Category: Standard RX

Front Squat 4-4-4 & 5 RFT: Front Squats, Rows and Double Unders

Front Squat 4-4-4

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

5 RFT: Front Squats, Rows and Double Unders

5 rounds for time of:
10 Front Squats (135#/95#)
Row 250m
30 Double Unders

Photo by @robcwilson

Team WOD: Partner Cindy

As a team of 2 complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
Alternate after each movement; one works, one rests and post total rounds.

Photo by @robcwilson
Inside the Leaderboard: Is Mat Fraser Getting Better?
Results

Overhead Squat 3-3-3-3 & 21-15-9: Kettlebell Swings and Overhead Squats

Overhead Squat 3-3-3-3

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

21-15-9: Kettlebell Swings and Overhead Squats

21-15-9 reps, for time of:
Kettlebell Swing (70#/53#)
Overhead Squat (115#/75#)

Photo by @robcwilson
Can’t wait to see what these workouts will be for the Masters/Teens qualifier:
For the Ages: The Age Group Online Qualifier
Results

Overhead Squat 3-3-3-3

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

Push Jerk 2-2-2 & 2 RFT: Deadlifts, Wall Balls and Rows

Push Jerk 2-2-2

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

2 RFT: Deadlifts, Wall Balls and Rows

2 rounds for time of:
25 Deadlifts (185#/135#)
50 Wall Balls (20#/14#)
Row 1000m

Photo by @robcwilson
The Wall Ball

Push Jerk 2-2-2

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

Squat Clean (Touch & Go) : 3RM

Record your best Squat Clean (Touch & Go) 3 Rep Max lift.
* Use mats

Squat Clean (Touch & Go) : 3RM & Alt EMOM 18 mins: Double Unders, Squat Cleans (Touch & Go) and Toes-to-bar

Squat Clean (Touch & Go) : 3RM

Record your best Squat Clean (Touch & Go) 3 Rep Max lift.

Alt EMOM 18 mins: Double Unders, Squat Cleans (Touch & Go) and Toes-to-bar

Every 1 min for 18 mins, alternating between:
30 Double Unders
3 Squat Clean (Touch & Go), pick load
10 Toes-to-bars
* Touch and Go. Pick one load to sustain across the EMOM.

Photo by @robcwilson
“Each box, each gym is a lifeboat in what is a tsunami of chronic disease.” ~ Coach Greg Glassman, Founder of CrossFit
I love this ad below. Coach has a way of saying things that resonate.
CrossFit Affiliates are Lifeboats
We get calls and emails all the time of people asking about starting CrossFit. Inevitably most of the questions revolve around the same concerns: “Do I need to be in shape to do CrossFit?” or “I’m recovering from or dealing with <insert injury/issue here> have you ever had to work with that before?” or “I heard it’s really dangerous and don’t know how to do this so how do I not get hurt?”.
Nine plus years later of doing this and I don’t have the perfect answer other than to tell them to give it a try, reassure them that we have experience with their concern, take it one scaled workout at a time, and to come meet our community and hear their stories. The hardest part sometimes really is just convincing people to jump in the lifeboat.