10 RFT: Squat Cleans and Double Unders
10 rounds for time of:
3 Squat Cleans (185#/115#)
25 Double Unders
Category: Standard RX
EMOM for 10 mins: Squat Clean
Team WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, Burpees
Team WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, Burpees
As a Team of 2 complete 2 rounds for time of:
50 Box Jumps
50 Pull-ups
50 Walking Lunges
50 Kettlebell Swings (53#/35#)
50 Wall Balls (20#/14#)
50 Row Calories
50 AbMat Sit-ups
50 Burpees
* Alternate with your partner (one rests while one works at a time)
Post total time.
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 15-12-9-12-15: Power Cleans and Push Jerks
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
15-12-9-12-15: Power Cleans and Push Jerks
15-12-9-12-15 reps, for time of:
Power Clean (155#/105#)
Push Jerk (155#/105#)
BTWB
Photo by @robcwilson
The Team Series is coming. This year we will be looking to repeat Spencer’s idea last year of having any Teams interested in registering putting their fees into a “gym wide pool” that go towards a piece of equipment for the gym.
Be Part of the 2016 CrossFit Team Series
Front Squat 5-5-5 & 7 RFT: Thrusters, Toes To Bars and Run (Med Ball)
7 RFT: Thrusters, Toes To Bars and Run (Med Ball)
7 rounds for time of:
12 Thrusters (75#/55#)
9 Toes To Bars
200m Run (medicine ball) (20#/14#)
BTWB
Photo by @robcwilson
“Rio 2016: how British athletes are challenging the Olympic tradition of junk food peddling,” Vox.
Front Squat 5-5-5
Deadlift 3-3-3-3-3 & 3 RFT: Rows, Deadlifts and Box Jump Overs
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Deadlifts and Box Jump Overs
3 rounds for time of:
Row 500m
12 Deadlifts (225#/155#)
21 Box Jump Overs (24″/20″)
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Snatch Balances and Overhead Squats & AMRAP 12 mins: Double Unders, Overhead Squats and Bar Muscle Ups
Lifting: Snatch Balances and Overhead Squats
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
AMRAP 12 mins: Double Unders, Overhead Squats and Bar Muscle Ups
Complete as many rounds as possible in 12 mins of:
30 Double Unders
10 Overhead Squats (135#/95#)
8 Bar Muscle Ups
BTWB
Photo by @robcwilson
Sunday picnic fun! This September we will look to have another “Field Day” with games and food on a Sunday. Stay tuned.
Want to make the CrossFit Games? It’s this easy!
Lifting: Snatch Balances and Overhead Squats
Lifting: Snatch Balances and Overhead Squats
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set