Push Press 3-3-3-3
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Weighted Pull-up 2-2-2-2-2 & Bodyweight “Fight Gone Bad”
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bodyweight “Fight Gone Bad”
Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Pull-up
Push-up
AbMat Sit-up
Air Squat
Burpee
* Rest 1 min between rounds
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.
Photo by @robcwilson
Bodyweight intervals this week. We haven’t done this version in years!
Notice the new website? We migrated to a new theme and layout this weekend thanks to Joe W.
A cleaner, simpler look with easier to find items. Drop downs and contact forms are updated, along with clearer content around schedules, dues, and getting started. Hope you like it. If you have feedback let us know.
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Squat Snatch 2-2-2-2 & 5 RFT: Run, Alternating DB Snatches and Alternating Reverse DB Goblet Lunges
Hang Squat Snatch 2-2-2-2
Hang Squat Snatch 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Alternating DB Snatches and Alternating Reverse DB Goblet Lunges
5 rounds for time of:
Run 200m
20 Alternating Dumbbell Snatches, pick load
10 Alternating Reverse Goblet Lunges, pick load
* Choose one DB for both snatches and goblet reverse lunges
Deadlift 4RM & AMRAP 12 mins: Double Unders, Wall Balls and Deadlifts
Deadlift 4RM
Record your best Deadlift 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
AMRAP 12 mins: Double Unders, Wall Balls and Deadlifts
Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Wall Balls (20#/14#)
10 Deadlifts (185#/135#)
Photo by @robcwilson
Advanced RX: EMOM min for 10 mins: Clean & Jerk & Sh*t Ton of Ten: Power Cleans, Burpees, Push Jerks, Clean and Jerks
Advanced RX Class:
EMOM min for 10 mins: Clean & Jerk
1 Clean & Jerk, pick load
Every 1 min for 10 mins.
Sh*t Ton of Ten: Power Cleans, Burpees, Push Jerks, Clean and Jerks
For Time:
10 Power Cleans (135#/95#)
10 Burpees
10 Push Jerks (135#/95#)
10 Burpees
10 Clean and Jerks (135#/95#)
10 Burpees
10 Push Jerks
10 Burpees
10 Power Cleans
Post total time.
Photo by @robcwilson
We haven’t done this WOD in 10 years! Fast but furious! This was a training workout for our Affiliate Team back when basically most gyms could field a team at Regionals.
Watch the preview for the upcoming CF Games fun covering the 2019 Games:
Preview Released, “The Fittest” Available for Presale on iTunes
Advanced RX: EMOM min for 10 mins: Clean & Jerk
Advanced RX: EMOM min for 10 mins: Clean & Jerk
1 Clean & Jerk, pick load
Every 1 min for 10 mins.
Hang Squat Clean 1-1-1-1 & AMRAP 7 mins: Lateral Burpees and Hang Cleans
Hang Squat Clean 1-1-1-1
Hang Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 7 mins: Lateral Burpees and Hang Cleans
Complete as many rounds as possible in 7 mins of:
7 Lateral Burpee Over Barbells
7 Hang Squat Cleans (115#/75#)
Photo by @robcwilson
Olympian and former 6 time gold medalist Amy Van Dyken finds adaptive CrossFit fills the void that swimming once held.
Six-Time Gold Medalist Finds New Home in Adaptive CrossFit Community
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 3-3-3-3 & 21-15-9: Overhead Squats and Ring Dips
Overhead Squat 3-3-3-3
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Overhead Squats and Ring Dips
21-15-9 reps, for time of:
Overhead Squat (115#/75#)
Ring Dip