Community. Coaching. Caring.
Hang Squat Clean 3-3-3, using heaviest weight per set
Muscle-up 2-2-2, using heaviest weight per set
* Alternate movements. Choose Ring or Bar as warmup for WOD. Scale 2 MU to 4 Supine Ring Rows. Use mats for cleans.
Bench Press 5-5-5Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12 reps, for time of:
Push Press (115#/75#)
Burpees
Run 200m
Photo by @robcwilson
The Team Series is coming. If you want to do this then you need to find a partner. Dave Castro is available…
Dave Castro Can’t Find a Partner for CrossFit Team Series
The 2017 CrossFit Team Series
Also let me know if you sign up as a team as you will need to coordinate with me for when your team can fit in your WOD(s) for the week.
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 20 mins: Rows and Dumbbell ThrustersEvery 1 min for 20 mins, alternating between:
Row 150m
7 Dumbbell Thrusters, pick load
Row: 150m Men / 125m Women
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Tabata” – Overhead Squats, Hand Release Push-Ups and AbMat Sit-upsTabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
Rest 1 min
Tabata AbMat Sit-up
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.
Photo by @robcwilson
We’re back from vacation! Now we need a vacation to recover. All previous posts are caught up with updated results.
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack; Use mats for drops
Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
8 Clean & Jerks (135#/95#)
12 Toes To Bars
40 Double Unders
Photo by @robcwilson
Thank You, Fans and Volunteers of the CrossFit Games
Masters and Teens Are Crowned
Results
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Deadlift (225#/155#)
Pull-up
Run 400m
* Touch and go
Photo by @robcwilson
What Events Could Castro Program for the 2018 CrossFit Games?
Results
Results cont
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 500m
25 Power Snatches (75#/55#)
Row 400m
20 Power Snatches
Row 300m
15 Power Snatches
Row 200m
10 Power Snatches
Row 100m
5 Power Snatches
Photo by @robcwilson
