Community. Coaching. Caring. Since 2009.
Team WOD: 6 min to find 1RM Max Power SnatchRecord your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.
Gymnastic Movement
This is not a timed workout.
* Work on gymnastics skills or progressions (pull-ups, handstands, Dips, muscle-ups, handstand push-ups, etc.)
Gymnastic Skill PracticeGymnastic Movement
This is not a timed workout.
* Work on gymnastics skills or progressions (pull-ups, handstands, Dips, muscle-ups, handstand push-ups, etc.)
AMRAP 12 mins: Kettlebell Swings, AbMat Sit-ups and Air SquatsComplete as many rounds as possible in 12 mins of:
15 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
45 Air Squats
Photo by @robcwilson
Deadlift 3-3-3, using heaviest weight per set
Hollow Rock 3×20 at 1x bodyweight
* DL are touch and go. No drops. Alternate with 3 sets of 20 hollow rocks between DL.
Lifting: Deadlifts and Hollow RocksDeadlift 3-3-3, using heaviest weight per set
Hollow Rock 3×20 at 1x bodyweight
* DL are touch and go. Alternate with 3 sets of 20 hollow rocks between DL.
Every 1 min for 18 mins, alternating between:
Run 100m
10 Burpees
5 Touch And Go Deadlifts (Pick load)
Photo by @robcwilson
The 2019 CrossFit Games season kicks off starting Dec. 12th with the Dubai CrossFit Championship.
How to Watch the Dubai CrossFit Championship
Travel Conflicts Force Tia Toomey to Withdraw from Australia Sanctioned Event
Results
Results cont
Clean & Jerk 1-1-1Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
20 Double Unders
15 Pull-ups
10 Hand Release Push-ups
5 Clean & Jerks (115#/75#)
Photo by @robcwilson
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Dumbbell Snatches, Box Jump Overs, Toes to bar, HSPU and Bar Muscle-upsFor time:
60 Row Calories
50 Dumbbell Snatches (53#/35#)
40 Box Jump Overs (24″/20″)
30 Toes-to-bars
20 Handstand Push-ups
10 Bar Muscle-ups
Photo by @robcwilson
Front Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6-3: Front Squats and Wall Balls18-15-12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Wall Ball (20#/14#)
Photo by @robcwilson
Brazil CrossFit Championship Joins Growing Coalition of Sanctioned Events
Results
Results cont
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box JumpsAs a team of 2 for time:
Team Relay 200m
100 Kettlebell Swings (53#/35#)
Team Relay 200m
100 Deadlifts (185#/135#)
Team Relay 200m
100 Burpee Box Jumps (24″/20″)
Team Relay 200m
* Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.
Photo by @robcwilson