Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
New 10/7/5/3/1 cycle begins!
Category: Standard RX
Bench Press 10-10-10 & Chipper: Runs, Kettlebell Swings, and Pull Ladder
Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Kettlebell Swings, and Pull Ladder
For time:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Chest-to-bar Pull-ups
Run 400m
21 Kettlebell Swings
12 Muscle-ups
Photo by @robcwilson
New 10/7/5/3/1 strength cycle begins! We will focus on Bench this month and also continue our Front Squat with 8/6/4/2/1. Other lifts will also be programmed as usual.
With travel to the Games and the events beginning Thursday I will not be updating the website starting Wednesday through next Monday. I’ll get caught up with Results postings next week when I return.
Cool Drone Footage Above Sprint O-Course and North Park Venue
2017 Games Events
How To Watch The 2017 Games
Results
Results cont
Front Squat 6-6-6
Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 6-6-6 & FT: Wall Balls, Lateral Burpee Over Barbells and Front Squats
Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls, Lateral Burpee Over Barbells and Front Squats
For time:
27 Wall Balls (24″/20″)
21 Lateral Burpee Over Barbells
15 Front Squats (95#/65#)
27 Wall Balls
21 Lateral Burpee Over Barbells
15 Front Squats
27 Wall Balls
21 Lateral Burpee Over Barbells
15 Front Squats
Photo by @robcwilson
Today was all about the squats. Tomorrow will be upper body to give the legs a rest.
Games are less than 3 days away and announcements are coming out daily. New this year is the Cyclocross event:
CrossFit Games Cyclocross Course
Minimum Work Requirement on Sprint O-Course to Make CrossFit Games Podium
Results
Results cont
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24"/20")
* Alternate work/rest and split reps with your partner for each exercise.
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs & AMReps 3 mins: Hollow Rocks
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)
* Alternate work/rest and split reps with your partner for each exercise.
AMReps 3 mins: Hollow Rocks
As many reps as possible in 3 mins of:
Hollow Rock
BTWB
Photo by @robcwilson
Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results
Thruster 5-4-3-2-1 & FT: Thrusters, Row, and Double Unders
Thruster 5-4-3-2-1
Thruster 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Thrusters, Row, and Double Unders
For time:
15 Thrusters (95#/65#)
30 Row Calories
90 Double Unders
30 Row Calories
15 Thrusters
BTWB
Photo by @robcwilson
Happy 250th WOD to Kat! If you can’t figure out who it is in the pic the 250 WOD T-shirt might help give it away. If you are approaching your 100th, 250th, or 500th WOD or have earned one and don’t have a T we need to know so we can check stock or order it. WOD Club shirts are $15.
Worth a watch. The Games begin this week!
Road to the Games 17.07: Davidsdottir/Toomey/Sigmundsdottir/Briggs
now in the CrossFit Journal
Results
Results cont
Bench Press 1-1-1-1-1 & 7 RFT: Sumo Deadlift High Pulls and Ring Dips
Bench Press 1-1-1-1-1
Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Sumo Deadlift High Pulls and Ring Dips
7 rounds for time of:
10 Sumo Deadlift High Pulls (95#/65#)
10 Ring Dips
Photo by @robcwilson
Today was a baseline day for Bench Press. Next week we will move to a new strength cycle for Bench with 10/7/5/3/1 rep scheme while continuing with our ongoing 8/6/4/2 rep scheme for Front Squats.
Another Games WOD has been announced; Muscle-ups and ascending cleans.
Power Clean (Touch & Go) 3-3-3 & AMRAP 15 mins: Runs, Burpees, and Bar Muscle Ups
Power Clean (Touch & Go) 3-3-3
Power Clean (Touch & Go) 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Runs, Burpees, and Bar Muscle Ups
Complete as many rounds as possible in 15 mins of:
Run 200m
10 Burpees
5 Bar Muscle Ups
Photo by @robcwilson
Shoulder Press 1-1-1 & 10 RFT: Deadlifts and Handstand Push Ups
Shoulder Press 1-1-1
Shoulder Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Deadlifts and Handstand Push Ups
10 rounds for time of:
5 Deadlifts (225#/155#)
5 Handstand Push Ups
* DL touch and go.
Photo by @robcwilson
This is really cool to watch. Two champs, two locations, same WOD, almost identical times. The difference in times was only because of the 60 cal row in the middle of the workout.
Fraser Vs. Davidsdottir
now in the CrossFit Journal
Results
Results cont