Community. Coaching. Caring. Since 2009.
Record your best Power Clean 1 Rep Max lift.
* 6 min as a team to find a 1RM, share one barbell.
Pt. 2: Team WOD: 14 RFT: Deadlifts and RunAs a team of 2 complete 14 rounds for time of:
11 Deadlifts (Pick load)
Run 100m
* Alternate full rounds with your partner. Choose a load you can both do 11 DL unbroken. One barbell per team.
JackComplete as many rounds as possible in 20 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd BN, 1st Special Forces Group, Ft. Lewis WA, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. ~ www.crossfit.com
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Wall Balls and Rope ClimbsComplete as many rounds as possible in 10 mins of:
15 Wall Balls (20#/14#)
1 Rope Climb, 15 ft
Post total rounds.
* Scale 1 RC to 2 Supine Climbs each round.
Lifting: 1 Snatch Pull + 1 Squat SnatchSnatch Pull 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex is 1+1 touch and go.
Every 1 min for 18 mins, alternating between:
Row 150m
10 Power Snatches (75#/55#)
30 Double Unders
* Row M 150m / F 125m
Photo by @robcwilson
As our teens class has now been underway for the past few weeks with Coach Lynn the group has been learning basic lifts and having fun! WE will take off the Thanksgiving week but begin right after so if there are any 11-15 year olds interested in signing up for 1 or 2 times per week then contact us.
Who won the Invitational? Click below:
2017 Reebok CrossFit Invitational Recap
Results
Results cont
Snatch Pull 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex is 1+1 touch and go. Use mats.
Hang Power Snatch 12-9-6, using same weight per set
Overhead Squat 12-9-6, using same weight per set
Perform this like "Gwen", You must perform an unbroken (UB) round of 12 Hang PS and 12 OHS with the same load, then rest as needed before the next set of 9, etc. Any drop is a "foul". Goal should be to use the same weight across all three sets.
Bench Press 7-7-7, using heaviest weight per set
Bent Over Barbell Row 7-7-7, using heaviest weight per set
Alternate Bench and Bent Over Row sets.
2 RFT: Air Squats, Push-ups, AbMat Sit-ups, Toes-to-bar, and Muscle-ups2 rounds for time of:
50 Air Squats
40 Push-ups
30 AbMat Sit-ups
20 Toes-to-bars
10 Muscle-ups
* Sub 10 Ring Dips each round
7 rounds for time of:
7 Power Cleans (95#/65#)
7 Thrusters (95#/65#)
7 Lateral Burpee (Over Barbell)
For time:
40 Row Calories
60 Deadlifts (135#/95#)
45 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
40 Row Calories
30 Push Jerks
45 Hang Power Cleans
60 Deadlifts
40 Row Calories
2018 CrossFit Season Will See Changes to Team Format and Regional Boundaries
A single max effort Box Jump for total height.
* Out of the following 5 movements, choose 3 min. Must complete 3k row after max effort attempts. Rest between ME as needed. Box Jump is static, no step or run, stand up on top. (Two foot takeoff)
Row 3000 m
This is an all out effort for time.
* All must complete 3k row after max effort attempts
Record your best Squat Snatch (Touch & Go) 2 Rep Max lift.
Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Hand Release Push-Ups
15 Overhead Squats, pick load
