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Front Squat 8-8-8Front Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
15 Toes To Bars
15 Medicine Ball Cleans
Photo by @robcwilson
Clean & Jerk Speed Ladder At Australian CrossFit Championship
EMOM for 10 mins: 1 Hang Power Clean1 Hang Power Clean, pick load
Every 1 min for 10 mins.
As many reps as possible in 8 mins of:
Hang Power Clean (205#/140#)
Each time you break, perform 30 Air Squats
Photo by @robcwilson
5 RFT: Run, Push-ups and AbMat Sit-ups5 rounds for time of:
Run 400m
30 Push-ups
30 AbMat Sit-ups
* Scale to Hand Release Push-ups. Performance standards for push-ups: Tight plank, Chest below elbows, thighs off ground, no snake or worm, heads stays neutral (not dipping to ground)
Mobility
This is not a timed workout.
* 10 minutes of mobility post WOD
Photo by @robcwilson
Weighted Pull-up 1-1-1-1-1Weighted Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
21 Thrusters (95#/65#)
Run 400m
4 Rope Climbs (15 ft)
18 Thrusters
Run 400m
3 Rope Climbs
15 Thrusters
Run 400m
2 Rope Climbs
* Scale to 2 Supine RC to 1 RC
Photo by @robcwilson
Push Press 3-3-3-3Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m
Photo by @robcwilson
Wodapalooza Gathers the Best CrossFitters for Annual Miami Festival
This Sanctional is a big one. In addition to Games invites for top team, man and woman, there is a total prize purse of $400,000 for the top-ten finishers for elite individuals and team divisions. Expect the usual big names battling it out with some new formats or movements thrown in.
1 Clean & Jerk, pick load
Every 1 min for 10 mins.
Sh*t Ton of Ten: Power Cleans, Burpees, Push Jerks, Clean and JerksFor Time:
10 Power Cleans (135#/95#)
10 Burpees
10 Push Jerks (135#/95#)
10 Burpees
10 Clean and Jerks (135#/95#)
10 Burpees
10 Push Jerks
10 Burpees
10 Power Cleans
Post total time.
Photo by @robcwilson
We haven’t done this WOD in 10 years! Fast but furious! This was a training workout for our Affiliate Team back when basically most gyms could field a team at Regionals.
Watch the preview for the upcoming CF Games fun covering the 2019 Games:
Preview Released, “The Fittest” Available for Presale on iTunes
Hang Squat Clean 1-1-1-1Hang Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
7 Lateral Burpee Over Barbells
7 Hang Squat Cleans (115#/75#)
Photo by @robcwilson
Olympian and former 6 time gold medalist Amy Van Dyken finds adaptive CrossFit fills the void that swimming once held.
Six-Time Gold Medalist Finds New Home in Adaptive CrossFit Community
Complete 3 Rounds of 1 Minute of max reps of each of the following exercises:
Wall Balls (20#/14#)
Sumo Deadlift High Pull (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row for Calories
Rest 1 min between rounds
* In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Rest 1 minute between rounds. Score total reps and reps per round.
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 11 mins: Power Cleans, Bar Muscle-ups and RunComplete as many rounds as possible in 11 mins of:
8 Power Cleans, pick load
5 Bar Muscle-ups
Run 200m
*Scale to 5 strict pull-ups, 5 banded BMU or 10 supine ring rows
Photo by @robcwilson
They’re back! CF Games is on Instagram again:
After 71 Days, CrossFit Games Publishes First Instagram Post
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
3 RFT: Kettlebell Swings, Burpees and Handstand Push-ups3 rounds for time of:
30 Kettlebell Swings (70#/53#)
20 Burpees
10 Handstand Push-ups
