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As a Team of 2, complete for time:
120 Double Unders
40 Partner Alternating Wall Balls (20#/14#)
20 Power Snatches (135#/95#)
40 Partner Alternating Wall Balls
20 Power Snatches
40 Partner Alternating Wall Balls
120 Double Unders
* One ball, one barbell per team
** Alternate work/rest with your partner, except for partner WB.
Post total time.
Squat Clean Thruster 1-1-1-1-1Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 400m
— then —
21 Thrusters (95#/65#)
21 Push-up (hand release)
15 Thrusters
15 Push-up (hand release)
9 Thrusters
9 Push-up (hand release)
— then —
Run 400m
BarrazaComplete as many rounds as possible in 18 mins of:
Run 200m
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle Ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.~ crossfit.com
Photo by @robcwilson
Today was a Hero WOD. What are they and why do we do them in CrossFit? Read the below CrossFit Journal article.
Alt EMOM 10 mins: Squat Snatches and Double UndersEvery 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
20 Double Unders
21-15-9 reps, for time of:
Overhead Squat (115#/75#)
Toes-to-bar
Photo by @robcwilson
Events:
Our summer picnic potluck is coming up in August! Mark your calendars!
Tia-Clair Toomey finished 2nd for the second year in a row at the CrossFit Games. Next up is weightlifting for Australia in Rio at the Olympics!
Gladstone athlete impresses at CrossFit Games, ahead of Olympics debut
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
20 Double Unders
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Hang Power Clean & Jerks and Air3 rounds for time of:
Run 400m
20 Hang Power Clean & Jerks (95#/65#)
40 Air Squats
Front Squat 5-5-5-5-5Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
5 Front Squats (155#/105#)
7 Handstand Push-ups
9 Pull-ups
Photo by @robcwilson
We’re back! The 10th Annual CrossFit Games are over and we want to sincerely thank the coaches who all helped to cover the class schedule with minimal impact! We already can’t wait for next year and to see where the Games will move to as this was the last year in Carson.
Events:
Our summer picnic potluck is coming up in August! Mark your calendars!
Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: Runs, Power Clean & Jerks, Box JumpsAs A Team of 2, Complete For Time:
800 m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″ Games standard)
400 m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200 m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps
* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box
Post total time.
Photo by @robcwilson
We are wrapping up the 2016 CrossFit Games and what a memorable experience this year was! The Games ended with 2 repeats (women and Team) and one new champ that has been knocking at the door for the past two years. We had groups that totaled 14 people from the gym all go down to make it their vacation to watch some pretty brutal but entertaining tests. I personally loved watching this years Games and while I really have a hard time ranking the 8 that we have attended; I would say the combination of the programming, changes in set up and layout, weather, and final year in Carson made it one of the top times we have seen the Games. Where it will end up next year is the biggest question they have to answer.