Community. Coaching. Caring. Since 2009.
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Burpees and Runs4 rounds for time of:
50 Double Unders
20 Burpees
Run 400m
Photo by @robcwilson
AMRAP 10 mins: Box Jumps, Deadlifts, Handstand Push-ups and Med Ball CleansComplete as many rounds as possible in 10 mins of:
3 Box Jumps (30″/24″)
5 Deadlifts (225#/155#)
7 Handstand Push-ups
9 Medicine Ball Cleans (20#/14#)
Photo by @robcwilson
1 Power Snatch + 2 Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex: 1 PS + 2 OHS
30-20-10: Alternating Dumbbell Snatches, Toes-to-bars and Row30-20-10 reps, for time of:
One Arm Alternating Dumbbell Snatch (50#/35#)
Toes-to-bar
Row Calories
Photo by @robcwilson
Holiday Schedule:
Dubai CrossFit Championship Athlete Payouts
Results
Results cont
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Power Cleans, Deadlifts and Push-up (hand release)7 rounds for time of:
5 Power Cleans (165#/115#)
7 Deadlifts (165#/115#)
9 Push-up (hand release)
* Choose a load you can do all PC unbroken, no singles
Photo by @robcwilson
Tabata – Air Squats, Strict Pull-ups, AbMat Sit-ups and Dumbbell Push PresTabata Air Squat
Rest 30 secs
Tabata Strict Pull-up
Rest 30 secs
Tabata AbMat Sit-up
Rest 30 secs
Tabata Dumbbell Push Press, pick load
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals. (4 scores: air squats, pull-ups, sit-ups, push press)
Photo by @robcwilson
Power Clean & Jerk 1-1-1-1-1
Rest as needed between sets.
In 5 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
Power Clean (205#/145#)
* Rest 5 min. between parts 1 and 2.
Complete as many rounds as possible in 5 mins of:
5 Shoulder-to-Overheads (165#/115#)
5 Muscle-ups
Photo by @robcwilson
Holiday Schedule:
Fraser, Briggs, Invictus Win Dubai. Earn Ticket to the 2019 Games
Richey Richer With CrossFit and YouTubeResults
Results
Power Clean & Jerk 1-1-1-1-1
Rest as needed between sets.
Lifting: Deadlifts and Bent Over Barbell RowsDeadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate sets with bent over row
Every 1 min for 18 mins, alternating between:
8 Deadlifts, pick load
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)
Photo by @robcwilson
For those who’ve been wondering, our annual “12 WOD’s of Christmas” workout will be Saturday 12/22. Times are TBD but we will run waves and post sign-ups.
After Day 3 at the Dubai CF Championship some familiar names are now on top. Fraser, Briggs, and Invictus; but the race is tight right behind them.
Dubai CrossFit Championship Day 3 Recap
Results
Results cont
Skill Work
12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches, overhead squats, etc.
AMRAP 20 mins: Rows, Rope Climbs and BurpeesComplete as many rounds as possible in 20 mins of:
Row 250m
1 Rope Climb (15 ft)
10 Burpees
Photo by @robcwilson
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.