Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Community. Coaching. Caring.
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @robcwilson
We’re back from vacation! Now we need a vacation to recover. All previous posts are caught up with updated results.
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack; Use mats for drops
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Deadlift (225#/155#)
Pull-up
Run 400m
* Touch and go
Photo by @robcwilson
What Events Could Castro Program for the 2018 CrossFit Games?
Results
Results cont
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 500m
25 Power Snatches (75#/55#)
Row 400m
20 Power Snatches
Row 300m
15 Power Snatches
Row 200m
10 Power Snatches
Row 100m
5 Power Snatches
Photo by @robcwilson
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Front Squats (135#/95#)
1 Rope Climb (15 ft.)
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb
7 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb
5 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb
1 Front Squat
1 Rope Climb
Photo by @robcwilson
Masters 60+ Athlete Saves Drowning Competitor
Results
Results cont
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.