Community. Coaching. Caring.
Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load
15-12-9-6-3: Hang Power Cleans and Lateral Burpees15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)
For time:
100 AbMat Sit-ups
Back Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Back Squats, Double Unders and Ball Slams3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)
Lisa takes her rehab to another level with the Stone Slam. #noisecomplaint
Photo by @robcwilson
Record your best Clean & Jerk 1 Rep Max lift.
Round One: 20 Minutes to find a 1RM of Clean & Jerk, Snatch or Front Squat. Choose ONE lift. Must use mats.
Max Effort Day: 1RM Snatch, Clean & Jerk, or Front SquatRound One: Max Effort Day (1RM)
20 Minutes to complete:
1RM
Clean & Jerk, Snatch or Front Squat
* Choose 1 lift
After 1RM choose a minimum of 3 exercises and shoot for a personal record.
Round Two: Max Effort Day (Choose minimum of 3):
Row 500m Max Effort
Run 400m Max Effort
Standing Box Jump Max Height
Pull-ups Max Reps
Double-Unders Max Reps
Toes-to-bar Max Reps
Wall Balls Max Reps
Handstand Push-ups Max Reps
Photo by @robcwilson
Today was something we haven’t done in a long time – max effort day! Finding your max lift or max unbroken set, or fastest time is a fun challenge that helps you find your limits and also push for a PR. We will do this again with the same lifts and a few different movements really soon. Lots of PR’s and new goals were set today, so get after your goats and practice them to be ready for the rematch!
I will also program the max height box jump again as there was some confusion in the early classes as to whether a step or moving start could count. The intent was that this was to be a standing static jump with no step to or moving/running start. That momentum shift is a large advantage to jumping for height. Next time it will be spelled out better.
CF Games 40-44 Men’s Masters Open Winner Banned and Disqualified
4 RFT: Run, Handstand Push Ups, Sumo Deadlift High Pulls and Box Jumps4 rounds for time of:
Run 400m
9 Handstand Push Ups
12 Sumo Deadlift High Pulls (95#/65#)
15 Box Jumps (24″/20″)
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts (135#/95#)
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips
Photo by @robcwilson
Eva is excited! About things!
Team WOD: Burpees, Kettlebell Swings, Wall BallsAs a team of 2 complete as many rounds in 18 min as possible of:
8 Burpees
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)
Post total rounds.
Alternate exercises: Partner 1 starts with burpees. After 8 burpees, Partner 2 starts the KB swings. After 10 swings, Partner 1 starts the wall balls. Continue alternating movements.
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Double Unders and Push Press3 rounds for time of:
Row 500m
50 Double Unders
10 Push Press (115#/75)
“Fight Gone Bad” Style – Dumbbell Thrusters, Toes-to-bars and Box Jumps3 rounds, 1 min per station, of:
Dumbbell Thruster, pick load
Toes-to-bar
Box Jump (24″/20″)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Max reps of each for 1 min. No dropping DB’s.
Photo by @robcwilson
Tonight we set a PR for PR’s! Coach Jeremy gets to hog all the glory while going 5 for 5 in the 6pm class. Congrats to all who rang the bell today!
Dave Castro Breaking Out the Worm for Regionals
Remember this guy? The kid from middle of nowhere Europe that just crushes it by himself in his barn? His goal last year was to make Regionals while being brand new to CrossFit. Well he got even better this year and finished a highly impressive 174th in the European region. Next year may be his year!