Category: Daily WOD

Torn Pecs Decimate the East Regional Men’s Field

Team WOD: AMRAP 20 mins w/ Buy-in: 1 mile Run, Clean & Jerks and Box Jump Overs

In 20 mins do:
Run, 1 mile (alternate 400m runs with partner)
then in the remaining time, AMRAP of:
6 Clean & Jerks (135#/95#)
12 Box Jump Overs (24″/20″)

*As a team of 2, complete the 1 mile run alternating 400m with your partner (one runs 400m, one rests) then complete the AMRAP in the remaining time. Share the reps however you like, but one works while one rests.

BTWB

Photo by @robcwilson

Deadlift 3-3-3 & FT: Deadlifts, Run and Double Unders

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no dropping last rep.

Bearskin Rugs and Burpees

FT: Deadlifts, Run and Double Unders

For time:
18 Deadlifts (205#/145#)
Run 200m
25 Double Unders
15 Deadlifts
Run 200m
25 Double Unders
12 Deadlifts
Run 200m
25 Double Unders
9 Deadlifts
Run 200m
25 Double Unders
6 Deadlifts
Run 200m
25 Double Unders
3 Deadlifts
Run 200m
25 Double Unders

* Touch and Go, no dropping last rep.

BTWB

Photo by @robcwilson

Regionals update:

Friends Before Foes

Squat Snatch 1-1-1 & 3 RFT: Power Snatches, Bar Muscle Ups and Runs

Squat Snatch 1-1-1

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

How to Watch the 2017 Regionals

3 RFT: Power Snatches, Bar Muscle Ups and Runs

3 rounds for time of:
8 Power Snatches (115#/75#)
7 Bar Muscle Ups
Run 400m

BTWB

Photo by @robcwilson

Regionals starts tomorrow!

Update Show: 2017 East Regional Preview

Lifting: 1 Hang Power Clean + 1 Hang Squat Clean & Alt EMOM: Rows, Handstand Push-ups, and Wall Balls

Lifting: 1 Hang Power Clean + 1 Hang Squat Clean

Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Complex 1+1. Use new mats.

2017 CrossFit South Regional Preview — Individual Men and Women

Alt EMOM: Rows, Handstand Push-ups, and Wall Balls

Every 1 min for 18 mins, alternating between:
Row 150m
8 Handstand Push-ups
15 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Back Squat : 1 Rep Max & AMRAP 8 mins: Toes-to-bars, Push Press and Walking Lunges

Back Squat : 1 Rep Max

Record your best Back Squat 1 Rep Max lift

How to Watch the 2017 Regionals

AMRAP 8 mins: Toes-to-bars, Push Press and Walking Lunges

Complete as many rounds as possible in 8 mins of:
10 Toes-to-bars
10 Push Press (115#/75#)
20 Walking Lunges

BTWB

Photo by @robcwilson

So much red ink! Love seeing so many 1RM PR’s and close to PR’s after a solid month of targeting the back squat. With the weekly cycle of 10, 7, 5, 3, and 1 rep maxes we have seen some big gains for squatting. We will continue to back squat often but also will start a new cycle next week with the Front Squat using the same rep schemes we just completed. Then we will see how our Cleans improve.

The Push Press

Regionals start this Friday!

How Much is a Top Seeding at Regionals Worth?

Lifting: Bench Press and Bent Over Barbell Rows and 5 RFT: Pull-ups, Front Squats and Lateral Burpee (Over Barbell)

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
Alternate lifts each set

BTWB

5 RFT: Pull-ups, Front Squats and Lateral Burpee (Over Barbell)

5 rounds for time of:
10 Pull-ups
10 Front Squats (115#/75#)
10 Lateral Burpee (Over Barbell)

BTWB

Photos by @robcwilson

Hey check out Brian’s cool…mats?! (No not shoes, we all know he has all the cool shoes). These tiles are the new thicker floor samples we are testing to see how they mitigate shock and vibration. Please use these for heavy lifts or loads overhead of 95# or greater. IF they do the trick we may end up covering the existing floor with these. So excited! #sarcasm

Rich and Hillary Froning Adopt Baby Boy