
then in the remaining time, AMRAP of:
5 Bar Muscle-ups
10 Dumbbell Hang Squat Cleans (pick load)
* Scale BMU to 5 strict pull-ups

BTWB
Photo by @robcwilson

Results

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Hang Squat Snatch + Overhead Squat 1-1-1-1-1 & AMRAP 12 mins: Burpees and Double Unders

Hang Squat Snatch + Overhead Squat 1-1-1-1-1

Hang Squat Snatch + Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex of 1 Hang Squat Snatch + 1 OHS

BTWB

AMRAP 12 mins: Burpees and Double Unders

Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders

BTWB
Photo by @robcwilson

Results

Results cont

Jerk: 3RM & 3 RFT: Runs, Kettlebell Swings and Handstand Push Ups

Jerk: 3RM

Find your Jerk 3 Rep Max.
* Choose Split or Jerk, use same as last week.

BTWB

3 RFT: Runs, Kettlebell Swings and Handstand Push Ups

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Handstand Push Ups

BTWB
Photo by @robcwilson
“Helen” with handstand push-ups today. Even though it’s fast it’s still a good one.
Take care of your hands!  Read up:
Coach’s Corner: Hand Care For CrossFitters
Results
Results cont

Deadlift 4-4-4 & FT: Row then 5 Rounds of Deadlifts and Wall Balls

Deadlift 4-4-4

Deadlift 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Row then 5 Rounds of Deadlifts and Wall Balls

For time:
Row 1000m
— then —
5 rounds of:
12 Deadlifts (225#/155#)
15 Wall Balls (20#/14#)

BTWB

Photo by Coach @robcwilson
Yep. Coach Rob. Tonight he coached his first class, and according to him “It went okay! Everyone managed to lift weights and do a workout and go home!” Sooooo success!
Both Peter S. and Rob W. have now coached their first classes very successfully (Shay will also coach solo soon) and we’re excited that they will all continue to jump in, gain experience, and give all of us a fresh perspective as new coaches.

2017 CrossFit Liftoff Live Announcement
Posted by The CrossFit Games

The Deadlift

Results

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CrossFit Liftoff: Snatch 1RM (20 minutes) & CrossFit Liftoff: Clean & Jerk 1RM (15 minutes) & AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups

CrossFit Liftoff: Snatch 1RM (20 minutes)

Record your best Snatch 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.

BTWB

CrossFit Liftoff: Clean & Jerk 1RM (15 minutes)

Record your best Clean & Jerk 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.

BTWB

AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups

As a team of 2 complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#)
50 Box Jumps (24″/20″)
25 Pull-ups
* If you are participating in the Liftoff you must complete this solo.

BTWB
Three, Two, One—Liftoff!
Photo by @robcwilson

Results

Snatch Pull + Power Snatch : 1-1-1-1-1 & 5 RFT: Power Snatches and Lateral Burpees

Snatch Pull + Power Snatch : 1-1-1-1-1

Snatch Pull + Power Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 1 Snatch Pull + 1 Power Snatch complex.

BTWB

5 RFT: Power Snatches and Lateral Burpees

5 rounds for time of:
10 Power Snatches (95#/65#)
10 Lateral Burpees Over Barbell

BTWB
Photo by @robcwilson
We are programming the CrossFit Liftoff events for this Saturday for the 0930 Main class and the Advanced RX Class (which will start at 1100). For both times: Athletes will have a set time to hit your max in the Snatch and then the Clean and Jerk. Then there will be a short 12 minute AMRAP as a team of 2 at the end. You will share a bar.
Change Is Coming To The 2018 Season

Results

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Jerk: 5RM (Split or Push) & 2014 Masters Qualifier Event 3

Jerk: 5RM (Split or Push)

Find your Jerk 5 Rep Max.
* From rack, Split or Push.

BTWB

2014 Masters Qualifier Event 3

3 rounds for time of:
50 Row (calories)
15 Handstand Push-ups
50 Double Unders

BTWB
Photo by @robcwilson
CrossFitters continue making an impact in International Weightlifting:
Thuri Helgadottir Sets Two PRs at the IWF World Championships
Results
Results cont

Back Squat 5-5-5 & FT: Walking Lunges, Pull-ups and Sit-ups

Back Squat 5-5-5

Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Walking Lunges, Pull-ups and Sit-ups

For time:
Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)
Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)
Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)
Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)
Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)
Walking Lunge, 100 ft
6 Pull-ups
6 Sit-up (abmat)

BTWB
Photo by @robcwilson
Coming this Saturday to the team WOD and the Advanced RX Class:
The CrossFit Liftoff
History of the Liftoff
The Walking Lunge

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & AMRAP 12 mins: Kettlebell Swings, Box Jumps and Ring Dips

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* alternate between lifts

BTWB

AMRAP 12 mins: Kettlebell Swings, Box Jumps and Ring Dips

Complete as many rounds as possible in 12 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips

BTWB
Photo by @robcwilson

Results

Results cont

SNORIDGE CROSSFIT