Category: Standard RX

Front Squat 8-8-8 & 5 RFT: Front Squats, AbMat Sit-ups and Runs

Front Squat 8-8-8

Front Squat 8-8-8

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

BTWB

5 RFT: Front Squats, AbMat Sit-ups and Runs

5 rounds for time of:
9 Front Squats (135#/95#)
18 AbMat Sit-ups
Run 200m
Rest 1 min

 BTWB

Photo by @robcwilson

This year they are making some big changes to the Team Series! Grab a partner and buddy up!
The 2017 CrossFit Team Series
Stay up to date on schedules, workouts, and results with the all new CrossFit Games app.
Download the CrossFit Games App Now!
Results
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Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks

Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks

42-30-18 reps, for time of:
Row (Cal)
Front Squat (95#/65#)
Sumo Deadlift High-pull (95#/65#)
Box Jump Over (24″/20″)
Power Clean & Jerk (95#/65#)
* As a team of 2 split the reps and go for time. One works, one rest. One bar, rower, and box per team.

BTWB
Photo by @robcwilson
Results

Alt EMOM 10 mins: Weighted Pull-ups and Weighted Ring Dips & AMRAP 15 mins: Run, Kettlebell Swings and Pull-ups

Alt EMOM 10 mins: Weighted Pull-ups and Weighted Ring Dips

Every 1 min for 10 mins, alternating between:
3 Weighted Pull-ups, pick load
3 Weighted Ring Dips, pick load

BTWB

AMRAP 15 mins: Run, Kettlebell Swings and Pull-ups

Complete as many rounds as possible in 15 mins of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups

BTWB

Photo by @robcwilson

We will be programming Sam’s Memorial WOD at the end of August on a Saturday. Details are coming but plan on seeing the Saimo shirts for sale in a new color with some slight tweaks to the design. Any shirts sold we will donate to the Saimo Scholarship fund again. We will only keep enough to help cover the cost of the production/printing of the shirts. Our hope is a new color way will help generate a few more dollars to this fund this year!
Update Studio: Athlete Suspensions Following Drug Tests

Click below for Results:

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Deadlift 4-4-4 & Row 3k

Deadlift 4-4-4

Deadlift 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No dropping from top.

Row 3k

Row 3000m

This is an all out effort for time.

BTWB

Photo by @robcwilson

Get your entries in! Fantasy CrossFit!
Win Big With CrossFit Games Pick ’Em

Results

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Shoulder Press 3-3-3 & Chipper: Runs, Toes-to-bars, Handstand Push-ups, K2E, Ring Dips, Sit-ups, and Push-ups

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

BTWB

Chipper: Runs, Toes-to-bars, Handstand Push-ups, K2E, Ring Dips, Sit-ups, and Push-ups

For time:
Run 800m
20 Toes-to-bars
20 Handstand Push-ups
Run 400m
30 Knees To Elbows
30 Ring Dips
Run 200m
40 AbMat Sit-ups
40 Push-ups

BTWB  

Photo by @robcwilson

The Ring Dip

The J-Hook Rope Climb

Results

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Back Squat 2-2-2 & AMRAP 12 mins: Dumbbell Front Squats, One Arm Dumbbell Snatch and Burpees

Back Squat 2-2-2

Back Squat 2-2-2

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

BTWB

AMRAP 12 mins: Dumbbell Front Squats, One Arm Dumbbell Snatch and Burpees

Complete as many rounds as possible in 12 mins of:
12 Dumbbell Front Squats, pick load
12 One Arm Dumbbell Snatch (Alternating), pick load
12 Burpees

BTWB  

Adam and his pain face.

Photo by @robcwilson

The btwb app comes out soon! Watch a quick video overview of the awesome calendar feature. [Watch Video] 

The Obstacle Course Returns in 2017

Results

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Squat Snatch 1-1-1-1-1 & AMRAP 5 mins: Overhead Squats and Box Jumps

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.

BTWB

AMRAP 5 mins: Overhead Squats and Box Jumps

Complete as many rounds as possible in 5 mins of:
10 Overhead Squats (95#/65#)
10 Box Jumps (24″/20″)

BTWB  

Photo by @robcwilson

Dave Castro Talks About Move to Madison During Athletic Business Interview

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White

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

“White”

5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plate (45#/25#)
Run, 400 m

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.
U.S. Army 1st LT Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in North Carolina, died on Oct. 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents, brother and sister.

BTWB  

Photo by @robcwilson

CrossFit Games 2017:

Event 1 is Run, Swim, Run

Event 2 looks to be Bike

What the actual distances are only Dave Castro knows…

Dave Castro Hints at Event 2

Could Jonne Koski Win the First Two Announced Events?

Results

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