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Weighted Pull-up 1-1-1-1-1Weighted Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
21 Thrusters (95#/65#)
Run 400m
4 Rope Climbs (15 ft)
18 Thrusters
Run 400m
3 Rope Climbs
15 Thrusters
Run 400m
2 Rope Climbs
* Scale to 2 Supine RC to 1 RC
Photo by @robcwilson
Push Press 2-2-2-2Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Handstand Push-ups
20 Wall Balls (20#/14#)
30 Toes-to-bars
40 Power Cleans (135#/95#)
50 Burpees
60 Sumo Deadlift High-pulls (75#/55#)
* 22 Minute Time Cap
Team WOD: Chipper: Partner Deadlifts, Partner Alternating Wall Balls, Sit-upsAs a team of 2 complete for time:
30 Partner Deadlifts (275#/185#)
60 Partner Alternating Wall Balls (20#/14#)
90 AbMat Sit-ups
Run 800m
20 Partner Deadlifts (315#/225#)
40 Partner Alternating Wall Balls
60 AbMat Sit-ups
Run 400m
10 Partner Deadlifts (345#/245#)
20 Partner Alternating Wall Balls
30 AbMat Sit-ups
Run 200m
* Change load as you go, alternate work/rest with Sit-ups and Runs. Use mats. One bar, abMat, WB per team.
Photo by @robcwilson
Every 1 min for 10 mins do:
1 Power Snatch
1 Clean
For time:
3 rounds of:
5 Bar Muscle-ups
5 Snatches (155#/105#)
— then —
3 rounds of:
15 Deadlifts (155#/105#)
30 Air Squats
— then —
3 rounds of:
5 Bar Muscle-ups
5 Cleans (155#/105#)
*Power or full
Photo by @robcwilson
Which Panchik will qualify for the Games? Will Sara hold on and edge out Tia for the top spot?
Overhead Squat 2-2-2-2Overhead Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
5 rounds of:
12 Overhead Squats (95#/65#)
10 Toes-to-bars
— then —
Row 1000m
Photo by @robcwilson
Push Press 3-3-3-3Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m
Photo by @robcwilson
Wodapalooza Gathers the Best CrossFitters for Annual Miami Festival
This Sanctional is a big one. In addition to Games invites for top team, man and woman, there is a total prize purse of $400,000 for the top-ten finishers for elite individuals and team divisions. Expect the usual big names battling it out with some new formats or movements thrown in.
Weighted Pull-up 2-2-2-2-2Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Pull-up
Push-up
AbMat Sit-up
Air Squat
Burpee
* Rest 1 min between rounds
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
Bodyweight intervals this week. We haven’t done this version in years!
Notice the new website? We migrated to a new theme and layout this weekend thanks to Joe W.
A cleaner, simpler look with easier to find items. Drop downs and contact forms are updated, along with clearer content around schedules, dues, and getting started. Hope you like it. If you have feedback let us know.
Hang Squat Snatch 2-2-2-2Hang Squat Snatch 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Run 200m
20 Alternating Dumbbell Snatches, pick load
10 Alternating Reverse Goblet Lunges, pick load
* Choose one DB for both snatches and goblet reverse lunges
Deadlift 4RMRecord your best Deadlift 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Wall Balls (20#/14#)
10 Deadlifts (185#/135#)
1 Clean & Jerk, pick load
Every 1 min for 10 mins.
Sh*t Ton of Ten: Power Cleans, Burpees, Push Jerks, Clean and JerksFor Time:
10 Power Cleans (135#/95#)
10 Burpees
10 Push Jerks (135#/95#)
10 Burpees
10 Clean and Jerks (135#/95#)
10 Burpees
10 Push Jerks
10 Burpees
10 Power Cleans
Post total time.
Photo by @robcwilson
We haven’t done this WOD in 10 years! Fast but furious! This was a training workout for our Affiliate Team back when basically most gyms could field a team at Regionals.
Watch the preview for the upcoming CF Games fun covering the 2019 Games:
Preview Released, “The Fittest” Available for Presale on iTunes
