Category: Pre Workout / Skill

Pt. 2: FT: Clean & Jerks and AbMat Sit-ups

For time:
5 Clean & Jerks, pick load
50 AbMat Sit-ups
4 Clean & Jerks, pick load
40 AbMat Sit-ups
3 Clean & Jerks, pick load
30 AbMat Sit-ups
2 Clean & Jerks, pick load
20 AbMat Sit-ups
1 Clean & Jerk, pick load
10 AbMat Sit-ups

BTWB

Photo by @robcwilson

Director of the Games Dave Castro reveals another clue about the 2017 Games. This one involves a throwback to the 2012 obstacle course at Camp Pendleton.

Squat Snatch 1-1-1-1-1 & AMRAP 5 mins: Overhead Squats and Box Jumps

Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Dave Castro Talks About Move to Madison During Athletic Business Interview

AMRAP 5 mins: Overhead Squats and Box Jumps

Complete as many rounds as possible in 5 mins of:
10 Overhead Squats (95#/65#)
10 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Shoulder Press 5-5-5 & 5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells

Shoulder Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Stacie Tovar To Retire After 2017 CrossFit Games

5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells

5 rounds for time of:
10 Handstand Push-ups
10 Hang Power Cleans (155#/105#)
10 Lateral Burpee Over Barbells

BTWB

Photo by @robcwilson

Say it ain’t so!

Chris Spealler Might Withdraw from the CrossFit Games

Nutrition:

Trump’s Pick To Head CDC Partnered With Coke, Boosting Agency’s Longstanding Ties To Soda Giant, Forbes.

Back Squat 4-4-4 & FT: Runs, 2 For 1 Wall Balls, and Pull-ups

Back Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Runs, 2 For 1 Wall Balls, and Pull-ups

For time:
Run 200m
20 Wall Ball (2 For 1), (20#/14#)
20 Pull-ups
Run 200m
15 Wall Ball (2 For 1)
15 Pull-ups
Run 200m
10 Wall Ball (2 For 1)
10 Pull-ups
Run 200m
5 Wall Ball (2 For 1)
5 Pull-ups

* Scale to normal wall balls or use a heavier ball to the same 10’/9′ height.

BTWB

Photo by @robcwilson

Lifting: Bench Press and Deadlifts & FT: Air Squats, Deadlifts and Ring Dips

Lifting: Bench Press and Deadlifts

Bench Press 5-5-5, using heaviest weight per set
Deadlift 5-5-5, using heaviest weight per set
* Alternate each Bench Press and DL set

Heading to the Beach? Don’t Leave Your Fitness Behind

FT: Air Squats, Deadlifts and Ring Dips

For time:
63 Air Squats
21 Deadlifts (225#/155#)
21 Ring Dips
45 Air Squats
15 Deadlifts
15 Ring Dips
27 Air Squats
9 Deadlifts
9 Ring Dips

BTWB

Photo by @robcwilson

I don’t see many people doing this with their cooler:

Advanced RX Class: EMOM for 10 mins: Snatch & 3 RFT: Overhead Squats, Double Unders and Rows

Advanced RX Class: EMOM for 10 mins: Snatch

1 Snatch, pick load

Every 1 min for 10 mins.

Road to the Games 17.05: Valenzuela/Bailey

3 RFT: Overhead Squats, Double Unders and Rows

3 rounds for time of:
7 Overhead Squats (155#/105#)
50 Double Unders
Row 500m

BTWB

Photo by @robcwilson

Congrats to our two teams that competed this weekend at Battle at the Ballpark at Safeco Field! The teams were Team 1) SnoRide Wolfpack: Moe, Michelle S., Bob B. and Lou; and Team 2) Squat Me Shoridge One More Time: Kimberlee, Shay, Mike Mc, and Rob W.

Lifting: Complex 1 Squat Clean + 1 Hang Squat Clean & FT: Runs, Chest-to-bar Pull-ups, and Dumbbell Hang Cleans

Lifting: Complex 1 Squat Clean + 1 Hang Squat Clean

Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Use mats.