Back Squat 6-6-6
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Row Calories, Back Squats and Toes-to-bars
4 rounds for time of:
15 Row Calories
15 Back Squats (135#/95#)
15 Toes-to-bars
Category: Daily WOD
Shoulder Press 7-7-7 & AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps
Shoulder Press 7-7-7
Shoulder Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps
Complete as many rounds as possible in 15 mins of:
4 Handstand Push-ups
8 Sumo Deadlift High-pulls (95#/65#)
12 Box Jumps (24″/20″)
BTWB
Photo by @robcwilson
Today we continue our weekly progression of 10/7/5/3/1 rep schemes for the Shoulder Press.
Rich Froning Knows How to Celebrate Independence Day
He even kept the flag dry and never let it fall!
Dave Castro Drops First Hint of 2017 CrossFit Games: Run-Swim-Run
Team America
Team America
*In teams of two complete for time:
100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-Bar
10 Snatches (any style) 155/105#
30 Toes-to-Bar
50 Burpees
100 Partner Wall Balls (20#/14#)
Advanced Version:
*In teams of two complete:
100 KBS (53#/35#)
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 185/120#
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20#/14#)
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.
BTWB
Photo by @robcwilson
Our traditional 4th of July Team WOD today for both classes using the old Outlaw Way Team America Workout. We’ve done this each year since 2012!
Front Squat 3-3-3-3 & 10 RFT: Thrusters, Push-ups, Run, and Rest
Front Squat 3-3-3-3
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Thrusters, Push-ups, Run, and Rest
10 rounds for time of:
5 Thrusters (115#/75#)
10 Push-up (hand release)
Run 100m
Rest 1 min
Advanced RX: Power Clean 1-1-1-1-1 & Chipper: Runs, Power Cleans, and Pull-ups
Advanced RX Class:
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Power Cleans, and Pull-ups
For time:
Run 800m
25 Power Cleans (135#/95#)
25 Pull-ups
Run 400m
15 Power Cleans (185#/135#)
15 Chest-to-bar Pull-ups
Run 200m
10 Power Cleans (205#/145#)
10 Bar Muscle-ups
* Load bar as you go.
BTWB
Photo by @robcwilson
4th of July Weekend Schedule:
- 7/3 Monday:
- 5:30am class cancelled!
- All other times will run on normal schedule
- 7/4 Tuesday:
- TEAM WOD class at 9:30am
- Advanced RX Class at 10:30am
- All other class times cancelled!
Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups
Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups
As a team of 2 complete for time:
40 Power Cleans, pick load
Partner Run 800m
40 Pull-ups
30 Power Cleans, pick load
Partner Run 600m
30 Pull-ups
20 Power Cleans, pick load
Partner Run 400m
20 Pull-ups
10 Power Cleans, pick load
Partner Run 200m
10 Pull-ups
* Alternate work/rest with your partner except all runs are done as a team. Choose load for PC.
BTWB
Photo by @robcwilson
4th of July Weekend Schedule:
- 7/3 Monday:
- 5:30am class cancelled!
- All other times will run on normal schedule
- 7/4 Tuesday:
- TEAM WOD class at 9:30am
- Advanced RX Class at 10:30am
- All other class times cancelled!
2017 East Regional Highlights
Just….NO:
10 CrossFit-Inspired Tattoos
AMRAP 20 mins: Handstand Push-ups, Knees To Elbows and DB Walking Lunges
AMRAP 20 mins: Handstand Push-ups, Knees To Elbows and DB Walking Lunges
Complete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Knees To Elbows
15 Dumbbell Walking Lunges, pick load
* Choose load, farmer carry hold (at your side)
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups & FT: Wall Balls, Runs, and Deadlifts
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups
Every 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
4 Strict Pull-ups
* Touch and go, no dropping last rep. Add or subtract pull-ups to your ability.
FT: Wall Balls, Runs, and Deadlifts
For time:
40 Wall Balls (20#/14#)
Run 400m
40 Deadlifts (205#/145#)
Run 400m
40 Wall Balls
Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat & 5 RFT: Power Snatches, Overhead Squats and Double Unders
Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat
Snatch Grip Deadlift 3-3-3-3, using heaviest weight per set
Hang Squat Snatch 2-2-2-2, using heaviest weight per set
Overhead Squat 1-1-1-1, using heaviest weight per set
* 3 Snatch DL + 2 HS + 1 OHS complex.
5 RFT: Power Snatches, Overhead Squats and Double Unders
5 rounds for time of:
5 Power Snatches (115#/75#)
5 Overhead Squats (115#/75#)
30 Double Unders
BTWB
Photo by @robcwilson
4th of July Weekend Schedule:
- 6/30 Friday, 7/1 Saturday and 7/3 Monday:
- Normal Schedule
- 7/4 Tuesday:
- TEAM WOD class at 9:30am
- Advanced RX Class at 10:30am
- All other class times cancelled!
Shoulder Press 10-10-10 & AMRAP 7 mins: Row, Push Press then Max Reps Burpees
Shoulder Press 10-10-10
Shoulder Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 7 mins: Row, Push Press then Max Reps Burpees
Complete as many rounds as possible in 7 mins of:
60/50 Row (Cal)
25 Push Press (95#/65#)
then Max rep Burpees in remaining time
Men: Row 60 cal, Women: Row 50 cal.
Score is total burpees.
BTWB
Photo by @robcwilson
4th of July Weekend Schedule:
- 6/30 Friday, 7/1 Saturday and 7/3 Monday:
- Normal Schedule
- 7/4 Tuesday:
- TEAM WOD class at 9:30am
- Advanced RX Class at 10:30am
- All other class times cancelled!