Community. Coaching. Caring.
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 5 mins of:
10 Overhead Squats (95#/65#)
10 Box Jumps (24″/20″)
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
“White”5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plate (45#/25#)
Run, 400 m
U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.
U.S. Army 1st LT Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in North Carolina, died on Oct. 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents, brother and sister.
Photo by @robcwilson
CrossFit Games 2017:
Event 1 is Run, Swim, Run
Event 2 looks to be Bike
What the actual distances are only Dave Castro knows…
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Handstand Push-ups
10 Hang Power Cleans (155#/105#)
10 Lateral Burpee Over Barbells
Photo by @robcwilson
Stacie Tovar To Retire After 2017 CrossFit Games
Say it ain’t so!
Chris Spealler Might Withdraw from the CrossFit Games
Nutrition:
Trump’s Pick To Head CDC Partnered With Coke, Boosting Agency’s Longstanding Ties To Soda Giant, Forbes.
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Runs, 2 For 1 Wall Balls, and Pull-upsFor time:
Run 200m
20 Wall Ball (2 For 1), (20#/14#)
20 Pull-ups
Run 200m
15 Wall Ball (2 For 1)
15 Pull-ups
Run 200m
10 Wall Ball (2 For 1)
10 Pull-ups
Run 200m
5 Wall Ball (2 For 1)
5 Pull-ups
* Scale to normal wall balls or use a heavier ball to the same 10’/9′ height.
Bench Press 5-5-5, using heaviest weight per set
Deadlift 5-5-5, using heaviest weight per set
* Alternate each Bench Press and DL set
For time:
63 Air Squats
21 Deadlifts (225#/155#)
21 Ring Dips
45 Air Squats
15 Deadlifts
15 Ring Dips
27 Air Squats
9 Deadlifts
9 Ring Dips
Photo by @robcwilson
I don’t see many people doing this with their cooler:
3 rounds for time of:
7 Overhead Squats (155#/105#)
50 Double Unders
Row 500m
Photo by @robcwilson
Congrats to our two teams that competed this weekend at Battle at the Ballpark at Safeco Field! The teams were Team 1) SnoRide Wolfpack: Moe, Michelle S., Bob B. and Lou; and Team 2) Squat Me Shoridge One More Time: Kimberlee, Shay, Mike Mc, and Rob W.
Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Use mats.
FT: Runs, Chest-to-bar Pull-ups, and Dumbbell Hang CleansFor time:
Run 200m
18 Chest-to-bar Pull-ups
18 Dumbbell Hang Squat Cleans, pick load
Run 200m
15 Chest-to-bar Pull-ups
15 Dumbbell Hang Squat Cleans
Run 200m
12 Chest-to-bar Pull-ups
12 Dumbbell Hang Squat Cleans
Run 200m
9 Chest-to-bar Pull-ups
9 Dumbbell Hang Squat Cleans
Run 200m
6 Chest-to-bar Pull-ups
6 Dumbbell Hang Squat Cleans
Photo by @robcwilson
Break out the dumbbells and get that pump on!
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
15 Row Calories
15 Back Squats (135#/95#)
15 Toes-to-bars
Shoulder Press 7-7-7Shoulder Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
4 Handstand Push-ups
8 Sumo Deadlift High-pulls (95#/65#)
12 Box Jumps (24″/20″)
Photo by @robcwilson
Today we continue our weekly progression of 10/7/5/3/1 rep schemes for the Shoulder Press.
Rich Froning Knows How to Celebrate Independence Day
He even kept the flag dry and never let it fall!
Dave Castro Drops First Hint of 2017 CrossFit Games: Run-Swim-Run
