Category: Main Workout

Team America

Team America

*In teams of two complete for time:

100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-Bar
10 Snatches (any style) 155/105#
30 Toes-to-Bar
50 Burpees
100 Partner Wall Balls (20#/14#)
Advanced Version:

*In teams of two complete:

100 KBS (53#/35#)
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 185/120#
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20#/14#)
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

BTWB  

Photo by @robcwilson

Our traditional 4th of July Team WOD today for both classes using the old Outlaw Way Team America Workout.  We’ve done this each year since 2012!

A Day in the Life of Rich Froning

Results

Front Squat 3-3-3-3 & 10 RFT: Thrusters, Push-ups, Run, and Rest

Front Squat 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

10 RFT: Thrusters, Push-ups, Run, and Rest

10 rounds for time of:
5 Thrusters (115#/75#)
10 Push-up (hand release)
Run 100m
Rest 1 min

BTWB  

Photo by @robcwilson

The Push-up

The Front Squat

Results

Results cont

Advanced RX: Power Clean 1-1-1-1-1 & Chipper: Runs, Power Cleans, and Pull-ups

Advanced RX Class:

Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

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

BTWB

Chipper: Runs, Power Cleans, and Pull-ups

For time:
Run 800m
25 Power Cleans (135#/95#)
25 Pull-ups
Run 400m
15 Power Cleans (185#/135#)
15 Chest-to-bar Pull-ups
Run 200m
10 Power Cleans (205#/145#)
10 Bar Muscle-ups
* Load bar as you go.

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  •  7/3 Monday:
    • 5:30am class cancelled!
    • All other times will run on normal schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 West Regional Highlights

Results

Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups

Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups

As a team of 2 complete for time:
40 Power Cleans, pick load
Partner Run 800m
40 Pull-ups
30 Power Cleans, pick load
Partner Run 600m
30 Pull-ups
20 Power Cleans, pick load
Partner Run 400m
20 Pull-ups
10 Power Cleans, pick load
Partner Run 200m
10 Pull-ups

*  Alternate work/rest with your partner except all runs are done as a team. Choose load for PC.

BTWB 

Photo by @robcwilson

4th of July Weekend Schedule:

  •  7/3 Monday:
    • 5:30am class cancelled!
    • All other times will run on normal schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 East Regional Highlights
Just….NO:
10 CrossFit-Inspired Tattoos

Results

Alt EMOM 10 mins: Deadlifts and Strict Pull-ups & FT: Wall Balls, Runs, and Deadlifts

Alt EMOM 10 mins: Deadlifts and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
4 Strict Pull-ups
* Touch and go, no dropping last rep. Add or subtract pull-ups to your ability.

BTWB

FT: Wall Balls, Runs, and Deadlifts

For time:
40 Wall Balls (20#/14#)
Run 400m
40 Deadlifts (205#/145#)
Run 400m
40 Wall Balls

BTWB 

Photo by @robcwilson

Results

Results cont

Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat & 5 RFT: Power Snatches, Overhead Squats and Double Unders

Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat

Snatch Grip Deadlift 3-3-3-3, using heaviest weight per set
Hang Squat Snatch 2-2-2-2, using heaviest weight per set
Overhead Squat 1-1-1-1, using heaviest weight per set
* 3 Snatch DL + 2 HS + 1 OHS complex.

BTWB

5 RFT: Power Snatches, Overhead Squats and Double Unders

5 rounds for time of:
5 Power Snatches (115#/75#)
5 Overhead Squats (115#/75#)
30 Double Unders

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  • 6/30 Friday, 7/1 Saturday and 7/3 Monday:
    • Normal Schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

The Power Snatch

Applications of the Support on Rings

Results

Results cont

Shoulder Press 10-10-10 & AMRAP 7 mins: Row, Push Press then Max Reps Burpees

Shoulder Press 10-10-10

Shoulder Press 10-10-10

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

BTWB

AMRAP 7 mins: Row, Push Press then Max Reps Burpees

Complete as many rounds as possible in 7 mins of:
60/50 Row (Cal)
25 Push Press (95#/65#)
then Max rep Burpees in remaining time
Men: Row 60 cal, Women: Row 50 cal.

Score is total burpees.

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  • 6/30 Friday, 7/1 Saturday and 7/3 Monday:
    • Normal Schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 Central Regional Highlights

Results

Results cont

Back Squat 8-8-8 & 5 RFT: Runs, Back Squats and Rope Climbs

Back Squat 8-8-8

Back Squat 8-8-8

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

BTWB

5 RFT: Runs, Back Squats and Rope Climbs

5 rounds for time of:
Run 400m
9 Back Squats (155#/105#)
2 Rope Climbs, 15 ft

BTWB  

Photo by @robcwilson

2017 South Regional Highlights

Results

Results cont

Advanced RX: EMOM for 10 mins: Power Snatch & Pt. 1: 12-9-6-3: DB Box Step-ups, Power Snatches, and Front Squats & Pt. 2: AMRAP 6 mins: Double Unders, Muscle-ups and Handstand Walks

Advanced RX Class:

EMOM for 10 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 10 mins.

BTWB

Pt. 1: 12-9-6-3: DB Box Step-ups, Power Snatches, DB Box Step-ups and Front Squats

12-9-6-3 reps, for time of:
Dumbbell Box Step-up (45#/25#) (24″/20″)
Power Snatch (135#/95#)
Dumbbell Box Step-up (45#/25#) (24″/20″)
Front Squat (135#/95#)

* Rest 5 minutes, then part 2.

BTWB

Pt. 2: AMRAP 6 mins: Double Unders, Muscle-ups and Handstand Walks

Complete as many rounds as possible in 6 mins of:
20 Double Unders
2 Muscle-ups
Handstand Walk, 15 ft

BTWB  

Photo by @robwilson

Our July OnRamp Schedule:

  • Tuesday 7/11 at 7:00 pm
  • Thursday 7/13 at 7:00 pm
  • Saturday 7/15 at 8:30 am
  • Monday 7/17 at 7:00 pm

* Each OnRamp session will run approximately 1 hr to 1 hr 20 min.
Contact us if you’re interested!

Results