Category: Daily WOD
Squat Clean 2-2-2-2 (Touch and Go) & 10 RFT: Squat Cleans, Deadlifts and Double Unders
Squat Clean 2-2-2-2 (Touch and Go)
Squat Clean 2-2-2-2
Use the heaviest weight you can for each set.
(Touch and Go)
10 RFT: Squat Cleans, Deadlifts and Double Unders
10 rounds for time of:
2 Squat Cleans (165#/110#)
5 Deadlifts (165#/110#)
20 Double Unders
BTWB
PR Bell Photo by @robcwilson
ATTENTION: Tomorrow, Saturday 5/21 due to the West Regional there will be no Advanced RX Class. We will only have the 0930 class with the usual Team Workout with Coach Rob.
For those going to the West Regional in Portland we will see you all there!
Alt EMOM 10 mins: Clean & Jerks and Ring Dips & FT: Rows, Clean & Jerks and Air Squats
Alt EMOM 10 mins: Clean & Jerks and Ring Dips
Every 1 min for 10 mins, alternating between:
2 Clean & Jerks, pick load
5 Ring Dips
FT: Rows, Clean & Jerks and Air Squats
For time:
Row 1000m
15 Clean & Jerks (155#/105#)
100 Air Squats
BTWB
Photo by @robcwilson
No Advanced RX Class this Saturday! Only class we will be open for on Saturday will be the 0930 Team Workout.
We will be at the West Regional in Portland:
EMOM for 11 mins: 2 Hang Squat Snatch & FT: AbMat Sit-ups and Burpees
EMOM for 11 mins: 2 Hang Squat Snatch
2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
Regrip allowed.
FT: AbMat Sit-ups and Burpees
For time:
50 AbMat Sit-ups
5 Burpees
40 AbMat Sit-ups
10 Burpees
30 AbMat Sit-ups
15 Burpees
20 AbMat Sit-ups
20 Burpees
10 AbMat Sit-ups
25 Burpees
BTWB
Photo by @robcwilson
Congrats to Brett N. for completing his 200th WOD today!
Top Moments from Week 1 of the 2016 CrossFit Games Regionals www.boxlifemagazine.com
Lifting: Shoulder Press and Push Press & AMRAP 15 mins: Push Press, Box Jumps and Runs
Lifting: Shoulder Press and Push Press
Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Complete all the Press 5×3, then Push Press 5×1
AMRAP 15 mins: Push Press, Box Jumps and Runs
Complete as many rounds as possible in 15 mins of:
10 Push Press (115#/75#)
10 Box Jumps (24″/20″)
Run 200m
BTWB
Photo by @robcwilson
No Advanced RX Class this Saturday! We will only be running the 0930 Team WOD.
Back Squat 2-2-2-2-2 & 21-18-15-12-9: Back Squats and Pull-ups
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9: Back Squats and Pull-ups
21-18-15-12-9 reps, for time of:
Back Squat (135#/95#)
Pull-up
BTWB
Photo by @robcwilson
This Saturday 5/21 due to the West Regional there will be no Advanced RX Class. There will only be the regular 0930 class with the usual Team Workout with Coach Rob.
Becca Voigt qualifies for her 9th consecutive CrossFit Games: Nine Times
Team WOD: Rows, Burpees, Thrusters, Partner Hold & Checkout: AMRAP 7 mins: Push-ups and Runs
Team WOD: Rows, Burpees, Thrusters, Partner Hold
For time:
Row 1000m
Maintain Front Rack Hold (185#/125#)
50 Bumper Plate Burpees
Maintain Barbell Hold (Overhead) (135#/95#)
50 Thrusters (95#/65#)
Maintain Ring Support Hold
Team of 2. One bar. One works while one holds. Must stop when partner can no longer continue with hold. Change load as you go.
Checkout: AMRAP 7 mins: Push-ups and Runs
Complete as many rounds as possible in 7 mins of:
15 Push-ups
Run 100m
Optional
EMOM for 7 mins: Squat Snatch & Chipper: Squat Snatches, Toes-to-bars, Wall Balls and Run
Chipper: Squat Snatches, Toes-to-bars, Wall Balls and Run
For time:
10 Squat Snatches, pick load
35 Toes-to-bars
60 Wall Balls (20#/14#)
Run 400m
Shoulder Press 5-5-5 & 10-8-6-4-2: Hang Power Cleans and Push Jerks
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-8-6-4-2: Hang Power Cleans and Push Jerks
10-8-6-4-2 reps, for time of:
Hang Power Clean (155#/105#)
Push Jerk (155#/105#)
BTWB
Photo by @robcwilson
We are very excited to welcome Coach Kelby to the team! He will be coaching the 5pm and 6pm classes on Wednesdays and Thursdays for us. After pestering him to get his L1 awhile back and then put it to use as an intern for us he is ready to coach people’s faces off!
Regionals have begun! Stream it live on YouTube or on games.crossfit.com
Schedule below:
Alt EMOM 10 mins: 1 Squat Clean + 2 Front Squats and Double Unders & 3 RFT: Runs, Burpees and Thrusters
Alt EMOM 10 mins: 1 Squat Clean + 2 Front Squats and Double Unders
Every 1 min for 10 mins, alternating between:
1 Squat Clean + 2 Front Squat, pick load
30 Double Unders
*If you cannot do 30 DU, scale to a lower number or use the minute to practice them.
3 RFT: Runs, Burpees and Thrusters
3 rounds for time of:
Run 400m
21 Burpees
12 Thrusters (95#/65#)
