Category: Main Workout

Lifting: Bench Press and Bent Over Barbell Rows & Tabata: Box Jumps, Row Calories and Burpees

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* Alternate bench and rows

BTWB

Tabata: Box Jumps, Row Calories and Burpees

Tabata Box Jump (24″/20″)
Rest 1 min
Tabata Row Calories
Rest 1 min
Tabata Burpee
Rest 1 min

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Photos by @robcwilson
The Bench Press

Results

Results cont

Skill Work: Muscle Up Progressions & AMRAP 20 mins: Bar Muscle-ups, Hang Power Snatches and Runs

Skill Work: Muscle Up Progressions

Muscle Up Progression (Bar or Ring)

This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.

BTWB

AMRAP 20 mins: Bar Muscle-ups, Hang Power Snatches and Runs

Complete as many rounds as possible in 20 mins of:
4 Bar Muscle-ups
8 Hang Power Snatches (95#/65#)
Run 400m

BTWB

EMOM for 10 mins: Squat Snatch & Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

BTWB

Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches

3 rounds for time of:
Row, 500 m
Handstand Walk, 60 ft
10 Squat Snatches, 115 lbs
Rest 2 mins
Rest 5 min. Then part 2. Scale to 3 wall climbs or 15 shoulder taps ea rd.

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Advanced RX: EMOM for 10 mins: Squat Snatch & Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches & Pt. 2: AMRAP 4 mins: Dumbbell Hang Clusters and Burpee Over Dumbbell

Advanced RX Class:

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

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Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches

3 rounds for time of:
Row 500m
Handstand Walk, 60 ft
10 Squat Snatches (115#/75#)
Rest 2 mins

Rest 5 min. Then complete part 2.

BTWB

Pt. 2: AMRAP 4 mins: Dumbbell Hang Clusters and Burpee Over Dumbbell

Complete as many rounds as possible in 4 mins of:
3 Dumbbell Hang Clusters, pick load
6 Burpee Over Dumbbells

Take 5 min rest after Pt. 1

BTWB

Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows

Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows

Teams of 2 complete 12 rounds for time of:
10 Dumbbell Hang Clusters (45#/25#)
10 Burpees
Row 250m

* Alternate each movement with your partner. Partner A performs the 10 Hang Clusters, then Partner B performs the 10 burpees. Then, Partner A rows the 250m. Partner B will start the next round on the 10 Hang Clusters, rotating each movement till 12 rounds completed.

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Ring Dip (Weighted) 3-3-3-3-3 & AMRAP 15 mins: Push Press, Box Jumps and Runs

Ring Dip (Weighted) 3-3-3-3-3

Ring Dip (Weighted) 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Focus must be on hips traveling below rings. Rings should touch armpits (shoulders below elbows). Do not bend forward and trap your hips. Scale to unweighted strict ring dips, bar dips, or dip negatives.

BTWB

AMRAP 15 mins: Push Press, Box Jumps and Runs

Complete as many rounds as possible in 15 mins of:
10 Push Press (115#/75#)
10 Box Jumps (24″/20″)
Run 200m

BTWB

Photo by @robcwilson

Happy 500th WOD to Joel! Perfect day to celebrate with the gang doing some running, pressing and jumping.
Results
Results cont

FT: Power Cleans, Wall Balls, Kettlebell Swings & Power Clean 1RM

FT: Power Cleans, Wall Balls, Kettlebell Swings

For time:
25 Power Cleans (95#/65#)
50 Wall Balls (20#/14#)
75 Kettlebell Swings (53#/35#)
50 Wall Balls
25 Power Cleans

BTWB

Power Clean 1 Rep Max

Power Clean 1 Rep Max

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Immediately after completing the chipper you have ONLY 5 attempts to find your highest 1RM. Do NOT exceed 5 lifts total including “warm-up” lifts. Time cap is 5 minutes post WOD.

BTWB
Photo by @robcwilson
A little curveball today with a max lift after the WOD. Getting a limited number of attempts with a time limit while fatigued is a different type of test similar to what we saw in the Open. We will mix this format in periodically.
Inside the Leaderboard: The 2018 Open

Results

Results cont

Lifting: Deadlifts and Weighted Pull-ups & Pt. 1: Handstand Push Ups and Pull-ups & Pt. 2: AMRAP 4 mins: Double Unders and Toes-to-bars

Lifting: Deadlifts and Weighted Pull-ups

Deadlift 5-5-5, using heaviest weight per set
Weighted Pull-up 3-3-3, using heaviest weight per set
* Alternate DL and PU

BTWB

Pt. 1: Handstand Push Ups and Pull-ups

21-15-9 reps, for time of:
Handstand Push-up
Pull-up
* Rest 2 minutes then complete Pt. 2

BTWB

Pt. 2: AMRAP 4 mins: Double Unders and Toes-to-bars

Complete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars
* After Pt. 1 Plus 2 minute rest

BTWB
Photo by @robcwilson
Yesterday Luanne was talking about her recent comeback and how to get over it she just told herself to basically come to every class she could for a month. Then I saw this article below shared today from another affiliate and thought it was a good message.
If you or someone you know stopped CrossFit but wants to start again and doesn’t know how, just simply show up to the gym. We will help you scale, modify, encourage and let you take it one WOD at a time!
How to Come Back to CrossFit

Results

Results cont

Squat Clean (Touch & Go) 2-2-2 & 21-15-9: Front Squats and Lateral Burpees

Squat Clean (Touch & Go) 2-2-2

Squat Clean (Touch & Go) 2-2-2

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

BTWB

21-15-9: Front Squats and Lateral Burpees

21-15-9 reps, for time of:
Front Squat (135#/95#)
Lateral Burpee (Over Barbell)

BTWB
Photo by @robcwilson

Results

Results cont