AMRAP 4 mins: Knees To Elbows, Hollow Rocks and AbMat Sit-ups
Complete as many rounds as possible in 4 mins of:
8 Knees To Elbows
10 Hollow Rocks
12 AbMat Sit-ups
Category: Daily WOD
Bench Press 8-6-4-2 & FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders
Bench Press 8-6-4-2
Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders
For time:
10 Burpee Muscle Ups
30 Kettlebell Swings, pick load
100 Double Unders
30 Kettlebell Swings, pick load
10 Burpee Muscle Ups
Sub 10 Burpee Pull-ups
EMOM for 8 mins: Snatch & 3 RFT: Wall Balls, Toes-to-bars and Snatches
3 RFT: Wall Balls, Toes-to-bars and Snatches
3 rounds for time of:
21 Wall Balls (20#/14#)
15 Toes-to-bars
9 Squat Snatches (115#/75#)
BTWB
Photo by @robcwilson
The below movements are part of what we use for almost every warm-up when we snatch. Familiarize yourself with the terminology, movement, and technique below.
Push Press 5-5-3-3-1-1-1 & AMRAP 12 mins: Clean &Jerks and Runs
Push Press 5-5-3-3-1-1-1
Push Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Clean & Jerks and Runs
Complete as many rounds as possible in 12 mins of:
10 Clean & Jerks (115#/75#)
Run 200m
BTWB
Photo by @robcwilson
Super long boring workout video but a good look at Rich Froning’s new HUGE gym with him training with his team, CF Games 2015 Teens champ and 2016 3rd place athlete Angelo DiCicco and a couple of fit NASCAR Drivers.
100’s Workout – Rich Froning, Danica Patrick and Ricky Stenhouse
Tips for those wanting a faster rope climb:
Back Squat 7-7-7 & 15 RFT: Pull-ups, Push-ups and Air Squats
Back Squat 7-7-7
Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
15 RFT: Pull-ups, Push-ups and Air Squats
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
BTWB
Photo by @robcwilson
All results are updated!
We want to say thanks to all of the coaches who covered this past week to keep classes running. We truly appreciate the ability to get away for a family vacation and not have to worry AT ALL about the gym. You guys are the best!
Advanced RX: Power Clean & Jerk 1-1-1 & Chipper: Row, Wall Balls, Toes-to-bars, Burpee Box Jump Over, HSPU, STO, Walking Lunges
Advanced RX Class:
Power Clean & Jerk 1-1-1
Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Wall Balls, Toes-to-bars, Burpee Box Jump Over, HSPU, STO, Walking Lunges
For time:
60 Row Calories
50 Wall Balls (20#/14#)
40 Toes-to-bars
30 Burpee Box Jump Overs (24″/20″)
20 Deficit Handstand Push Ups (3.5″/2″)
10 Shoulder-to-Overhead (185#/125#)
Kettlebell Walking Lunge (53#/35#) 100 ft
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Choose as a Team of 2 alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises.
Squat Clean 1-1-1-1-1 & 10 RFT: Hang Squat Cleans, Box Jumps and Strict Pull-ups
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Hang Squat Cleans, Box Jumps and Strict Pull-ups
10 rounds for time of:
3 Hang Squat Cleans (135#/95#)
3 Box Jumps (30″/24″)
3 Strict Pull-ups
Deadlift 4-4-4-4 & AMReps 13 mins: Row Calories, Handstand Push-ups and Toes-to-bars
Deadlift 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 13 mins: Row Calories, Handstand Push-ups and Toes-to-bars
As many reps as possible in 13 mins of:
Row Calories, 4 mins
Rest 2 mins
Handstand Push-up, 3 mins
Rest 2 mins
Toes-to-bar, 2 mins
Max Reps for each movement
Thruster : 2RM & FT: Thrusters and Double Unders
FT: Thrusters and Double Unders
For time:
30 Thrusters (95#/65#)
90 Double Unders
20 Thrusters
60 Double Unders
10 Thrusters
30 Double Unders