Category: Main Workout

FGB Style: Lateral Burpees, Front Squats, Handstand Push-ups and Hang Power Cleans

FGB Style: Lateral Burpees, Front Squats, Handstand Push-ups and Hang Power Cleans

5 rounds, 1 min per station, of:
Lateral Burpee (Over Barbell)
Front Squat (135#/95#)
Handstand Push-up
Hang Power Clean (135#/95#)
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

This pretty much sums up today’s workout.

Sports Illustrated Says Mat Fraser is 4th Fittest Male Athlete in 2017

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Ring Muscle-ups : Max Set or MU Practice & Chipper: Wall Balls, Double Unders, Sit-ups, Sumo DL High Pulls, and Burpee Bar MU

Ring Muscle-ups : Max Set or MU/Pull-up Practice

A single set of Muscle-ups for max reps.
15 min. to practice progressions or practice your MU’s or Pull-ups

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Chipper: Wall Balls, Double Unders, Sit-ups, Sumo DL High Pulls, and Burpee Bar MU

For time:
50 Wall Balls (20#/14#)
40 Double Unders
30 AbMat Sit-ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Burpee Bar Muscle Ups
20 Sumo Deadlift High-pulls
30 AbMat Sit-ups
40 Double Unders
50 Wall Balls
* Scale 1 Burpee BMU to 1 Burpee PU.

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Photo by @robcwilson
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Push Jerk 4-4-4 & FT: Row and Push Press

Push Jerk 4-4-4

Push Jerk 4-4-4

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

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FT: Row and Push Press

For time:
Row 300m
20 Push Press (115#/75#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press

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Back Squat : 5 Rep Max & AMRAP 15 mins: Chest-to-bar Pull-ups, One Arm Dumbbell Snatch (Alternating) and Box Jumps

Back Squat : 5 Rep Max

Find your Back Squat 5 Rep Max.

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AMRAP 15 mins: Chest-to-bar Pull-ups, One Arm Dumbbell Snatch (Alternating) and Box Jumps

Complete as many rounds as possible in 15 mins of:
5 Chest-to-bar Pull-ups
10 One Arm Dumbbell Snatch (Alternating), pick load
15 Box Jumps (24″/20″)

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Photo by the birthday boy @robcwilson

Big happy birthday to Rob! Welcome to the masters category! Today you get to be the featured athlete photo.

Lots of visitors today for the early Honeybadger Class at 0530. Thanks to Coach Jill and all of you who helped things to run smoothly with a pretty big crew. The bulk of that group are Affiliate owners who are in town at Salish Lodge for the Iron + Mortar Affiliate summit.
2017 GAMES: THE UNSEEN SCENES
UPDATE STUDIO: FAN Q&A WITH MATHEW FRASER
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Advanced RX: EMOM for 10 mins: Squat Snatch & 4 RFT: Run, Overhead Squats and Push Up s Rings)

Advanced RX Class:

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

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4 RFT: Run, Overhead Squats and Push Up s Rings)

4 rounds for time of:
Run 400m
10 Overhead Squats (135#/95#)
15 Push Up (Rings)

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Flex Friday Photo by @robcwilson

CrossFit is fielding a Ragnar Relay Team:

Rich Froning Joins Dave Castro’s Ragnar Relay Team

Results

Team WOD: AMRAP 16 mins: Shuttle Runs, Overhead Squats and Hand Release Push-Ups

Team WOD:

AMRAP 16 mins: Shuttle Runs, Overhead Squats and Hand Release Push-Ups

As a team of 2 complete as many rounds as possible in 16 mins of:
4 Shuttle Runs 25m
6 Overhead Squats (95#/65#)
8 Hand Release Push-Ups
* Alternate each movement with your partner.

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Photo by @robcwilson

CrossFit is fielding a Ragnar Relay Team:

Rich Froning Joins Dave Castro’s Ragnar Relay Team

Results

Deadlift 2-2-2-2-2 & AMRAP 15 mins: Run, Air Squats, Handstand Push-ups and Deadlifts

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go.

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AMRAP 15 mins: Run, Air Squats, Handstand Push-ups and Deadlifts

Complete as many rounds as possible in 15 mins of:
Run 200m
30 Air Squats
10 Handstand Push-ups
10 Deadlifts (205#/145#)

BTWB

Photo by @robcwilson

Results
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Ring Dip (Weighted) 5-5-5-5-5 & 50-40-30-20-10: Row (calories) and AbMat Sit-ups

Ring Dip (Weighted) 5-5-5-5-5

Ring Dip (Weighted) 5-5-5-5-5

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

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50-40-30-20-10: Row (calories) and AbMat Sit-ups

50-40-30-20-10 reps, for time of:
Row (calories)
AbMat Sit-up

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Photo by @robcwilson

Coming this November:

CrossFit Invitational Headed Down Under

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Lifting: Complex 1 Hang Power Clean + 1 Hang Squat Clean & AMRAP 12 mins: Sumo Deadlift High Pulls, Front Squats and Double Unders

Lifting: Complex 1 Hang Power Clean + 1 Hang Squat Clean

Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Perform as a complex.

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AMRAP 12 mins: Sumo Deadlift High Pulls, Front Squats and Double Unders

Complete as many rounds as possible in 12 mins of:
8 Sumo Deadlift High Pulls (95#/65#)
16 Front Squats (95#/65#)
32 Double Unders

BTWB

Photo by @robcwilson

Amazing account of the support the community has shown in helping Houston affiliates recover.
CrossFit Community Helps Harvey Victims
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Shoulder Press 3-3-3-1-1-1 & Chipper: Runs, Pull-ups, C2B Pull-ups and Bar Muscle-ups

Shoulder Press 3-3-3-1-1-1

Shoulder Press 3-3-3-1-1-1

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

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Chipper: Runs, Pull-ups, C2B Pull-ups and Bar Muscle-ups

For time:
Run 400m
30 Pull-ups
Run 400m
20 Chest-to-bar Pull-ups
Run 400m
10 Bar Muscle-ups

BTWB

Photo by @robcwilson

Results
Results cont