“Hotshots 19“
As a team of 2 complete 6 rounds for time of:
30 Squats
19 Power cleans (135#/95#)
7 Strict Pull-ups
400m Run
Results
* Alternate work and rest for all reps, except run 400m each round together as a team.
Hotshots 19 is a Hero WOD in honor of 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
Category: Standard RX
Back Squat : 7 Rep Max & Never Forget
9/11: Never Forget SRCF Tribute WOD
9 rounds for time of:
11 Thrusters (75#/55#)
11 Burpees
Photo by @robcwilson
Remember 9/11 and hug those you hold dear, thankful that we are able to share with each other that which truly makes our nation great; freedom.
Results
Results cont
Team WOD: Hotshots 19
Team WOD: Hotshots 19
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m
As a team of 2 complete for time. Alternate work and rest for all reps, except run 400m each round together as a team. Hotshots 19 is a Hero WOD in honor of 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
Power Snatch 1-1-1 & 21-18-15-12-9: Row (Cal), Power Snatches and Up And Over Box Jumps
Power Snatch 1-1-1
Power Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9: Row (Cal), Power Snatches and Up And Over Box Jumps
21-18-15-12-9 reps, for time of:
Row (Cal)
Power Snatch (75#/55#)
Up And Over Box Jump (24″/20″)
Photo by @robcwilson
Clean Pull 3-3-3-3 & Alt EMOM 18 mins: Wall Balls, Runs and Deadlifts
Clean Pull 3-3-3-3
Clean Pull 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Wall Balls, Runs and Deadlifts
Every 1 min for 18 mins, alternating between:
15 Wall Balls (20#/14#)
Run 100m
10 Deadlifts (185#/135#)
Photo by @robcwilson
Ben Bergeron’s Top 10 Moments of the 2017 CrossFit Games
Results
Results cont
Thruster 10-10-10 & 5 RFT: Handstand Push-ups, Ring Dips, Toes-to-bars and Air Squats
Thruster 10-10-10
Thruster 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack.
5 RFT: Handstand Push-ups, Ring Dips, Toes-to-bars and Air Squats
5 rounds for time of:
6 Handstand Push-ups
9 Ring Dips
12 Toes-to-bars
15 Air Squats
Photos of the Chalk Monsters by @robcwilson
Photo evidence of how chalk gets on the mats. #caughtchalkhanded #billfrankforcleaning #aholes
Back Squat : 10 Rep Max & #HelenForHouston
#HelenForHouston
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
This is a benefit WOD for Houston area CrossFit affiliates that were impacted by the flooding from Hurricane Harvey. Every dollar helps those affiliates rebuild. Donate at the link above!
Team WOD: Clean & Jerk : 1 Rep Max & Team Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars
Team WOD:
Clean & Jerk : 1 Rep Max
Record your best Clean & Jerk 1 Rep Max lift.
* 8 min as a team to find a 1RM. Start with empty barbell.
Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars
As a team of 2, complete for time:
200 ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
200 Double Unders
100 Toes-to-bars
200 Double Unders
200 ft. Single Arm Dumbbell Overhead Walking Lunge
*One works, one rests. Share one DB.
Photo by @robcwilson
Results
Results
Dumbbell Bicep Curl 8-8-8-8 & FT: Rows and Wall Balls
Dumbbell Bicep Curl 8-8-8-8
Dumbbell Bicep Curl 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Yes! We’re doing curls! AND we don’t need mats! Sets of 8 each per arm.
FT: Rows and Wall Balls
For time:
Row 2k
50 Wall Balls (20#/14#)
Row 1 k
35 Wall Balls
Row 500m
20 Wall Balls
Photo by @robcwilson; Gun show by Joe W.
Started as a joke and now we’re here! Yes we programmed curls for the first time ever. And they were fun.
Dumbbell Bicep Curl 8-8-8-8
Dumbbell Bicep Curl 8-8-8-8
Dumbbell Bicep Curl 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Yes! We’re doing curls! AND we don’t need mats! Sets of 8 each per arm.