Category: Standard RX

Shoulder Press 5-5-5 & 5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

BTWB

5 RFT: Handstand Push-ups, Hang Power Cleans and Lateral Burpee Over Barbells

5 rounds for time of:
10 Handstand Push-ups
10 Hang Power Cleans (155#/105#)
10 Lateral Burpee Over Barbells

BTWB 

Photo by @robcwilson

Stacie Tovar To Retire After 2017 CrossFit Games

Say it ain’t so!

Chris Spealler Might Withdraw from the CrossFit Games

Nutrition:

Trump’s Pick To Head CDC Partnered With Coke, Boosting Agency’s Longstanding Ties To Soda Giant, Forbes.

Results

Results cont

Back Squat 4-4-4 & FT: Runs, 2 For 1 Wall Balls, and Pull-ups

Back Squat 4-4-4

Back Squat 4-4-4

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

BTWB

FT: Runs, 2 For 1 Wall Balls, and Pull-ups

For time:
Run 200m
20 Wall Ball (2 For 1), (20#/14#)
20 Pull-ups
Run 200m
15 Wall Ball (2 For 1)
15 Pull-ups
Run 200m
10 Wall Ball (2 For 1)
10 Pull-ups
Run 200m
5 Wall Ball (2 For 1)
5 Pull-ups

* Scale to normal wall balls or use a heavier ball to the same 10’/9′ height.

BTWB 

Photo by @robcwilson

Results

Results cont

Lifting: Bench Press and Deadlifts & FT: Air Squats, Deadlifts and Ring Dips

Lifting: Bench Press and Deadlifts

Bench Press 5-5-5, using heaviest weight per set
Deadlift 5-5-5, using heaviest weight per set
* Alternate each Bench Press and DL set

BTWB

FT: Air Squats, Deadlifts and Ring Dips

For time:
63 Air Squats
21 Deadlifts (225#/155#)
21 Ring Dips
45 Air Squats
15 Deadlifts
15 Ring Dips
27 Air Squats
9 Deadlifts
9 Ring Dips

BTWB  

Photo by @robcwilson

I don’t see many people doing this with their cooler:

Heading to the Beach? Don’t Leave Your Fitness Behind

Results

Results cont

Lifting: Complex 1 Squat Clean + 1 Hang Squat Clean & FT: Runs, Chest-to-bar Pull-ups, and Dumbbell Hang Cleans

Lifting: Complex 1 Squat Clean + 1 Hang Squat Clean

Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Use mats.

BTWB

FT: Runs, Chest-to-bar Pull-ups, and Dumbbell Hang Cleans

For time:
Run 200m
18 Chest-to-bar Pull-ups
18 Dumbbell Hang Squat Cleans, pick load
Run 200m
15 Chest-to-bar Pull-ups
15 Dumbbell Hang Squat Cleans
Run 200m
12 Chest-to-bar Pull-ups
12 Dumbbell Hang Squat Cleans
Run 200m
9 Chest-to-bar Pull-ups
9 Dumbbell Hang Squat Cleans
Run 200m
6 Chest-to-bar Pull-ups
6 Dumbbell Hang Squat Cleans

BTWB  

Photo by @robcwilson

Break out the dumbbells and get that pump on!

2017 CrossFit Games Demo Team Revealed

Results

Results cont

Back Squat 6-6-6 & 4 RFT: Row Calories, Back Squats and Toes-to-bars

Back Squat 6-6-6

Back Squat 6-6-6

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

BTWB

4 RFT: Row Calories, Back Squats and Toes-to-bars

4 rounds for time of:
15 Row Calories
15 Back Squats (135#/95#)
15 Toes-to-bars

BTWB  

Photo by @robcwilson

Happy birthday to Debbie!

Update Studio: CATCHING UP WITH TRAVIS MAYER

Results

Results cont

Shoulder Press 7-7-7 & AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps

Shoulder Press 7-7-7

Shoulder Press 7-7-7

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

BTWB

AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps

Complete as many rounds as possible in 15 mins of:
4 Handstand Push-ups
8 Sumo Deadlift High-pulls (95#/65#)
12 Box Jumps (24″/20″)

BTWB 

Photo by @robcwilson

Today we continue our weekly progression of 10/7/5/3/1 rep schemes for the Shoulder Press.

Rich Froning Knows How to Celebrate Independence Day

He even kept the flag dry and never let it fall!

Dave Castro Drops First Hint of 2017 CrossFit Games: Run-Swim-Run

Results

Results cont

Team America

Team America

*In teams of two complete for time:

100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-Bar
10 Snatches (any style) 155/105#
30 Toes-to-Bar
50 Burpees
100 Partner Wall Balls (20#/14#)
Advanced Version:

*In teams of two complete:

100 KBS (53#/35#)
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 185/120#
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20#/14#)
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

BTWB  

Photo by @robcwilson

Our traditional 4th of July Team WOD today for both classes using the old Outlaw Way Team America Workout.  We’ve done this each year since 2012!

A Day in the Life of Rich Froning

Results

Front Squat 3-3-3-3 & 10 RFT: Thrusters, Push-ups, Run, and Rest

Front Squat 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

10 RFT: Thrusters, Push-ups, Run, and Rest

10 rounds for time of:
5 Thrusters (115#/75#)
10 Push-up (hand release)
Run 100m
Rest 1 min

BTWB  

Photo by @robcwilson

The Push-up

The Front Squat

Results

Results cont

Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups

Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups

As a team of 2 complete for time:
40 Power Cleans, pick load
Partner Run 800m
40 Pull-ups
30 Power Cleans, pick load
Partner Run 600m
30 Pull-ups
20 Power Cleans, pick load
Partner Run 400m
20 Pull-ups
10 Power Cleans, pick load
Partner Run 200m
10 Pull-ups

*  Alternate work/rest with your partner except all runs are done as a team. Choose load for PC.

BTWB 

Photo by @robcwilson

4th of July Weekend Schedule:

  •  7/3 Monday:
    • 5:30am class cancelled!
    • All other times will run on normal schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 East Regional Highlights
Just….NO:
10 CrossFit-Inspired Tattoos

Results