Deadlift 2-2-2-2-2
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Standard RX
Deadlift 2-2-2-2-2 & Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run
Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run
For time:
30 Deadlifts (225#/155#)
Run 400m
20 Hang Power Cleans (185#/135#)
Run 400m
10 Hang Power Snatches (135#/95#)
Run 400m
* Plan your bar to make three drops in weight. Do NOT overdo it on the DL! You should have no problem maintaining 1-2 sets on the DL of 10 good reps per set, not struggling through with slow sets of 5 or less.
BTWB
Get ready to Stop the Slop! Coming soon will be our annual Performance and Nutrition Challenge. While it’s intended to be a Paleo Challenge, you will have the ability to complete a cleanse, or simply eat cleaner to maximize results. To win though you will need to have the best improvement.
Archived coverage from the 2009, 2010, 2011, 2012 and 2013 CrossFit Games has been released.
Squat Clean 2-2-2-2-2
Squat Clean 2-2-2-2-2
Squat Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and go
Squat Clean 2-2-2-2-2 & 21-15-9: Handstand Push Ups, Ring Dips, Push-ups, Pull-ups, and Squats for time
21-15-9: Handstand Push Ups, Ring Dips, Push-ups, Pull-ups, and Squats for time:
21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up
Chest-to-bar Pull-up
Air Squat
BTWB
Good video progression below of the Hang Snatch up to some heavy loads for both the men and women. The film angle allows you to see what causes the good lifts vs. the misses in both their footwork, receiving position, and extension.
Chad Mackay, 225-245-260-275-285-295-300 lb. – [video]
Holiday Schedule:
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results
Results cont
Team WOD: Row (calories), Overhead Squats, Toes-to-bars, Burpees
Main Class:
Team WOD: Row (calories), Overhead Squats, Toes-to-bars, Burpees
As a team of two complete for time:
100 Row (calories)
50 Overhead Squats (95#/65#)
50 Toes-to-bars
50 Overhead Squats
50 Toes-to-bars
100 Burpees
Post total time.
* Break up reps with your partner, but only one may be working at a time.
** One barbell per team.
Holiday Schedule:
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results
Front Squat 3-3-3-3 & Chipper: Run, Wall Balls, Kettlebell Swings, Box Jumps, Sit-ups
Chipper: 800 m, Wall Balls, 600 m and 5 more
For time:
Run 800m
50 Wall Balls (20#/14#)
Run 600m
50 Kettlebell Swings (53#/35#)
Run 400m
50 Box Jumps (24″/20″)
Run 200m
50 AbMat Sit-ups
BTWB Holiday Schedule:
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Lock in the Lats With Sage Mertz – [video]
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Lock in the Lats With Sage Mertz – [video]
Power Snatch 1-1-1-1-1 & FT: Power Snatches and Rope Climbs
FT: Power Snatches and Rope Climbs
For time:
12 Power Snatches (155#/105#)
3 Rope Climbs 15 ft.
9 Power Snatches
3 Rope Climbs
6 Power Snatches
3 Rope Climbs
3 Power Snatches
3 Rope Climbs
Team WOD
FT: Power Snatches and Rope Climbs
As a team of 2 complete for time:
24 Power Snatches (155#/105#)
6 Rope Climbs 15 ft.
18 Power Snatches
6 Rope Climbs
12 Power Snatches
6 Rope Climbs
6 Power Snatches
6 Rope Climbs
* Sub 2 Supine Rope Climbs to 1 Rope Climb
** One partner works at a time
Choose Solo or Team Version.
Merry Christmas to all! Hope everyone is having a safe and happy Holidays!
Holiday Schedule:
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
“Foundations” by Greg Glassman
Feats of Strength
Feats of Strength
Record your best Weighted Pull-up 1 Rep Max lift.
Scale to progressively harder single strict single Pull-up. Or work 5×3 strict pull-ups or supine ring rows.
Feats of Strength & Airing of the Grievances
Happy Festivus!
Feats of Strength
1RM Weighted Pull-up
Record your best Weighted Pull-up 1 Rep Max lift.
* Scale to progressively harder single strict assisted Pull-up; 5×3 Pull-ups or Ring Rows
Airing of the Grievances
21-15-9 reps, for time of:
Power Clean (155#/100#)
Box Jump (30″/24″)
BTWB
Not sure what Festivus is? It’s the festivus for the rest of us! Let’s RUMBLE!
From Wikipedia:
The “Airing of Grievances” occurs during the Festivus meal and in which each person tells everyone else all the ways they have disappointed them over the past year.
After the meal, the “Feats of Strength” are performed, involving wrestling the head of the household to the floor, with the holiday ending only if the head of the household is actually pinned.
The Festivus YouTube
Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results
Results cont
Team of Champions: The Story of the CrossFit Invitational
Brett Marshall, Butterfly Pull-up Originator
Squat Clean Thruster 1-1-1-1-1 & Coe
Coe
10 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)
Post total time.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. ~ crossfit.com
Or
1/2 “Coe”
5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)
Post total time.
Pic by Rob W.
Very interesting analysis of the past few CF Games using the new Regional and qualifier format. Had they used this system last year we would have seen a far better overall representation at the Games for both men and women.