Category: Daily WOD

Back Squat 3-3-3 & Chipper: Presses and Squats

Back Squat 3-3-3

Chipper: Shoulder Press, Overhead Squats, Push Press, Front Squats, Push Jerk, Back Squats

For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats (115#/75#)
20 Push Press (115#/75#)
25 Front Squats (115#/75#)
30 Push Jerks (115#/75#)
35 Back Squats (115#/75#)

King of CrossFit: 60 Minutes Interview with Coach Greg Glassman

Photo by Rob W.

A pretty fair interview with the founder of CF aired on 60 Minutes last night. There are also some additional shorter video clips that were edited from the broadcast interview on the link below.

“Sharyn Alfonsi profiles Greg Glassman, a brash, former gymnast who created the CrossFit workout, now the basis for a chain of gyms that has become the largest in history.”

Team WOD: AMRAP 25 mins: Run, Dumbbells, and BodyWeight

Team WOD:

AMRAP 25 mins: 400m, Dumbbell Push Press, Pull-ups, Front Squats, Push-ups, Lunges, Air Squats

Complete as many rounds as possible in 25 mins of:
Run, 400 m
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunges (35#/20#)
50 Air Squats

This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

BTWB

Congrats to TaylorSue on her 100th WOD! Go team!

EMOM for 10 mins: Hang Squat Snatch & Chipper: Runs, Burpee Medley

Every 1 min for 10 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.

The Evolution of the Regional Athlete

Chipper: Burpee, Run, Lateral Burpee (Over Barbell), Run, Burpee Box Jump, Run, Burpee Pull-up, Run

For time:
21 Burpees
Run 200m
18 Lateral Burpee (Over Barbell)
Run 200m
15 Burpee Box Jumps (24″/20″)
Run 200m
12 Burpee Pull Ups
Run 200m

* Scale: BPU to Burpee Jumping Pull-up off box.

BTWB

Photo by Rob W.

Don’t miss out on Regionals! The West “Super” Regionals (Northwest and Canada West Regions combined) will be at the Tacoma Dome from May 29-31. You can get tickets here.

21-15-9: Deadlifts and 800 m & 3 RFT: Strict Toes To Bars, Hollow Rocks and AbMat Sit-ups

21-15-9: Deadlifts and 800m

21-15-9 reps, for time of:
Deadlift (225#/155#)
Run 800m

Individual Regional Events Announced

Checkout:

3 RFT: Strict Toes To Bars, Hollow Rocks and AbMat Sit-ups

3 rounds for time of:
5 Strict Toes To Bars
10 Hollow Rocks
15 AbMat Sit-ups
Rest 1 min

* Scale strict T2B to strict L sit raise (legs out) or a strict K2W

BTWB

Photo by Rob W. (Deadlift photo)

Sorry for the late posts and results pics, I’ve been down for the count the past couple days. The past two posts are now updated.

With Regionals upon us, the individual and team events are now released. This year’s programming is well balanced across broad time and modal domains, with a return towards lighter weights and higher intensity for the Hero WOD’s; along with a great twist on one of last year’s best Games workouts (Sprint Clean Ladder) and two of the more interesting Regional workouts (HS walk and Snatch events). Can’t wait to watch the best move through these in some ridiculously fast times.

Team Regional Events Announced

CrossFit Games Update: May 7, 2015

CrossFit Games Update: May 6, 2015

Congrats to Amy B. and to Brett and TaylorSue for all hitting WOD #100 this week!

Power Clean 1-1-1-1-1 & AMRAP 20 mins: Power Cleans, Pull-ups, Push-ups and Air Squats

Power Clean 1-1-1-1-1

AMRAP 20 mins: Power Cleans, Pull-ups, Push-ups and Air Squats

“Cindy with Cleans”

Complete as many rounds as possible in 20 mins of:
3 Power Cleans (135#/95#)
5 Pull-ups
10 Push-ups
15 Air Squats

Push Jerk 2-2-2-2-2 & 2 RFT: Double Unders, Shoulder-to-Overheads and Toes To Bars

Push Jerk 2-2-2-2-2

2 RFT: Double Unders, Shoulder-to-Overheads and Toes To Bars

2 rounds for time of:
100 Double Unders
50 Shoulder-to-Overheads (95#/65#)
25 Toes To Bars

* Scale 200 singles to 100 DU each round

Front Squat 5-5-5 & 5 RFT: 200m, Wall Balls and Box Jumps

Front Squat 5-5-5

Friday Individual Regional Events Announced

5 RFT: 200m, Wall Balls and Box Jumps

5 rounds for time of:
Run 200m
15 Wall Balls (20#/14# to 10 ft./9 ft.)
15 Box Jumps (24″/20″)

BTWB

Some days it just feels like a Dance Party in here. Other days you just have to turn it down…

Photo by Rob W.

The first two individual Regional events have been announced and they are both Hero WOD’s! This is a first time for any Games event to have a Hero WOD as far as I can remember. They have programmed benchmark “Girls” workouts before but not a WOD dedicated to the memory of a Hero who died in the line of duty (I’m not counting “Amanda” even though that one is in memory of a CrossFitter).