Community. Coaching. Caring. Since 2009.
Overhead Squat 2-2-2-2Overhead Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
5 rounds of:
12 Overhead Squats (95#/65#)
10 Toes-to-bars
— then —
Row 1000m
Photo by @robcwilson
Overhead Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 3-3-3-3Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m
Photo by @robcwilson
Wodapalooza Gathers the Best CrossFitters for Annual Miami Festival
This Sanctional is a big one. In addition to Games invites for top team, man and woman, there is a total prize purse of $400,000 for the top-ten finishers for elite individuals and team divisions. Expect the usual big names battling it out with some new formats or movements thrown in.
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up 2-2-2-2-2Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Pull-up
Push-up
AbMat Sit-up
Air Squat
Burpee
* Rest 1 min between rounds
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.
Photo by @robcwilson
Bodyweight intervals this week. We haven’t done this version in years!
Notice the new website? We migrated to a new theme and layout this weekend thanks to Joe W.
A cleaner, simpler look with easier to find items. Drop downs and contact forms are updated, along with clearer content around schedules, dues, and getting started. Hope you like it. If you have feedback let us know.
Hang Squat Snatch 2-2-2-2Hang Squat Snatch 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Run 200m
20 Alternating Dumbbell Snatches, pick load
10 Alternating Reverse Goblet Lunges, pick load
* Choose one DB for both snatches and goblet reverse lunges
Deadlift 4RMRecord your best Deadlift 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Wall Balls (20#/14#)
10 Deadlifts (185#/135#)
Hang Squat Clean 1-1-1-1Hang Squat Clean 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 7 mins of:
7 Lateral Burpee Over Barbells
7 Hang Squat Cleans (115#/75#)
Photo by @robcwilson
Olympian and former 6 time gold medalist Amy Van Dyken finds adaptive CrossFit fills the void that swimming once held.
Six-Time Gold Medalist Finds New Home in Adaptive CrossFit Community
