Category: Main Workout

Back Squat : 20 Rep Max & AMReps 5 mins: Burpees

Back Squat : 20 Rep Max

Record your best Back Squat 20RM lift
* This should be a maximal unbroken set.

BTWB

AMReps 5 mins: Burpees

As many reps as possible in 5 mins of:
Burpee
* All the way down, all the way up. Clap OVER head. Not BEHIND your head.

BTWB
Photo by @robcwilson
Events:
Sam’s annual Memorial WOD will be this Saturday (8/26). NO TEAM WOD or Advanced RX class!
Please sign up for your start time in the gym. Wear Sam’s Memorial T-shirt from lat year OR wear Royal Blue if you have it! The new shirt will be going in this week and we will distribute them as soon as we get them and collect payment for the fundraiser.
Please try to sign up, if you can’t then show up and we will fit you in as there are openings. If you are planning to rope climb you MUST protect and cover your anchor leg shin. No bare skin.
Class times for “Saimo” on 8/26 Saturday:

  • 0830
  • 0930 – Full
  • 1030 – Full
  • 1130

Results
Results cont 

Advanced RX: Squat Clean + Thruster : 1 Rep Max & 4x AMRAP 2 mins: Ring Handstand Push Ups, Row (Cal) and Max Reps Thrusters

Advanced RX Class:

Squat Clean + Thruster : 1 Rep Max

Record your best Squat Clean + Thruster 1 rep max lift.

BTWB

4x AMRAP 2 mins: Ring Handstand Push Ups, Row (Cal) and Max Reps Thrusters

For 4 cycles:
AMRAP in 2 mins of:
4 Ring Handstand Push Ups
8 Row (Cal)
Max Reps Thruster (115#/75#)

Rest 1 min between each cycle.
For each cycle continue the AMRAP.
* Score max reps thrusters for all 4 rds. Row 8/6 cal for M/F.
**Start over each AMRAP with HSPU, Row.

BTWB

Photo by @robcwilson

Results

Team WOD: 2 RFT: Row Calories, Dumbell Manmakers, Up And Over Box Jumps, KB Swings, Walking Lunges, and Toes-to-Bar

Team WOD: 2 RFT: Row Calories, Dumbell Manmakers, Up And Over Box Jumps, KB Swings, Walking Lunges, and Toes-to-Bar

As a Team of 2 Complete 2 rounds for time of:
40 Row Calories
40 Dumbell Manmakers (35#/20#)
40 Up And Over Box Jumps (24″/20″)
40 Kettlebell Swings (70#/53#)
40 Overhead Walking Lunge With Plates (45#/25#)
40 Toes-to-bars

* Alternate work and break up reps with your partner. One works while one rests.

BTWB

Photo by @robcwilson

Results

EMOM for 6 mins: Deadlifts & Chipper: DU, Deadlifts, K2E, Pull-ups, and Slam Balls

EMOM for 6 mins: Deadlifts

2 Deadlifts, pick load

Every 1 min for 6 mins.
* Touch and go, no drops.

BTWB

Chipper: DU, Deadlifts, K2E, Pull-ups, and Slam Balls

For time:
30 Double Unders
30 Deadlifts (225#/155#)
30 Double Unders
30 Knees To Elbows
30 Double Unders
30 Pull-ups
30 Double Unders
30 Ball Slams (40#/30#)
30 Double Unders

BTWB

Photo by @robcwilson

How the Athletes Recover After the CrossFit Games

Results
Results cont

Lifting: Hang Squat Cleans and Muscle-ups & FT: Air Squats and Muscle-ups & FT: Air Squats and Bar Muscle-ups

Lifting: Hang Squat Cleans and Muscle-ups

Hang Squat Clean 3-3-3, using heaviest weight per set
Muscle-up 2-2-2, using heaviest weight per set
* Alternate movements. Choose Ring or Bar.

BTWB

Choose:

FT: Air Squats and Ring Muscle-ups

For time:
50 Air Squats
10 Muscle-ups
40 Air Squats
8 Muscle-ups
30 Air Squats
6 Muscle-ups
20 Air Squats
4 Muscle-ups
10 Air Squats
2 Muscle-ups
* Choose Bar MU or Ring MU version. Scale MU to Strict Pull-ups.

BTWB

FT: Air Squats and Bar Muscle-ups

For time:
50 Air Squats
12 Bar Muscle-ups
40 Air Squats
10 Bar Muscle-ups
30 Air Squats
8 Bar Muscle-ups
20 Air Squats
6 Bar Muscle-ups
10 Air Squats
4 Bar Muscle-ups
* Choose Ring or Bar MU version. Scale MU to strict pull-ups (10-8-6-4-2)

BTWB

Photo of Sean’s 1st Muscle-up by @robcwilson

Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130

There is also a new color Sam shirt/tank, with all proceeds (minus production costs) to go to this scholarship fund that we will give Dan and Jeannie Saimo. Please consider supporting this by buying a shirt as they award deserving local students in Sam’s name! To see the shirts and place an order please go to the FB group or ask Michelle or I in the gym NLT Friday 8/18.

Inside the Leaderboard: Margins of Victory
Results
Results cont

Bench Press 5-5-5 & 21-18-15-12: Push Press, Burpees and Runs

Bench Press 5-5-5

Bench Press 5-5-5

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

BTWB

21-18-15-12: Push Press, Burpees and Runs

21-18-15-12 reps, for time of:
Push Press (115#/75#)
Burpees
Run 200m

BTWB

Photo by @robcwilson

The Team Series is coming. If you want to do this then you need to find a partner. Dave Castro is available…

Dave Castro Can’t Find a Partner for CrossFit Team Series

The 2017 CrossFit Team Series
Also let me know if you sign up as a team as you will need to coordinate with me for when your team can fit in your WOD(s) for the week.

Front Squat 2-2-2 & Alt EMOM 20 mins: Rows and Dumbbell Thrusters

Front Squat 2-2-2

Front Squat 2-2-2

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

BTWB

Alt EMOM 20 mins: Rows and Dumbbell Thrusters

Every 1 min for 20 mins, alternating between:
Row 150m
7 Dumbbell Thrusters, pick load
Row: 150m Men / 125m Women

BTWB

Overhead Squat 3-3-3 & "Tabata" – Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups

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

“Tabata” – Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups

Tabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
Rest 1 min
Tabata AbMat Sit-up

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

Photo by @robcwilson

We’re back from vacation! Now we need a vacation to recover. All previous posts are caught up with updated results.
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130

There is also a new color Sam shirt/tank, with all proceeds (minus production costs) to go to this scholarship fund that we will give Dan and Jeannie Saimo. Please consider supporting this by buying a shirt as they award deserving local students in Sam’s name! To see the shirts and place an order please go to the FB group or ask Michelle or I in the gym.
The CrossFit Games – Teenagers 1RM Snatch

Results
Results cont

Advanced RX: Split Jerk 1-1-1-1-1 & AMRAP 15 mins: Clean & Jerks, Toes To Bars and Double Unders

Advanced RX Class:

Split Jerk 1-1-1-1-1

Split Jerk 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Clean & Jerks, Toes To Bars and Double Unders

Complete as many rounds as possible in 15 mins of:
8 Clean & Jerks (135#/95#)
12 Toes To Bars
40 Double Unders

BTWB

Team WOD: Chipper: Wall Balls, Double Unders, Hang Power Cleans, Sit-ups and Run

Team WOD: Chipper: Wall Balls, Double Unders, Hang Power Cleans, Sit-ups and Run

As a team of 2, complete for time:
150 Wall Balls (20#/14#)
300 Double Unders
100 Hang Power Cleans (135#/95#)
200 AbMat Sit-ups
Run 800m

* One works, one rests. Run together as a team.

BTWB

Photo by @robcwilson

Results