Back Squat : 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Standard RX
Bench Press 4-4-4-4 & 4 RFT: Bar Muscle-ups, Burpees and Double Unders
Bench Press 4-4-4-4
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Bar Muscle-ups, Burpees and Double Unders
4 rounds for time of:
7 Bar Muscle-ups
21 Burpees
42 Double Unders
* Scale BMU to Strict Pull-ups
Bench Press 4-4-4-4
Bench Press 4-4-4-4
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Deadlifts and Hollow Rocks & Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts
Lifting: Deadlifts and Hollow Rocks
Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
Stadium Chipper (Teams) 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts
For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)
Photo by @robcwilson
Today’s WOD was a chipper relay for teams called the Affiliate Cup Stadium Workout from the 2009 CrossFit Games in Aromas, CA. The video at the above link shows the infancy of team competitions at the Games back then.
Today’s WOD was a chipper relay for teams called the Affiliate Cup Stadium Workout from the 2009 CrossFit Games in Aromas, CA. The video at the above link shows the infancy of team competitions at the Games back then.
Lifting: Deadlifts and Hollow Rocks
Lifting: Deadlifts and Hollow Rocks
Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Use mats. Touch and go. No drops from top.
Front Squat 2-2-2 & Never Forget 9/11 WOD
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Never Forget
“9/11 WOD”
9 rounds for time of:
11 Thrusters (75#/55#)
11 Sumo Deadlift High-pulls (75#/55#)
Photo by @robcwilson
This year we changed the 9/11 WOD up to replace burpees with SDHP.
Front Squat 2-2-2
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Squat Snatch: 2RM & AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats
AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats
Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Hand Release Push-Ups
15 Overhead Squats (Pick load)
Photo by @robcwilson
Team WOD: Chipper: Handstand Push-ups, Team Row, Sit-ups, Team Run, Push Presses and Air Squats
Team WOD: Chipper: Handstand Push-ups, Team Row, Sit-ups, Team Run, Push Presses and Air Squats
For time:
50 Handstand Push-ups
100 Team Row Calories
150 AbMat Sit-ups
Team Run 800m
150 Push Press (75#/55#)
300 Air Squats
* One works / one rests; split reps. Run as a team.
Photo by @robcwilson
Shoulder Press 2-2-2 & Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders
Every 1 min for 21 mins, alternating between:
10 Burpees
12 Kettlebell Swings (70#/53#)
30 Double Unders
Photo by @robcwilson
Work – Rest day today to get some volume in at a lower intensity. I love EMOM’s as they are a great way to vary your training from time to time and target strength, capacity, skill, and more.
Work – Rest day today to get some volume in at a lower intensity. I love EMOM’s as they are a great way to vary your training from time to time and target strength, capacity, skill, and more.