Category: Pre Workout / Skill

Front Squat 3-3-3-3-3 & 7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups

Front Squat 3-3-3-3-3

Front Squat 3-3-3

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

BTWB

7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups

7 rounds for time of:
7 Dumbbell Deadlifts, pick load
7 Dumbbell Hang Power Cleans, pick load
7 Dumbbell Front Squats, pick load
7 Pull-ups

BTWB 

Photo by @robcwilson

Dumbbell DT with a pull-up twist. We will be utilizing the dumbbells more often in training with a range of movements as they expose muscle imbalances and help develop coordination and grip strength.

Results

Results cont

Results cont 2

Push Press 5-5-5-5 & 3 RFT: Toes-to-bars, Overhead Walking Lunge With Plates, and Ring Dips

Push Press 5-5-5-5

Push Press 5-5-5-5

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

BTWB

3 RFT: Toes-to-bars, Overhead Walking Lunge With Plates, and Ring Dips

3 rounds for time of:
20 Toes-to-bars
Overhead Walking Lunge With Plate (45#/25#) 50 ft.
15 Ring Dips
Overhead Walking Lunge With Plate (45#/25#) 50 ft.

BTWB 

Photo by @robcwilson

Welcome to Pete, Alex, Joselyn, Gregg, Jaime, Kathy, Jenny and Nicole who completed OnRamp and will be joining classes starting this week! (technically it’s welcome back for Kathy but repeating OnRamp is a great way to refresh and ease back in)

Overweight Cyclist Pays $5,000 to Make His Bicycle 10 Oz. Lighter

Results

Results cont

Advanced RX: Lifting: Back Squat (Pause) and Bench Press & Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells & Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

Advanced RX Class:

Lifting: Back Squat (Pause) and Bench Press

Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set

BTWB

Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells

For time:
30 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
20 Back Squats (185#/115#)
15 Lateral Burpee Over Barbells
10 Back Squats (205#/135#)
15 Lateral Burpee Over Barbells
* Clean from ground. Load as you go.

BTWB

Rest 5 minutes

Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

21-15-9 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up

BTWB  

Photo by @robcwilson

Alexis Johnson and Emily Bridgers Share CrossFit Transformations

Results

Hang Squat Clean 1-1-1-1-1 & FT: Double Unders, Kettlebell Swings and Box Jump Overs

Hang Squat Clean 1-1-1-1-1

Hang Squat Clean 1-1-1-1-1

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

BTWB

FT: Double Unders, Kettlebell Swings and Box Jump Overs

For time:
120 Double Unders
50 Kettlebell Swings (70#/53#)
30 Box Jump Overs (30″/24″)

BTWB 

Photo by @robcwilson

Results

Results cont

Shoulder Press 3-3-3 & FGB Style – Sumo Deadlift High-pulls, Push Press and Row Calories

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

BTWB

“FGB Style” – Sumo Deadlift High-pulls, Push Press and Row Calories

5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
Rest 1 min

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.
Post total reps per round. For BTWB, will need to post individual reps per exercise.

BTWB  

Photo by @robcwilson

REGIONALS WEEK 3 IS IN THE BOOKS

Results

Results cont

Front Squat 5-5-5 & Chipper: Runs, Wall Balls, Muscle-ups

Front Squat 5-5-5

Front Squat 5-5-5

Rest as needed between sets.

BTWB

Chipper: Runs, Wall Balls, Muscle-ups

For time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m

BTWB 

Photo by @robcwilson

Congrats to Sophia for hitting her 100th WOD today!

David was so excited to hear the news!

Regionals Week 3 in Photos, Joy and Spain

OGAR: Official Trailer

Results

Results cont

Weighted Pull-up 2-2-2-2-2 & AMRAP 13 mins: Burpee Pull-ups, Touch And Go Deadlifts, Box Jumps and Ball Slams

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.

BTWB

AMRAP 13 mins: Burpee Pull-ups, Touch And Go Deadlifts, Box Jumps and Ball Slams

Complete as many rounds as possible in 13 mins of:
3 Burpee Pull-ups
5 Touch And Go Deadlifts (225#/155#)
7 Box Jumps (24’/20″)
9 Ball Slams (30#/20#)
* Scale BPU to burpee + jumping pull-up

BTWB  

Photos by @robcwilson

Welcome to our latest OnRamp group!  We have a full OnRamp this month with 8 people.  Please be sure to introduce yourself to all of them and make them feel welcome.
The Tweens and Teens class did some pull-up practice tonight too!
The 2017 Regionals have ended and now we look ahead to the Games, which will take place Aug. 3-6, in Madison, Wisconsin.

Your 2017 CrossFit Games Rookies

A Series of Unfortunate Events

Results

Results cont