Category: Main Workout

Bench Press: 5-5-5 & Taylor

Bench Press: 5-5-5

Bench Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Taylor

4 rounds for time of:
Run 400m
5 Burpee Muscle-ups

If you’ve got a 20 lbs vest or body armor, wear it.
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. ~ www.crossfit.com
* Scale to 10 Burpee Pull-ups or 10 Burpee Jumping PU each rd

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Photo by @robcwilson

Our July Teens camp wrapped up last week with some team fun and focus on learning rope climbs, cleans and deadlifts.

  • Next month will be our next teens camp 8/19-8/22 (ages 11-15)
  • For the younger ones there is a Kids camp 8/5-8/8 (ages 7-10)
  • Monday through Thursday each day from 5-6pm
  • Cost is $65 plus tax

Let us or Coach Lynn know if you want to sign someone up!
Results
Results cont

Adv RX: EMOM for 10 mins: Squat Clean & AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run & Checkout: AMRAP 5 mins: Assault Bike and Med Ball Russian Twists

Advanced RX Class:

EMOM for 10 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 10 mins.

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AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run

Complete as many rounds as possible in 12 mins of:
6 Power Cleans (155#/105#)
12 Dumbbell Push Press (50#/35#)
Run 200m

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Checkout: AMRAP 5 mins: Assault Bike and Med Ball Russian Twists

Complete as many rounds as possible in 5 mins of:
10 Assault Bike Calories
10 Medicine Ball Russian Twists (20#/14#)

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DB FlyFace Photo of @robcwilson by @robcwilson

Cutting the Field, at What Cost?
Results

Team WOD Pt. 1: Hang Squat Clean 1RM in 6 min. & Team WOD Pt. 2: FT: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner Run

Team WOD Pt. 1:

Hang Squat Clean 1RM in 6 min.

Record your best Hang Squat Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* As a team of 2, share a bar and each find a 1RM in 6 min.

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Pt. 2:

FT: Team WOD: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner Run

As a team of 2 for time:
Partner Run 400m
— then —
40 Dumbbell Hang Squat Cleans, pick load
40 Dumbbell Push Press, pick load
30 Dumbbell Hang Squat Cleans, pick load
30 Dumbbell Push Press, pick load
20 Dumbbell Hang Squat Cleans, pick load
20 Dumbbell Push Press, pick load
10 Dumbbell Hang Squat Cleans, pick load
10 Dumbbell Push Press, pick load
— then —
Partner Run, 400 m
* Run together, alternate work/rest with DB’s

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Photo by @robcwilson

Results

Bear Complex 1-1-1-1-1 & AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell Snatches

Bear Complex 1-1-1-1-1

Bear Complex 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
One rep is:
1 Power Clean (full)
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press

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AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell Snatches

Complete as many rounds as possible in 9 mins of:
30 Row Calories
30 Hand Release Push-Ups
30 One Arm Alternating Dumbbell Snatches (50#/35#)

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Lifting: Weighted Pull-ups and Hollow Rocks & FGB Style: Wall Balls, Box Jumps, AbMat Sit-ups and Burpees

Lifting: Weighted Pull-ups and Hollow Rocks

Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12-12, using heaviest weight per set

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“FGB Style” – Wall Balls, Box Jumps, AbMat Sit-ups and Burpees

3 rounds, 1 min per station, of:
Wall Ball (20#/14#)
Box Jump (24″/20″)
AbMat Sit-up
Burpee
Rest 1 min

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.

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Photo by @robcwilson

2019 Demo Team
Three More Sanctionals Tap the Open as Their Qualifier
Rogue Fitness Will Provide Live Stream with Color Commentary
Results
Results cont

Shoulder Press: 4-4-4 & AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders

Shoulder Press: 4-4-4

Shoulder Press 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

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AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders

Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Handstand Push-ups
20 Air Squats
40 Double Unders
* Scale 5 BMU to 5 C2B or 4 strict PU

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Back Squat: 10-10-10 & 3 RFT: Run, Kettlebell Swings and Kettlebell Goblet Squats

Back Squat: 10-10-10

Back Squat 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

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3 RFT: Run, Kettlebell Swings and Kettlebell Goblet Squats

3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Kettlebell Goblet Squats (70#/53#)

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#squattypotty Photo by @robcwilson

2019 CrossFit Games Daily Schedule

Results
Results cont

Advanced RX: Pt. 1: 10-9-8-7-6-5-4-3-2-1: Deadlifts and Toes-to-bars & Pt. 2: AMRAP 6 mins: Ring Push-ups and Rows

Advanced RX Class:

Pt. 1: 10-9-8-7-6-5-4-3-2-1: Deadlifts and Toes-to-bars

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (225#/155#)
Toes-to-bar
* Rest 3 minutes then complete Pt. 2

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Pt. 2: AMRAP 6 mins: Ring Push-ups and Rows

Complete as many rounds as possible in 6 mins of:
10 Ring Push-ups
Row 250m
* 3 minutes rest between Pt 1 and 2

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SNORIDGE CROSSFIT