Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups
Complete as many rounds as possible in 5 mins of:
4 Front Squats, 135/95 lbs
3 Deficit Handstand Push Ups
Rest 3 minutes, then start Pt. 2
Category: Pre Workout / Skill
Advanced RX: E2MOM: Back Squat & Pt. 1: AMRAP Front Squats and Handstand Push Ups & Pt. 2: 4RFT: Row and Pull-ups & Pt. 3: AMRAP Kettlebell Swings, AbMat Sit-ups and Double Unders
Advanced RX Class:
Every 2 mins for 10 mins: Back Squat
5 Back Squats, pick load
Every 2 mins for 10 mins.
Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups
Complete as many rounds as possible in 5 mins of:
4 Front Squats (135#/95#)
3 Deficit Handstand Push Ups
Rest 5 minutes
BTWB
Pt. 2: 4 RFT: Rows and Chest-to-bar Pull-Ups
4 Rounds for time of:
Row 300m
10 Chest-to-Bar Pull-Ups
Rest 5 minutes
Pt. 3: AMRAP 6 mins: Kettlebell Swings, AbMat Sit-ups and Double Unders
Complete as many rounds as possible in 6 mins of:
5 Kettlebell Swings (70#/53#)
10 AbMat Sit-ups
20 Double Unders
Every 2 mins for 10 mins: Back Squat
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 15-12-9-12-15: Power Cleans and Push Jerks
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
15-12-9-12-15: Power Cleans and Push Jerks
15-12-9-12-15 reps, for time of:
Power Clean (155#/105#)
Push Jerk (155#/105#)
BTWB
Photo by @robcwilson
The Team Series is coming. This year we will be looking to repeat Spencer’s idea last year of having any Teams interested in registering putting their fees into a “gym wide pool” that go towards a piece of equipment for the gym.
Be Part of the 2016 CrossFit Team Series
Front Squat 5-5-5
Front Squat 5-5-5 & 7 RFT: Thrusters, Toes To Bars and Run (Med Ball)
7 RFT: Thrusters, Toes To Bars and Run (Med Ball)
7 rounds for time of:
12 Thrusters (75#/55#)
9 Toes To Bars
200m Run (medicine ball) (20#/14#)
BTWB
Photo by @robcwilson
“Rio 2016: how British athletes are challenging the Olympic tradition of junk food peddling,” Vox.
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 3-3-3-3-3 & 3 RFT: Rows, Deadlifts and Box Jump Overs
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Deadlifts and Box Jump Overs
3 rounds for time of:
Row 500m
12 Deadlifts (225#/155#)
21 Box Jump Overs (24″/20″)
Lifting: Snatch Balances and Overhead Squats
Lifting: Snatch Balances and Overhead Squats
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Lifting: Snatch Balances and Overhead Squats & AMRAP 12 mins: Double Unders, Overhead Squats and Bar Muscle Ups
Lifting: Snatch Balances and Overhead Squats
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
AMRAP 12 mins: Double Unders, Overhead Squats and Bar Muscle Ups
Complete as many rounds as possible in 12 mins of:
30 Double Unders
10 Overhead Squats (135#/95#)
8 Bar Muscle Ups
BTWB
Photo by @robcwilson
Sunday picnic fun! This September we will look to have another “Field Day” with games and food on a Sunday. Stay tuned.
Want to make the CrossFit Games? It’s this easy!