Category: Standard RX

Back Squat 4-4-4 & FGB Style: Air Squats, Push-ups, Row and AbMat Sit-ups

Back Squat 4-4-4

Back Squat 4-4-4

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

BTWB

FGB Style: Air Squats, Push-ups, Row and AbMat Sit-ups

3 rounds, 1 min per station, of:
Air Squat
Push-up (hand release)
Row (calories)
AbMat Sit-up
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.
* Total reps each round

BTWB
Photo by @robcwilson
More sanctioned CrossFit Games qualifying events announced as well as clarification on what happens if an athlete wins multiple sanctioned events:
Wodapalooza Gains Sanctioned Status
CrossFit Sanctions Global Fitness Festival Wodapalooza

Results

Results cont

Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push Jerks

Team WOD: Chipper: Row Calories, Deadlifts, Hang Power Cleans and Push Jerks

As a team of 2  complete for time:
40 Row Calories
60 Deadlifts (135#/95#)
45 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
40 Row Calories
30 Push Jerks
45 Hang Power Cleans
60 Deadlifts
40 Row Calories
* One works/one rests at a time. One rower and one bar per team.

BTWB

Front Racked Alternating Reverse Lunge 10-10-10 & AMRAP 20 mins: Rows, Medicine Ball Cleans and Kettlebell Swings

Front Racked Alternating Reverse Lunge 10-10-10

Front Racked Alternating Reverse Lunge 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 10 total (5 each leg). Clean from floor.

BTWB

AMRAP 20 mins: Rows, Medicine Ball Cleans and Kettlebell Swings

Complete as many rounds as possible in 20 mins of:
Row 200 m
10 Medicine Ball Cleans (20#/14#)
10 Kettlebell Swings (53#/35#)

BTWB

Photo by @robcwilson

Results

Results cont

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1 & 12-9-6-3: Overhead Squats, Handstand Push-ups and Muscle-ups

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* High hang (from hips), then hang (above knee)

BTWB

12-9-6-3: Overhead Squats, Handstand Push-ups and Muscle-ups

12-9-6-3 reps, for time of:
Overhead Squat (155#/105#)
Handstand Push-up
Muscle-up

BTWB
Photo by @robcwilson
Heavy and technical.  Every once in awhile we will program these in. Show up and work on your weaknesses.
Welcome to the Muscle-Up Club

Results

Back Squat : 6-6-6 & 3 RFT: Run, Back Squats and Rope Climbs

Back Squat : 6-6-6

Back Squat 6-6-6

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

BTWB

3 RFT: Run, Back Squats and Rope Climbs

3 rounds for time of:
Run 400m
20 Back Squats (95#/65#)
3 Rope Climbs (15 ft)

BTWB

Photo by @robcwilson
Congrats to Jeremy R. on WOD number 500!

Results to be posted

Results cont

Bench Press 3-3-3-3 & 5 RFT: Run, Burpees and Sumo Deadlift High-pulls

Bench Press 3-3-3-3

Bench Press 3-3-3-3

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

BTWB

5 RFT: Run, Burpees and Sumo Deadlift High-pulls

5 rounds for time of:
Run 200m
20 Burpees
12 Sumo Deadlift High-pulls (75#/55#)

BTWB
Photo by @robcwilson

Results

Results cont

Thruster 2-2-2-2-2 & 3 RFT: Wall Balls and Toes-to-bars

Thruster 2-2-2-2-2

Thruster 2-2-2-2-2

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

BTWB

3 RFT: Wall Balls and Toes-to-bars

3 rounds for time of:
30 Wall Balls (20#/14#)
20 Toes-to-bars

BTWB
Photo by @robcwilson
CrossFit Announces Four More Sanctioned Events on Four Continents

CrossFit French Throwdown, CrossFit Fittest in Cape Town, Brazil CrossFit Championship, and Mid-Atlantic CrossFit Challenge all gain sanctioned event status.

Results

Results cont

Deficit Deadlift: 5-5-5 & 5 RFT: Deadlifts, Sit-ups and Lateral Burpees

Deficit Deadlift: 5-5-5

Deficit Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.

BTWB

5 RFT: Deadlifts, Sit-ups and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)

BTWB