Community. Coaching. Caring. Since 2009.
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. ~ crossfit.com
Squat Clean 2-2-2-2 (Touch and Go)Squat Clean 2-2-2-2
Use the heaviest weight you can for each set.
(Touch and Go)
10 rounds for time of:
2 Squat Cleans (165#/110#)
5 Deadlifts (165#/110#)
20 Double Unders
PR Bell Photo by @robcwilson
ATTENTION: Tomorrow, Saturday 5/21 due to the West Regional there will be no Advanced RX Class. We will only have the 0930 class with the usual Team Workout with Coach Rob.
For those going to the West Regional in Portland we will see you all there!
Every 1 min for 10 mins, alternating between:
2 Clean & Jerks, pick load
5 Ring Dips
FT: Rows, Clean & Jerks and Air SquatsFor time:
Row 1000m
15 Clean & Jerks (155#/105#)
100 Air Squats
Photo by @robcwilson
No Advanced RX Class this Saturday! Only class we will be open for on Saturday will be the 0930 Team Workout.
We will be at the West Regional in Portland:
EMOM for 11 mins: 2 Hang Squat Snatch2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
Regrip allowed.
For time:
50 AbMat Sit-ups
5 Burpees
40 AbMat Sit-ups
10 Burpees
30 AbMat Sit-ups
15 Burpees
20 AbMat Sit-ups
20 Burpees
10 AbMat Sit-ups
25 Burpees
Photo by @robcwilson
Congrats to Brett N. for completing his 200th WOD today!
Top Moments from Week 1 of the 2016 CrossFit Games Regionals www.boxlifemagazine.com
Lifting: Shoulder Press and Push PressShoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Complete all the Press 5×3, then Push Press 5×1
Complete as many rounds as possible in 15 mins of:
10 Push Press (115#/75#)
10 Box Jumps (24″/20″)
Run 200m
Photo by @robcwilson
No Advanced RX Class this Saturday! We will only be running the 0930 Team WOD.
Back Squat 2-2-2-2-2Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9 reps, for time of:
Back Squat (135#/95#)
Pull-up
Photo by @robcwilson
This Saturday 5/21 due to the West Regional there will be no Advanced RX Class. There will only be the regular 0930 class with the usual Team Workout with Coach Rob.
Becca Voigt qualifies for her 9th consecutive CrossFit Games: Nine Times
For time:
Row, 1000 m
Front Rack Hold, 185/125 lbs
50 Bumper Plate Burpees
Barbell Hold (Overhead), 135/95 lbs
50 Thrusters, 95/65 lbs
Ring Support Hold
Team of 2. One bar. One works while one holds. Must stop when partner can no longer continue with hold.
Team WOD: Rows, Burpees, Thrusters, Partner HoldFor time:
Row 1000m
Maintain Front Rack Hold (185#/125#)
50 Bumper Plate Burpees
Maintain Barbell Hold (Overhead) (135#/95#)
50 Thrusters (95#/65#)
Maintain Ring Support Hold
Team of 2. One bar. One works while one holds. Must stop when partner can no longer continue with hold. Change load as you go.
Complete as many rounds as possible in 7 mins of:
15 Push-ups
Run 100m
Optional
Chipper: Squat Snatches, Toes-to-bars, Wall Balls and RunFor time:
10 Squat Snatches, pick load
35 Toes-to-bars
60 Wall Balls (20#/14#)
Run 400m
