Category: Video and Media

Bench Press 6-6-6-6 & Chipper: Handstand Push-ups, Toes-to-bar, Row, Push Press, and Double Unders

Bench Press 6-6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

Update Show: 2016 Team Series, Week 2 Events

Chipper: Handstand Push-ups, Toes-to-bar, Row, Push Press, and Double Unders

For time:
25 Handstand Push-ups
50 Toes-to-bars
Row 1000m
75 Push Press (75#/55#)
150 Double Unders

BTWB

The Bench Press: I think Lisa and Michelle are doing it wrong.

Photo by @robcwilson

Week 2 Events 5, 6, 7, and 8 have been announced for the Team Series.

EMOM for 10 mins: Hang Squat Clean & 4 RFT: Runs and Thrusters

EMOM for 10 mins: Hang Squat Clean

Every 1 min for 10 mins: Hang Squat Clean
2 Hang Squat Cleans, pick load

Update Show: Coaches Announced for 2016 Invitational

4 RFT: Runs and Thrusters

4 rounds for time of:
Run 400m
10 Thrusters (115#/75#)

BTWB

Photo by @robcwilson

Advanced RX: Power Clean & Jerk : 2 RM & AMRAP Pt. 1 & Pt. 2

Advanced RX Class:

Power Clean & Jerk : 2 Rep Max

Find your Power Clean & Jerk 2 Rep Max.

Update Show: USA Team Announced for the CrossFit Invitational

Pt. 1: 12-9-6: Ground To Overheads and Bar Muscle Ups

12-9-6 reps, for time of:
Ground To Overhead (185#/135#)
Bar Muscle Up

Rest 5 min. Then Pt. 2

BTWB

Pt. 2: 15-12-9-6-3: Burpee Box Jump Overs, Ring Dips and Run

15-12-9-6-3 reps, for time of:
Burpee Box Jump Overs (24″/20″)
Ring Dip
Run 200m

BTWB

Photo by @robcwilson

Back Squat 3-3-3 & FT: Buy-In Row; then Ball Slams and AbMat Sit-ups

Back Squat 3-3-3

Rest as needed between sets.

Rogue Red: Team Series, Week 1

FT: Buy-In Row; then Ball Slams and AbMat Sit-ups

For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups

BTWB

Photo by @robcwilson

Shoulder Press 5-5-5-5 & 15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls

Shoulder Press 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls

15-12-9-12-15 reps, for time of:
Kettlebell Swing (70#/53#)
Box Jump (24″/20″)
Wall Ball (20#/14#)

BTWB

Photo by @robcwilson

In any sport or fitness activity that you continue to participate in over time at some point you may encounter either a tweak, a pull, or an injury. As you recover and make your way back (or work around it) there is some common sense to use to make sure you rehab properly and avoid further injury. Read the below link for how to approach recovery and reintroduction of CrossFit after an injury.

6 Tips to Return to CrossFit Post-Injury by www.boxlifemagazine.com

Lifting: Squat Clean plus Front Squat & AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats

Lifting: Squat Clean plus Front Squat

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set

AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats

Complete as many rounds as possible in 12 mins of:
2 Squat Cleans (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @robcwilson

Congrats to Eva (above) for competing this past weekend at the Cascade Classic in the Teens division and for placing 3rd and getting a podium spot! We are so proud of you! (Especially Rob W., he’s always proud of everyone)

Check out this short Instagram interview with her from the competition on our IG page!

Power Snatch 2-2-2 & 3 RFT: Double Unders, Lateral Burpees (Over Bar) and Power Snatches

Power Snatch 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

3 RFT: Double Unders, Lateral Burpees (Over Bar) and Power Snatches

3 rounds for time of:
50 Double Unders
21 Lateral Burpee (Over Barbell)
7 Power Snatches (135#/95#)

BTWB

Photo by @robcwilson

The Bench Press www.theboxmag.com

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.

Update Show: 2016 Team Series, Week 1

Photo by @robcwilson

Last chance to order a “Saimo” shirt is through tomorrow on Sunday. After Sunday the order is closed. We will not be ordering extras.