Community. Coaching. Caring. Since 2009.
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts (135#/95#)
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips
Photo by @robcwilson
Eva is excited! About things!
Squat Snatch (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
3 Muscle Up (Bar)
6 Burpees
9 Kettlebell Swings (70#/53#)
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Double Unders and Push Press3 rounds for time of:
Row 500m
50 Double Unders
10 Push Press (115#/75)
“Fight Gone Bad” Style – Dumbbell Thrusters, Toes-to-bars and Box Jumps3 rounds, 1 min per station, of:
Dumbbell Thruster, pick load
Toes-to-bar
Box Jump (24″/20″)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Max reps of each for 1 min. No dropping DB’s.
Photo by @robcwilson
Tonight we set a PR for PR’s! Coach Jeremy gets to hog all the glory while going 5 for 5 in the 6pm class. Congrats to all who rang the bell today!
Dave Castro Breaking Out the Worm for Regionals
Remember this guy? The kid from middle of nowhere Europe that just crushes it by himself in his barn? His goal last year was to make Regionals while being brand new to CrossFit. Well he got even better this year and finished a highly impressive 174th in the European region. Next year may be his year!
For time:
25 Deadlifts (225#/155#)
Row 750m
15 Deadlifts
Row 500m
5 Deadlifts
*Touch and Go, don’t drop last rep.
AMRAP 20 mins: Clean & Jerks and RunsComplete as many rounds as possible in 20 mins of:
15 Clean & Jerks (95#/65#)
Run 400m
Photo by @robcwilson
Tia and Brooke Go Head-to-Head on Burpee, Front Squat, Pull-up Workout
CrossFit stuff:
CrossFit Grace: Reebok’s New Shoe for Women
Will we see bike’s back in the Games this year?
4 RFT: Muscle-ups, Wall Balls and Handstand Push-ups4 rounds for time of:
5 Muscle-ups
25 Wall Balls (20#/14#)
10 Handstand Push-ups
Photo by @robcwilson
A little more info on the upcoming Online Qualifier AKA the Teens and Masters Regionals:
For time:
100 Burpee Muscle Ups
Quick warm-up for Snatch 1RM
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use mats, work up to 4 attempts at a heavy single
4 RFT: Rows and Overhead Squats4 rounds for time of:
Row 500m
10 Overhead Squats (155#/105#)
Photo by @robcwilson
Schedule CHANGE:
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
Find your Squat Snatch 1 Rep Max.
12 Minutes to find a 1 rep max snatch as a team. Start with unloaded bar.
As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30″/24″)
* Alternate work/rest with your partner. One bar and one box.
Schedule CHANGE:
Shoulder Press 4-4-4-4Shoulder Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
Run 400m
10 Deadlifts, pick load
30 AbMat Sit-ups
*Touch and Go. Must lower DL to ground on last rep.
