Community. Coaching. Caring. Since 2009.
Every 1 min for 10 mins do:
1 Power Clean
1 Hang Power Clean
AMRAP 16 mins: Hang Power Cleans, Burpees, AbMat Sit-ups and RunsComplete as many rounds as possible in 16 mins of:
4 Hang Power Cleans (155#/105#)
12 Burpees
24 AbMat Sit-ups
Run 200m
Photo by @robcwilson
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins: Wall Balls and Squat SnatchComplete as many rounds as possible in 9 mins of:
9 Wall Balls (20#/14#)
3 Squat Snatches (135#/95#)
Complete
Lifting: Weighted Pull-ups and Weighted Ring DipsWeighted Pull-up 2-2-2-2-2, using heaviest weight per set
Weighted Ring Dip 4-4-4-4-4, using heaviest weight per set
* Alternate sets of pull-ups and dips.
Complete as many rounds as possible in 20 mins of:
7 Box Jumps (24″/20″)
7 Kettlebell Swings (70#/53#)
Run 200m
Photo by @robcwilson
Back Squat: 6-6-6Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
10 Toes-to-bars
7 Back Squats (135#/95#)
Row 150m/125m
* Back squats start with C&J from the ground.
Photo by @robcwilson
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For Time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
400m Run
15 Deadlifts
15 Handstand Push-ups
400m Run
9 Deadlifts
9 Handstand Push-ups
400m Run
Post total time.
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
12-9-6-3-6-9-12: Push Press, Lateral Burpees and Pull-ups12-9-6-3-6-9-12 reps, for time of:
Push Press (95#/65#)
Lateral Burpees (Over Barbell)
Pull-up
Photo by @robcwilson
The CrossFit Games start this Thursday! To watch it almost every CrossFit related site will be streaming their own web stream with commentary. The likely best ones will be on Rogue or on Morning Chalk Up.
Games Day Lay of the Land
Good Morning 8-8-8-8Good Morning 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
Run 200m
10 Ball Slams
15 Kettlebell Swings
20 AbMat Sit-ups
Photo by @robcwilson
Shoulder Press: 3-3-3Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
150 Double Unders
35 Shoulder Press (65#/45#)
Choose Option 1 or 2
For time:
Row 1000m
150 Double Unders
30 Strict Handstand Push-ups
Photo by @robcwilson
7 rounds for time of:
7 Power Snatches (75#/55#)
7 Box Jumps (24″/20″)
7 Sumo Deadlift High-pulls (75#/55#)
Photos by @robcwilson
Our SFH reps and their model Don were in the gym today to educate, provide samples and meet our gym.
Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Wall Balls and Run3 rounds for time of:
Row 500m
21 Wall Balls (20#/14#)
Run 400m
