Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Category: Standard RX
Squat Snatch 1-1-1-1-1 & FT: Run, Push-ups and Snatches
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run, Push-ups and Snatches
For time:
Run 1000m
100 Push-ups
10 Snatches (135#/95#)
* Squat snatch
Photo by @robcwilson
Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans
Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans
As a team of 2 complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
8 Deadlifts (225#/155#)
6 Dumbbell Squat Cleans (50#/35#)
* Alternate each movement with your partner. Touch and Go DL. Share one bar and one set of DB.
Clean & Jerk (Touch & Go): 2RM & Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, and Sumo Deadlift High-pulls
Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, and Sumo Deadlift High-pulls
For time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Lateral Burpee (Over Barbell)
Photo by @robcwilson
Front Squat 2-2-2 & FT: Rows, Double Unders and Run
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Double Unders and Run
For time:
Row 1000m
100 Double Unders
Run 1 mile
* 1/3 of the CF Games/Regional “Triple 3” event
Photo by @robcwilson
Today was a scaled version of a past CrossFit Games event as well as the opening event to this year’s Regionals known as the “Triple 3“. Instead of doing the 3k row, 300 DU, 3 mile run full version we scaled this one down for the gym.
Coach Rob W. and Coach Jill both did the full Triple 3 Event and posted times that are super impressive (although there is a difference in running on the road vs. running on an Assault Runner). Their times put Rob in the Top 8 of ALL Regional men and Jill in the top 12 of ALL Regional women!
For a straight up accurate “apples to apples” comparison I looked at the Latin America Regional which did not have Assault Runners due to a transportation strike. They used rowers, jump ropes and ran outside on a 3 mile loop course. Rob would have placed 1st while Jill would have taken 2nd in Event 1!
Next year I fully expect both of them to make Regionals and qualify for the 2019 Reebok CrossFit Games…
#noexcuses #2019openstartstoday #whereisfrank
Ben Opens Up
Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups & Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats & Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats
Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups
Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)
3 Weighted Pull-ups
* Choose a load you can cycle the snatches.
Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats
Complete as many rounds as possible in 12 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats
* Choose Option 1 or Option 2
Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats
Complete as many rounds as possible in 12 mins of:
4 Strict Pull-ups
8 Dumbbell Push Press (40#/25#)
12 Air Squats
Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups & Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats
Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups
Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)s
3 Weighted Pull-ups
* Use mats. Choose a load you can cycle the snatches.
Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats
Complete as many rounds as possible in 12 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats
* Choose BMU/HSPU version or the Strict Pull-up and Push Press version.
Bench Press 10-8-6-4-2 & AMRAP 21 mins: Run, Dumbbell Thrusters, Toes-to-bars and Box Jumps
Bench Press 10-8-6-4-2
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 21 mins: Run, Dumbbell Thrusters, Toes-to-bars and Box Jumps
Complete as many rounds as possible in 21 mins of:
Run 400m
10 Dumbbell Thrusters (45#/30#)
10 Toes-to-bars
10 Box Jumps (30″/24″)
Photo by @robcwilson
Fran. The most famous of CrossFit benchmarks. We are doing this one in the next two weeks. Done right it’s fast, it’s gross and the faster you go the worse it gets.
This video below is how it came together. Michelle and I were at this exact speech by Coach Glassman way back in 2011 at CF Bellevue. I remember this day as we got to spend a couple hours with Coach and a bunch of affiliate owners just peppering him with questions, then had a cookout and shared beers as he worked the room thanking everyone for bringing CrossFit to their communities. Back then we were one of the first 1,000 affiliates. Now there are almost 14,000. Many of those affiliates are still around and many more are no longer here; but the growth of CrossFit over those years has been staggering.
Fran. The most famous of CrossFit benchmarks. We are doing this one in the next two weeks. Done right it’s fast, it’s gross and the faster you go the worse it gets.
This video below is how it came together. Michelle and I were at this exact speech by Coach Glassman way back in 2011 at CF Bellevue. I remember this day as we got to spend a couple hours with Coach and a bunch of affiliate owners just peppering him with questions, then had a cookout and shared beers as he worked the room thanking everyone for bringing CrossFit to their communities. Back then we were one of the first 1,000 affiliates. Now there are almost 14,000. Many of those affiliates are still around and many more are no longer here; but the growth of CrossFit over those years has been staggering.
Hang Squat Clean 3-3-3 & FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups
Hang Squat Clean 3-3-3
Hang Squat Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups
For time:
Row 1000m
50 Hang Squat Cleans (75#/55#)
30 Chest-to-bar Pull-ups
Photo by @robcwilson
Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper
Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper
As a team of 2 complete for time:
100 Double Unders
40 Power Snatches (115#/75#)
40 Lateral Burpee Over Barbells
100 Double Unders
30 Power Snatches
30 Lateral Burpee Over Barbells
100 Double Unders
20 Power Snatches
20 Lateral Burpee Over Barbells
* Alternate work/rest with your partner.
Photos by @robcwilson
Team workouts are each and every Saturday. Pairing (or sometimes tripling) up changes up a WOD as you push harder for a teammate, get some built in rest, and generally learn how to manage and break up reps into mini-sprints. Plus you get to make a new WOD-buddy!