Category: Main Workout

Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups & Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats & Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats

Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups

Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)
3 Weighted Pull-ups
* Choose a load you can cycle the snatches.

BTWB

Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats

Complete as many rounds as possible in 12 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats

* Choose Option 1 or Option 2

BTWB

Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats

Complete as many rounds as possible in 12 mins of:
4 Strict Pull-ups
8 Dumbbell Push Press (40#/25#)
12 Air Squats

BTWB

Bench Press 10-8-6-4-2 & AMRAP 21 mins: Run, Dumbbell Thrusters, Toes-to-bars and Box Jumps

Bench Press 10-8-6-4-2

Bench Press 10-8-6-4-2

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

BTWB

AMRAP 21 mins: Run, Dumbbell Thrusters, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 21 mins of:
Run 400m
10 Dumbbell Thrusters (45#/30#)
10 Toes-to-bars
10 Box Jumps (30″/24″)

BTWB
Photo by @robcwilson
Fran. The most famous of CrossFit benchmarks.  We are doing this one in the next two weeks.  Done right it’s fast, it’s gross and the faster you go the worse it gets.
This video below is how it came together. Michelle and I were at this exact speech by Coach Glassman way back in 2011 at CF Bellevue. I remember this day as we got to spend a couple hours with Coach and a bunch of affiliate owners just peppering him with questions, then had a cookout and shared beers as he worked the room thanking everyone for bringing CrossFit to their communities. Back then we were one of the first 1,000 affiliates. Now there are almost 14,000. Many of those affiliates are still around and many more are no longer here; but the growth of CrossFit over those years has been staggering.

Know Your History: The Story of Fran by Greg Glassman

Results

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Hang Squat Clean 3-3-3 & FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups

Hang Squat Clean 3-3-3

Hang Squat Clean 3-3-3

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

BTWB

FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups

For time:
Row 1000m
50 Hang Squat Cleans (75#/55#)
30 Chest-to-bar Pull-ups

BTWB

Advanced RX: Alt EMOM 12 mins: Double Unders and Snatches & 2018 CrossFit Games Regional Event 4

Advanced RX Class:

Alt EMOM 12 mins: Double Unders and Snatches

Every 1 min for 12 mins, alternating between:
30 Double Unders
1 Snatch, pick load

BTWB

2018 CrossFit Games Regional Event 4

For time:
2 rounds of:
10 Snatches (175#/125#)
12 Bar Facing Burpees
— then —
2 rounds of:
10 Snatches (115#/75#)
12 Bar Facing Burpees

* No time cap. Change load as you go.

BTWB
Photo by @robwilson
Regionals are a wrap!  All the individual athletes and teams are set for Madison this summer for the 2018 Games.
Ben Makes Ten
WOD 180519 Tips With Rory McKernan
The Power Snatch

Results

Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper

Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper

As a team of 2 complete for time:
100 Double Unders
40 Power Snatches (115#/75#)
40 Lateral Burpee Over Barbells
100 Double Unders
30 Power Snatches
30 Lateral Burpee Over Barbells
100 Double Unders
20 Power Snatches
20 Lateral Burpee Over Barbells
* Alternate work/rest with your partner.

BTWB

Photos by @robcwilson
Team workouts are each and every Saturday. Pairing (or sometimes tripling) up changes up a WOD as you push harder for a teammate, get some built in rest, and generally learn how to manage and break up reps into mini-sprints. Plus you get to make a new WOD-buddy!

Results

Front Squat 3-3-3 & AMRAP 14 mins: Run, Thrusters and Ball Slams

Front Squat 3-3-3

Front Squat 3-3-3

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

BTWB

AMRAP 14 mins: Run, Thrusters and Ball Slams

Complete as many rounds as possible in 14 mins of:
Run 200m
10 Thrusters (95#/65#)
15 Ball Slams (30#/20#)

BTWB
Photo by @robcwilson

Results

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Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 3 RFT: Wall Balls and Rope Climbs

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
* Touch and go. No drops.

BTWB

3 RFT: Wall Balls and Rope Climbs

3 rounds for time of:
30 Wall Balls (20#/14#)
3 Rope Climbs
* Scale 1 RC to 2 Supine RC

BTWB
Photo by @robcwilson
Last weekend of Regionals is here and the Pacific region has already started!  Tune into CBS or set your DVR’s this Saturday and Sunday for some coverage of all the weekend action.
Regionals Airing Live on CBS
Update Show: Pacific Regional Preview

Results

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Overhead Squat 3-3-3 & 5 RFT: Burpee Box Jumps, Double Unders and Overhead Squats

Overhead Squat 3-3-3

Overhead Squat 3-3-3

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

BTWB

5 RFT: Burpee Box Jumps, Double Unders and Overhead Squats

5 rounds for time of:
7 Burpee Box Jumps (24#/20#)
30 Double Unders
7 Overhead Squats (115#/75#)

BTWB
Photo by @robcwilson

Results

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Push Press 3-3-3-3 & Row: 4 x 500m Repeats

Push Press 3-3-3-3

Push Press 3-3-3-3

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

BTWB

Row: 4 x 500m Repeats

Each for time:
Row: 4x 500m

Rest as needed between efforts.
* Share a rower with a partner and take 3 min. rest between max efforts

BTWB
Photo by @robcwilson
Rower recovery today for most-Murph soreness.
SCHEDULE:
Starting this week we are adding a 5:30am class on Thursdays. That means there is a daily 5:30am class Mon-Fri now!
Against All Odds
Build ‘Em Like Becca

Results

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Murph & 1/2 Murph & Team Murph

Murph

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. ~ www.crossfit.com

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1/2 Murph or 1/2 Murph w/Full Run

For time:
Run 800m (or 1 Mile)
50 Pull-ups
100 Push-ups
150 Squats
Run 800m (or 1 Mile)

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Team Murph

For time:
Run 800m
100 Pull-ups
200 Push-ups
300 Air Squats
Run 800m

Work in teams of 2. Both partners run the 800 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800.
Post total time. Post partner to notes.

BTWB
Photos by @robcwilson

Monday was another great SRCF Community turnout for our 9th annual Murph Challenge. With perfect weather again this year for Memorial Day we had 46 people turn out to complete it and cheer one another on.
Read up on the background of this Hero workout:
Memorial Day Murph


The Hero Workouts

Results

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