Category: Main Workout

Lifting: Deadlifts and Bent Over Barbell Rows & 5 RFT: Muscle-ups, Deadlifts and AbMat Sit-ups

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate movements

BTWB

5 RFT: Muscle-ups, Deadlifts and AbMat Sit-ups

5 rounds for time of:
5 Muscle-ups
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
* Sub 10 Ring Dips each round for MU

BTWB

Photos by @robcwilson
4th of July Schedule:

  • 9:30 class
  • 10:30 class
  • All other class times cancelled that day (rest of week are normal hours)

Results

Results cont

Back Squat 10-10-10 & 6 RFT: Double Unders, Kettlebell Swings and Burpees

Back Squat 10-10-10

Back Squat 10-10-10

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

BTWB

6 RFT: Double Unders, Kettlebell Swings and Burpees

6 rounds for time of:
30 Double Unders
20 Kettlebell Swings (53#/35#)
10 Burpees

BTWB
Photo by @robcwilson
We’re starting a back squat cycle for the next month to make everyone into a Quadzilla.
The Back Squat
Open 18.5 BTS: The Dottirs

Results

Results cont

Advanced RX: EMOM for 10 mins: Squat Clean & Chipper: Run, Sit-ups, Wall Balls, Box Jump Overs and Squat Cleans

Advanced RX Class:

EMOM for 10 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 10 mins.

BTWB

Chipper: Run, Sit-ups, Wall Balls, Box Jump Overs and Squat Cleans

For time:
Run 800m
100 AbMat Sit-ups
50 Wall Balls (20#/14#)
30 Box Jump Overs (24″/20″)
10 Squat Cleans (155#/105#)

BTWB

Photo by @robcwilson

Results

Team WOD: Team Kelly

Team WOD:

Team Kelly

5 rounds for time of:
Team Run 400m
30 Box Jumps (24″/20″)
30 Partner Alternating Wall Balls (20#/14#)
* Run together. Alternate box jumps (one rest, one works) and wall ball throws.

BTWB

Photos of “Literal Team Kelly” by @robcwilson
CF has begun weeding out the cheaters for the Games:
Will Kane Alleges Multiple Athletes at Europe Regional Tested Positive for PEDs
CrossFit Hands Out Three Sanctions for Failed Drug Tests

Results

Hang Squat Snatch 1-1-1-1-1 & Alt EMOM 15 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1

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

BTWB

Alt EMOM 15 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Every 1 min for 15 mins, alternating between:
Row (M: 150m F: 125m)
10 Alternating Dumbbell Snatches, pick load
8 Burpee Over Dumbbells

BTWB
Photo by @robcwilson
Is this the same thing he says every year or will it be truly different this time?

Dave Castro Says Day 1 of 2018 CrossFit Games “Will Go Down in History”

Results

Results cont

Handstand Push Up or HS Walk Practice & 5 RFT: Double Unders, Push Press and Toes-to-bars

Handstand Push Up or HS Walk Practice

Handstand Push Up Practice 6 x 3

HS Walk Practice
Rest as needed between sets.
*Choose HSPU or HS walk practice.

BTWB

5 RFT: Double Unders, Push Press and Toes-to-bars

5 rounds for time of:
40 Double Unders
12 Push Press (115#/75#)
12 Toes-to-bars

BTWB

Deadlift 3-3-3 & Barraza

Deadlift 3-3-3

Deadlift 3-3-3

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

BTWB

Barraza

Complete as many rounds as possible in 18 mins of:
Run 200m
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle Ups

* Scale Burpee BMU to 6 Burpee PU or 6 Burpee Jumping Pull-up.

U.S. Army SSG Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd BN, 75th Ranger Regiment, based in Ft Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. ~ www.crossfit.com

BTWB

Photo by @robcwilson

Results

Results cont

Front Squat: 1RM & 3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges

Front Squat: 1RM

Record your best Front Squat 1 Rep Max lift.

BTWB

3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges

3 rounds for time of:
Run 400m
25 Kettlebell Swings (70#/53#)
20 Overhead Walking Lunges with Plate (45#/25#)

BTWB

Bench Press 5-5-3-3 & FT: Rows; 5x Power Cleans and Ring Dips

Bench Press 5-5-3-3

Bench Press 5-5-3-3

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

BTWB

FT: Rows; 5x Power Cleans and Ring Dips

For time:
Row 1000m
— then —
5 rounds of:
10 Power Cleans (135#/95#)
10 Ring Dips

BTWB

Advanced RX: Snatch Balance + Overhead Squat 1-1-1-1-1 & Chipper: Run, Pull, Push and Squat Ladder

Advanced RX Class:

Snatch Balance + Overhead Squat 1-1-1-1-1

Snatch Balance + Overhead Squat 1-1-1-1-1

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

BTWB

Chipper: Run, Pull, Push and Squat Ladder

For time:
Run 400m
20 Pull-ups
30 Push-ups
40 Air Squats
Run 400m
15 Chest-to-bar Pull-ups
25 Ring Dips
35 Front Squats (95#/65#)
Run 400m
10 Muscle-ups
20 Handstand Push-ups
30 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson

Results