Category: Daily WOD

Front Squat 4-4-4 & FT: Front Squats and Rope Climbs

Front Squat 4-4-4

Front Squat 4-4-4

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

BTWB

FT: Front Squats and Rope Climbs

For time:
10 Front Squats (135#/95#)
1 Rope Climb (15 ft.)
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb
7 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb
5 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb
1 Front Squat
1 Rope Climb

BTWB

Bench Press 7-7-7 & 5 RFT: Handstand Push-ups, Ring Dips and Push-ups

Bench Press 7-7-7

Bench Press 7-7-7

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

BTWB

5 RFT: Handstand Push-ups, Ring Dips and Push-ups

5 rounds for time of:
9 Handstand Push-ups
9 Ring Dips
9 Push-ups

BTWB

Photo by @robcwilson

This week’s benchmark variant was “JT”, a hero WOD of the same movements but the rep scheme is 21-15-9 for time. Breaking these into equal rounds extends the average time a bit as the transitions and muscle fatigue of the chest, shoulders and arms really slows things down.

The 2017 CrossFit Games are over and the Fittest have been crowned. What a great competition/fitness festival in Madison, WI that really went all out to accommodate the CrossFit community!
2017 Reebok CrossFit Games: New Era
Fraser Repeats, Toomey Victorious

Advanced RX Class: Alt EMOM 10 mins: Row (10/8 Cal) and Squat Cleans & Pt. 1: 4-5-6-6-5-4: Squat Cleans and Deficit Handstand Push Ups & Pt. 2: AMRAP 3 Minutes

Advanced RX Class:

Alt EMOM 10 mins: Row (10/8 Cal) and Squat Cleans

Every 1 min for 10 mins, alternating between:
10/8 Row (Cal)
2 Squat Cleans, pick load

BTWB

Pt. 1: 4-5-6-6-5-4: Squat Cleans and Deficit Handstand Push Ups

4-5-6-6-5-4 reps, for time of:
Squat Clean, pick load
Deficit Handstand Push Up (8″/4″)

* Rest 5 minutes then Pt. 2.

BTWB

Pt. 2: AMRAP 3 mins: Push Jerks and Chest-to-bar Pull-ups

Complete as many rounds as possible in 3 mins of:
10 Push Jerks (135#/95#)
10 Chest-to-bar Pull-ups

Photo by @robcwilson

I leave and this is what happens with the Advanced RX Class…
Results

Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups

Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups

As 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.

BTWB

Photo by @robcwilson

Results

Lifting: Back Squats and Weighted Ring Dips & 4 RFT: Walking Lunges and AbMat Sit-ups

Lifting: Back Squats and Weighted Ring Dips

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

BTWB

4 RFT: Walking Lunges and AbMat Sit-ups

4 rounds for time of:
Walking Lunge 50m
50 AbMat Sit-ups

BTWB

Photo by @robcwilson

Results
Results cont

Deadlift 3-3-3-3 & 3 RFT: Deadlifts, Rows and Box Jumps

Deadlift 3-3-3-3

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.

BTWB

3 RFT: Deadlifts, Rows and Box Jumps

3 rounds for time of:
12 Deadlifts (245#/165#)
Row 500m
18 Box Jumps (30″/24″)

BTWB

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 & Chipper: Runs, Kettlebell Swings, and Pull Ladder

Bench Press 10-10-10

Bench Press 10-10-10

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

BTWB

Chipper: Runs, Kettlebell Swings, and Pull Ladder

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

BTWB

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

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs & AMReps 3 mins: Hollow Rocks

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs

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.

BTWB

AMReps 3 mins: Hollow Rocks

As many reps as possible in 3 mins of:
Hollow Rock

BTWB

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 & FT: Thrusters, Row, and Double Unders

Thruster 5-4-3-2-1

Thruster 5-4-3-2-1

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

BTWB

FT: Thrusters, Row, and Double Unders

For time:
15 Thrusters (95#/65#)
30 Row Calories
90 Double Unders
30 Row Calories
15 Thrusters

BTWB

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

SNORIDGE CROSSFIT