Community. Coaching. Caring. Since 2009.
Squat Clean 1-1-1-1-1Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
50 Thrusters (45#/33#)
30 Knees To Elbows
Photo by @robcwilson
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring DipsComplete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
Photo by @robcwilson
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Handstand Push Ups, Pull Up (Chest To Bar) and Dumbbell Walking Lunges5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Dumbbell Walking Lunges (35#25#)
* DB or KB farmer carry lunges (at your side)
Photo by @robcwilson
As many reps as possible in 2 mins of:
Row Calorie
* Buy-in then proceed immediately to Pt. 2 – 16 min AMRAP
Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell SnatchesComplete as many rounds as possible in 16 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Dumbbell Snatches (50#/35#)
As many reps as possible in 2 mins of:
Assault Bike Calories
* After Pt. 2 then proceed immediately to Pt. 3 – 2 min AB AMRAP
Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat CleansComplete as many rounds as possible in 16 mins of:
10 Toes-to-bars
8 Deadlifts, 225/155 lbs
6 Dumbbell Squat Cleans, 50/35 lbs
* As a team of 2 alternate each movement with your partner. Touch and Go DL. Share one bar and one set of DB. No dropping DB or DL.
Photo by @robcwilson
Wishing Coach Jill the speediest of recoveries for her meniscus clean up surgery. Looks like she’s in good care and has Ted to nurse her back to health!
Results
10 RFT: Run, Power Clean (Touch & Go) and Lateral Burpee Over Bar10 rounds for time of:
Run 100m
2 Power Clean (Touch & Go), pick load
6 Lateral Burpee Over Bars
Photo by @robcwilson
Ring Dip 5-5-5-5, using heaviest weight per set
Bent Over Barbell Row 8-8-8-8, using heaviest weight per set
2 RFT: Row Calories, Plate Overhead Walking Lunges and AbMat Sit-ups2 rounds for time of:
30 Row Calories
30 Plate Overhead Walking Lunges (45#/25#)
30 AbMat Sit-ups
Photo by @robcwilson
EMOM for 10 mins: Hang Squat Snatch1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
* Choose Squat or Power
3 rounds for time of:
Row 500m
Run 400m
Photo by @robcwilson
Watch “Every Second Counts: The Story of the 2008 CrossFit Games”
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split
5 RFT: Double Unders, Wall Balls and Clean & Jerks5 rounds for time of:
30 Double Unders
20 Wall Balls (20#/14#)
10 Clean & Jerks (95#/65#)
Photo by @robcwilson
Breaking News on CrossFit Games 2020 — Yesterday, in an exclusive phone call with Greg Glassman, Armen Hammer got news of the 2020 CrossFit Games.
— “So in order to…give more floor time for the athletes that are traveling internationally, as well as giving a little bit more data before making the first cut, the first cut of the 2020 CrossFit Games is going to take place after one and a half days of competition…which is going to revolve around three classic CrossFit style workouts that are going to be done for one cumulative time.”
— Sound familiar? It should, because this is the same format used in the 2008 CrossFit Games, “Every Second Counts.”
Results
Results cont
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Strict Pull-ups, Push-ups, and Air SquatsFor time:
50 Strict Pull-ups
100 Push-ups
150 Air Squats
Photo by @robcwilson
Legally Blind, Sweden’s Mantyla Finishes 45th in Games Debut
Results
Results cont