Category: Main Workout
Hang Squat Clean 1-1-1-1 & AMRAP 7 mins: Lateral Burpees and Hang Cleans
Hang Squat Clean 1-1-1-1
Hang Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 7 mins: Lateral Burpees and Hang Cleans
Complete as many rounds as possible in 7 mins of:
7 Lateral Burpee Over Barbells
7 Hang Squat Cleans (115#/75#)
Photo by @robcwilson
Olympian and former 6 time gold medalist Amy Van Dyken finds adaptive CrossFit fills the void that swimming once held.
Six-Time Gold Medalist Finds New Home in Adaptive CrossFit Community
Fight Gone Bad
Fight Gone Bad
Complete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Wall Balls (20#/14#)
Sumo Deadlift High Pull (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row for Calories
Rest 1 min between rounds
* In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Rest 1 minute between rounds. Score total reps and reps per round.
Overhead Squat 3-3-3-3 & 21-15-9: Overhead Squats and Ring Dips
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Overhead Squats and Ring Dips
21-15-9 reps, for time of:
Overhead Squat (115#/75#)
Ring Dip
Weighted Pull-up 3-3-3-3-3 & AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run
Weighted Pull-up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 11 mins: Power Cleans, Bar Muscle-ups and Run
Complete as many rounds as possible in 11 mins of:
8 Power Cleans, pick load
5 Bar Muscle-ups
Run 200m
*Scale to 5 strict pull-ups, 5 banded BMU or 10 supine ring rows
Photo by @robcwilson
They’re back! CF Games is on Instagram again:
After 71 Days, CrossFit Games Publishes First Instagram Post
Deadlift 5RM & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders
Deadlift 5RM
Record your best Deadlift 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
* Touch and go. Do not exceed load that allows for perfect midline.
Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders
For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders
Advanced RX: EMOM for 7 mins: Power Snatch & Randy
Advanced RXClass:
EMOM for 7 mins: Power Snatch
1 Power Snatch, pick load
Every 1 min for 7 mins.
Team WOD: Snatch Ladder
Team WOD: Snatch Ladder
As a Team of 2 complete as many reps in 10 mins as you can of:
20 Snatches (95#/65#)
20 Snatches (115#/75#)
20 Snatches (135#/95#)
20 Snatches (155#/105#)
20 Snatches (175#/115#)
Max Reps Snatch (185#/125#)
* Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
* Power snatch or full. Because Lisa and Michelle said they could easily get to max reps @ 95#
Checkout: AbMats, Hollow Rocks and Flutter Kicks
21-18-15 of each for time:
AbMat Sit-ups
Hollow Rocks
Flutter Kicks
Team WOD: Snatch Ladder & Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks
Team WOD: Snatch Ladder
As a Team of 2 complete as many reps in 10 mins as you can of:
20 Snatches (95#/65#)
20 Snatches (115#/75#)
20 Snatches (135#/95#)
20 Snatches (155#/105#)
20 Snatches (175#/115#)
Max Reps Snatch (185#/125#)
* Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
* Power snatch or full. Because Lisa and Michelle said they could easily get to max reps @ 95#
Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks
21-18-15 reps, for time of:
AbMat Sit-up
Hollow Rock
Flutter Kick
Squat Clean 1-1-1-1-1 & Alt EMOM 15 mins: Row, Toes-to-bars and Front Squats
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Row, Toes-to-bars and Front Squats
Every 1 min for 15 mins, alternating between:
15/12 Row Calories
12 Toes-to-bars
5 Front Squats (155#/105#)
Photo by @robcwilson
Power out for Friday Night No-Lights! First time that’s happened. Great work for the group and Coach Jill to come up with some safe alternatives to the EMOM.
Also a belated congrats to Aimee on hitting 250th WOD this week! Wolfpack crushing it!