Community. Coaching. Caring. Since 2009.
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last rep.
E3MOM: Run, Deadlifts and Wall BallsEvery 3 mins for 18 mins do:
Run 200m
10 Deadlifts (155#/115#)
15 Wall Balls (20#/14#)
* Scale WB down if you cannot complete all movements within 3 min. to allow for rest.
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OH Squat.
AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-upsComplete as many rounds as possible in 12 mins of:
Run 400m
15 Overhead Squats (95#/65#)
12 Chest-to-bar Pull-ups
Photo by @robcwilson
Tweens and Teens session is done! We will look to start another session in August or may do summer camp daily style classes for week long blocks. Details to come.
Deadlift 3-3-3-3, using heaviest weight per set
Hang Power Clean 2-2-2-2, using heaviest weight per set
Jerk 1-1-1-1, using heaviest weight per set
* Complex 3 DL + 2 HPC + 1 Jerk.
Complete as many rounds as possible in 7 mins of:
7 Hang Power Cleans (155#/105#)
7 Lateral Burpee (Over Barbell)
Photos by @robcwilson
Congrats to Diane for WOD # 250! To celebrate she knocked out 250 lateral burpees after class (pictured). Amazing!!!
Also congrats to Bob B. for crushing the Advanced RX Test tonight. He cruised right through the whole thing leading me to wonder if I need to make it harder…
In all seriousness both Diane and Bob are great examples of consistency and hard work, and both have made big gains in their health and fitness. As Rob W. would say, “Proud of you! So proud!”.
In the “My fitness is inadequate” Department:
This 19 year old from Uzbekistan just snatched 397 lbs. and also clean and jerked 462 lbs. to win the Junior World Championships. His total would have placed him 4th at the last Olympics.
19-Year Old Farkhodbek Sobirov Lifts More Than Olympian Kendrick Farris
Tabata: Dumbbell Thrusters, Toes-to-bars and Box JumpsTabata Dumbbell Thruster, pick load
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @robcwilson
Testing day! Today we finish the Front Squat cycle of 10, 7, 5, 3 and 1 rep maxes each week. Lots of squat strength added this month and now the trick will be to balance both Front and Back Squats while looking to cycle a different lift.
Bench Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Run, Muscle-ups, Handstand Push-ups and Kettlebell SwingsComplete as many rounds as possible in 20 mins of:
Run 200m
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Happy birthday to Bob who got to swing his very own matching Demon Bell!
What Is A Foam Roller, How Do I Use It, And Why Does It Hurt?
Every 1 min for 10 mins, alternating between:
1 Squat Clean, pick load
3 Bar Muscle-ups
Team WOD: 20 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees and Run20 rounds for time of:
1 Power Clean (135#/95#)
3 Hang Squat Cleans (135#/95#)
4 Lateral Burpee Over Barbells
Run 50m
* As a team of two, alternate full rounds. Share a barbell.
“Tabata” – Row Calories, Air Squats, Push Press and AbMat Sit-upsTabata Row Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Push Press (95#/65#)
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
BTWB
Photo by @robcwilson
Squat Snatch 1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set
* Complex of 1 Snatch + 1 Hang.
Every 1 min for 10 mins, alternating between:
10 Overhead Squats, pick load
50 Double Unders
* Choose load you can do all 10 OHS UB.
Photo by @robcwilson
Using a belt properly can help you confidently hit a new PR. Know how and when to wear one by reading below.
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last DL.
Chipper: Row Calories, Sit-ups, Wall Balls, Push-ups, Deadlifts and HSPUFor time:
60 Row Calories
50 AbMat Sit-ups
40 Wall Balls (20#/14#)
30 Hand Release Push-Ups
20 Deadlifts (225#/155#)
10 Handstand Push-ups
Photo by @robcwilson
Lots of 2 rep PR’s. Touch and Go’s and not dropping that last rep are starting to add up to better DL form and numbers!
Don’t believe everything you read about CrossFit:
Author of Retracted CrossFit Study Resigns
Movement Videos:
