Community. Coaching. Caring. Since 2009.
Every 1 min for 10 mins, alternating between:
2 Clean & Jerks, pick load
5 Ring Dips
FT: Rows, Clean & Jerks and Air SquatsFor time:
Row 1000m
15 Clean & Jerks (155#/105#)
100 Air Squats
Photo by @robcwilson
No Advanced RX Class this Saturday! Only class we will be open for on Saturday will be the 0930 Team Workout.
We will be at the West Regional in Portland:
EMOM for 11 mins: 2 Hang Squat Snatch2 Hang Squat Snatches, pick load
Every 1 min for 11 mins.
Regrip allowed.
For time:
50 AbMat Sit-ups
5 Burpees
40 AbMat Sit-ups
10 Burpees
30 AbMat Sit-ups
15 Burpees
20 AbMat Sit-ups
20 Burpees
10 AbMat Sit-ups
25 Burpees
Photo by @robcwilson
Congrats to Brett N. for completing his 200th WOD today!
Top Moments from Week 1 of the 2016 CrossFit Games Regionals www.boxlifemagazine.com
Lifting: Shoulder Press and Push PressShoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Complete all the Press 5×3, then Push Press 5×1
Complete as many rounds as possible in 15 mins of:
10 Push Press (115#/75#)
10 Box Jumps (24″/20″)
Run 200m
Photo by @robcwilson
No Advanced RX Class this Saturday! We will only be running the 0930 Team WOD.
Back Squat 2-2-2-2-2Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9 reps, for time of:
Back Squat (135#/95#)
Pull-up
Photo by @robcwilson
This Saturday 5/21 due to the West Regional there will be no Advanced RX Class. There will only be the regular 0930 class with the usual Team Workout with Coach Rob.
Becca Voigt qualifies for her 9th consecutive CrossFit Games: Nine Times
Team WOD: Rows, Burpees, Thrusters, Partner HoldFor time:
Row 1000m
Maintain Front Rack Hold (185#/125#)
50 Bumper Plate Burpees
Maintain Barbell Hold (Overhead) (135#/95#)
50 Thrusters (95#/65#)
Maintain Ring Support Hold
Team of 2. One bar. One works while one holds. Must stop when partner can no longer continue with hold. Change load as you go.
Complete as many rounds as possible in 7 mins of:
15 Push-ups
Run 100m
Optional
For time:
Row, 1000 m
Front Rack Hold, 185/125 lbs
50 Bumper Plate Burpees
Barbell Hold (Overhead), 135/95 lbs
50 Thrusters, 95/65 lbs
Ring Support Hold
Team of 2. One bar. One works while one holds. Must stop when partner can no longer continue with hold.
Chipper: Squat Snatches, Toes-to-bars, Wall Balls and RunFor time:
10 Squat Snatches, pick load
35 Toes-to-bars
60 Wall Balls (20#/14#)
Run 400m
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-8-6-4-2 reps, for time of:
Hang Power Clean (155#/105#)
Push Jerk (155#/105#)
Photo by @robcwilson
We are very excited to welcome Coach Kelby to the team! He will be coaching the 5pm and 6pm classes on Wednesdays and Thursdays for us. After pestering him to get his L1 awhile back and then put it to use as an intern for us he is ready to coach people’s faces off!
Regionals have begun! Stream it live on YouTube or on games.crossfit.com
Schedule below:
Every 1 min for 10 mins, alternating between:
1 Squat Clean + 2 Front Squat, pick load
30 Double Unders
*If you cannot do 30 DU, scale to a lower number or use the minute to practice them.
3 rounds for time of:
Run 400m
21 Burpees
12 Thrusters (95#/65#)
Snatch Balance 1-1-1-1-1Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
15 Power Snatches (75#/55#)
15 Pull-ups
Photo by @robcwilson
Regionals starts this week and continues for the next three weekends! Tune into the Pacific Regional on Thursday live on games.crossfit.com starting at 4PM PST. For a schedule on when the Regionals will be streaming click the link below. There is a calendar with times for each event and Region. First up are the Pacific, California and South Regions. The following weekend will be our West Regional in Portland along with the Atlantic Region.
