Pre Workout / Skill – Page 294

Front Squat 1-1-1-1-1 & 5RFT: Double Unders, Bar MU, Front Squats

Front Squat 1-1-1-1-1

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

5RFT: Double Unders, Bar MU, Front Squats

5 rounds for time of:
35 Double Unders
6 Bar Muscle-ups
9 Front Squats (135#/95#)

*Sub 9 C2B pull-ups each round for BMU

BTWB
Photo by @robcwilson
Nutrition:
Here’s a link to order Ice Age Meals directly that will be a sampler of 12 meals for $109.99
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets

There would be 3 of each meal and the sampler would be $109.99. They are delivered frozen and can be kept in the freezer until ready to use.
Order cutoff is April 18th with delivery on the 20th to the gym. This should save shipping if there are around 3 or 4 people ordering.

The Kipping Pull-Up www.boxmag.com
Results
Results cont

Push Press + Split Jerk & 3RFT: Row, Run, Push Press

Push Press + Split Jerk 5 x 1+1

Push Press 1-1-1-1-1, + Split Jerk 1-1-1-1-1, using heaviest weight per set

*Perform 1 PP + 1 Split Jerk as a complex each set. Scale to 1 PP + 1 PJ.

BTWB

3 rounds for time of:

Row 500m
Run 400m
21 Push Press (95#/65#)
Rest 2 mins

BTWB

Photo by @robcwilson

“Not a Cream Puff Workout”
with Chris Hinshaw and Rich Froning

Results

Results cont

Advanced RX: EMOM 10 Minutes Cindy plus Clean and Jerk & Power Cleans, Runs, Pull-ups

Advanced RX Class:

Every 2 mins for 10 mins do:

1 Round Of Cindy
2 Squat Clean & Jerks, pick load

BTWB

10 rounds for time of:

Power Clean, pick load
Run 100m
5 Chest-to-bar Pull-ups

BTWB
Photo by @robcwilson
Want to attend the Saturday Advanced RX Class? You must pass the Advanced Skills Test first. See me about setting up a time to take it. You should feel very confident about passing it prior to testing. Practice any movements or skills in question to reduce the chances of a “no-go”.
Thinking of going to Portland to watch the West Regional? Ticket information is at the below link.
2016 Regional Tickets Released
Results

Bench Press 4-4-4-4-4 & FT: Front Squats and Box Jump Overs

Bench Press 4-4-4-4-4

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

BTWB

20-16-12-8-4 reps, for time of:

Front Squat (95#/65#)
Box Jump Over (24″/20″)

BTWB
Photo by @robcwilson

Thinking about starting? Our OnRamp for April is half full up so contact us for registering for a spot.

Our April OnRamp Schedule is:

Tuesday 4/12 at 7:00 pm
Thursday 4/14 at 7:00 pm
Saturday 4/16 at 8:30 am
Tuesday 4/19 at 7:00 pm
Thursday 4/21 at 7:00 pm
Saturday 4/23 at 8:30 am

* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
The Kipping Handstand Push-up
Results
Results cont

Deadlift 3-3-3-3-3 & CrossFit Games Regional 11.1

Deadlift 3-3-3-3-3

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

BTWB

CrossFit Games Regional 11.1

For time:
Run 1000m
30 Handstand Push Ups
Row 1000m

BTWB

Photo by @robcwilson

Today’s WOD was the first Regional workout of the 2011 CrossFit Games Regionals in which athletes ran 1k, performed 30 HSPU with hands on plates and an AbMat between them (kipping was allowed), and then completed a 1k row within the 15 minute time cap for a fast and fun workout.

Inside the Leaderboard: To Scale, or Not To Scale

Results

Results cont

Snatch 1-1-1-1-1 & AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats

Snatch 1-1-1-1-1

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

BTWB

AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats

Complete as many rounds as possible in 20 mins of:
Run 400m
25 AbMat Sit-ups
10 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson

Wells and Heppner, Midwest Madness: Road to the Games Ep. 3

Results

Results cont

Weighted Pull-up 2-2-2-2-2 & Ryan

Weighted Pull-up 2-2-2-2-2

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

BTWB

“Ryan“

5 rounds for time of:
7 Muscle Ups
21 Burpees

BTWB

Photo by @robcwilson

“Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.” ~ crossfit.com

Wells and Heppner, Midwest Madness: Road to the Games Ep. 3

Results

Results cont

Back Squat 5-5-5-5-5 & FT: Thrusters, Ball Slams and Kettlebell Swings

Back Squat 5-5-5-5-5

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

BTWB

FT: Thrusters, Ball Slams and Kettlebell Swings

For time:
50 Thrusters (115#/75#)
50 Ball Slams (30#/20#)
50 Kettlebell Swing (70#/53#)

BTWB

Photo by @robcwilson

Thinking of going to watch the CrossFit Games? Here’s the scoop on tickets and changes they are making this year.

2016 Reebok CrossFit Games Tickets

Results

Results cont

Advanced RX: Front Squat 3-3-3 & AMReps 20 mins: Clean & Jerk Ladder

Advanced RX Class:

Front Squat 3-3-3

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

BTWB

AMReps 20 Minutes: Clean & Jerk Ladder

As many reps as possible in 20 mins of:
15 Clean & Jerks (135#/85#)
Rest 1 min
15 Clean & Jerks (155#/95#)
Rest 1 min
15 Clean & Jerks (185#/115#)
Rest 1 min
15 Clean & Jerks (225#/145#)
Rest 1 min
15 Clean & Jerks (245#/155#)
Rest 1 min
15 Clean & Jerks (265#/165#)

BTWB

Photo by @robcwilson

Thinking about starting? Our OnRamp for April is starting to fill up so contact us for registering for a spot.

Our April OnRamp Schedule is:

Tuesday 4/12 at 7:00 pm
Thursday 4/14 at 7:00 pm
Saturday 4/16 at 8:30 am
Tuesday 4/19 at 7:00 pm
Thursday 4/21 at 7:00 pm
Saturday 4/23 at 8:30 am

* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
30 Muscle-ups for Time Noah Olsen 1:47

Results

Deadlift 5-5-5 & FT: Hang Power Cleans, Ring Dips and Rope Climbs

Deadlift 5-5-5

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

BTWB

FT: Hang Power Cleans, Ring Dips and Rope Climbs

For time:
30 Hang Power Cleans (115#/75#)
15 Ring Dips
3 Rope Climbs, 15 ft
— then —
2 rounds of:
20 Hang Power Cleans
10 Ring Dips
2 Rope Climbs, 15 ft
— then —
3 rounds of:
10 Hang Power Cleans
5 Ring Dips
1 Rope Climb, 15 ft

BTWB

Photo by @robcwilson

Inside the Leaderboard: Making Regionals

Results

Results cont