Category: Daily WOD
Alt EMOM 10 mins: Deadlifts and Box Jumps & 2 RFT: Walking Lunges, Toes-to-bars and Push Press
Alt EMOM 10 mins: Deadlifts and Box Jumps
Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
5 Box Jumps (30″/24″)
2 RFT: Walking Lunges, Toes-to-bars and Push Press
2 rounds for time of:
50 Walking Lunges
25 Toes-to-bars
50 Push Press (75#/55#)
EMOM for 8 mins: Snatches and Overhead Squats & 2 RFT: Rows, Muscle-ups, Runs and Overhead Squats
EMOM for 8 mins: Snatches and Overhead Squats
Every 1 min for 8 mins do:
1 Snatch
2 Overhead Squats
* 1 Snatch (Squat) + 2 OHS
2 RFT: Rows, Muscle-ups, Runs and Overhead Squats
2 rounds for time of:
Row 500m
10 Muscle-ups
Run 400m
20 Overhead Squats (115#/75#)
BTWB
Photos by @robcwilson
A look at the contrast between missing the Games one year and winning the Regional and going to the Games another year with Josh Bridges and Brooke Ence:
Clean & Jerk (Touch & Go) : 3-3-3-3 & 10 RFT: Burpees, Clean & Jerks and Runs
Clean & Jerk (Touch & Go) : 3-3-3-3
Clean & Jerk (Touch & Go) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Burpees, Clean & Jerks and Runs
10 rounds for time of:
5 Burpees
3 Clean & Jerks (155#/105#)
Run 100m
Thruster 2-2-2-2 & Fran
Thruster 2-2-2-2
Thruster 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Fran
21-15-9 reps, for time of:
Thruster (95#/65#)
Pull-up
*10 Minute Time Cap. Scale accordingly.
BTWB
Photo by @robcwilson
Our benchmark girl WOD for the week is done! First time for many to tackle “Fran”.
“According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names.
This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.” ~ Coach Greg Glassman
Benchmark Workouts: CrossFit Journal
The New Girls: CrossFit Journal
This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.” ~ Coach Greg Glassman
Benchmark Workouts: CrossFit Journal
The New Girls: CrossFit Journal
Back Squat 5-5-5-5 & Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, Toes to Bars, Handstand Push-ups
Back Squat 5-5-5-5
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, Toes to Bars, Handstand Push-ups
For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups
BTWB
Photo by @robcwilson
Tomorrow we will program our benchmark “Girl” of the week.
CF Games:
Make sure to tune in! It will be a battle this year for all the divisions.
Team WOD: Rows, Deadlifts, Burpees, Lateral Burpee Over Bar, Burpee Over Rower
Team WOD: Rows, Deadlifts, Burpees, Lateral Burpee Over Bar, Burpee Over Rower
As a Team of 2 Complete For Time:
1200m Row
48 Deadlifts (225#/155#)
48 Burpees
42 Deadlifts
42 Lateral Burpee (Over Barbell)
36 Deadlifts
36 Burpee Over Rowers
1200m Row
* Alternate work with your partner, split reps and distance as a team
Post total time.
EMOM for 10 mins: Hang Power Clean & AMRAP 12 mins: Hang Power Cleans, Front Squats and Ring Dips
AMRAP 12 mins: Hang Power Cleans, Front Squats and Ring Dips
Complete as many rounds as possible in 12 mins of:
9 Hang Power Cleans (115#/75#)
7 Front Squats (115#/75#)
5 Ring Dips
Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs & Pt. 2: Open 15.1A: 1RM Clean and Jerk
Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs
Complete as many rounds as possible in 14 mins of:
8 Handstand Push-ups
8 Box Jumps (30″/24″)
1 Rope Climb (15 ft.)
Complete Pt. 1 rest 3 minutes then immediately being Pt. 2.
Rest 3 Minutes
Pt. 2: Open 15.1A: 1RM Clean and Jerk
1-rep-max clean and jerk
6 minute time cap
Checkout: AbMat Sit-ups
For time:
100 AbMat Sit-ups
BTWB
Photo by @robcwilson
Congrats to Eva for placing 3rd (out of 8) this past weekend in her first CrossFit competition! She competed in the ETown Teen Throwdown at Eatonville CrossFit in the Varsity division. Way to get on that podium!
Also “false grip fist bumps” to Eva and to Robbie who both got their 1st Muscle-ups tonight (and several after)! Both have been working the strict pull-ups, ring pull-ups, strict dips and progressions for some time now and it paid off.
Front Squat 6-4-2-2-1 & AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs
Front Squat 6-4-2-2-1
Front Squat 6-4-2-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs
Complete as many rounds as possible in 20 mins of:
20 Wall Balls (20#/14#)
Run 200m
20 Shoulder-to-Overheads (75#/55#)
Run 200m
20 Toes-to-bars
Run 200m
