Category: Video and Media

Weighted Strict Pull-up 3-3-3-3-3 & Beast 12

Weighted Strict Pull-up 3-3-3-3-3

Weighted Strict Pull-up 3-3-3-3-3

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

BTWB

Beast 12

For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″ both M/W)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Barbell Good Morning (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)

BTWB

Photo by @robcwilson

SCHEDULE ALERT:

Thanksgiving week hours for this week are as follows:

  • Mon-Wed: Regular schedule
  • Thursday: Closed
  • Friday: 9:30am only (Team WOD)
  • Saturday: 9:30am only (Team WOD)

Have a Happy and safe Thanksgiving!

The Ultimate CrossFit Black Friday Cyber Monday Shopping Guide

Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.

Results

Results cont

Hang Power Clean & Jerk 1-1-1-1-1 & AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads

Hang Power Clean & Jerk 1-1-1-1-1

Hang Power Clean & Jerk 1-1-1-1-1

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

BTWB

AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads

Complete as many rounds as possible in 20 mins of:
20/15 Row Calories
10 Dumbbell Power Cleans (50#/35#)
25 Air Squats
10 Dumbbell Shoulder-to-Overheads (50#/35#)

BTWB

Photo by @robcwilson

SCHEDULE ALERT:

Thanksgiving week hours for this week are as follows:

  • Mon-Wed: Regular schedule
  • Thursday: Closed
  • Friday: 9:30am only
  • Saturday: 9:30am only

Feeding the Frasers: Instagram’s Best Destination for CrossFit Foodies

The Hang Clean

Results

Results cont

Power Clean: 2-2-2-2 & Saved by the Barbell

Power Clean: 2-2-2-2

Power Clean 2-2-2-2

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

BTWB

Saved by the Barbell

3 rounds, 1 min per station, for reps:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Hang Power Clean 3-2-2-1-1-1 & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees

Hang Power Clean 3-2-2-1-1-1

Hang Power Clean 3-2-2-1-1-1

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

BTWB

15-12-9-6-3: Hang Power Cleans and Lateral Burpees

15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

Well this is a positive development.  CrossFit Training is back on IG:

CrossFit Rejoins Instagram

Results

Results cont

Overhead Squat: 3-3-3 & Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-ups & Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups

Overhead Squat: 3-3-3

Overhead Squat 3-3-3

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

BTWB

Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-ups

3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
7 Bar Muscle-ups
* Choose between Opt 1 or 2 (with Pull-ups)

BTWB

Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups

3 rounds for time of:
Run 200m
21 Overhead Squats (75#/55#)
21 Pull-ups
* Choose between Opt 1 or 2

BTWB

Deadlift 3-3-3 & Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups

Deadlift 3-3-3

Deadlift 3-3-3

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

BTWB

Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups

Every 1 min for 18 mins, alternating between:
12/9 Row Calories
3 Touch And Go Deadlifts, pick load
10 Hand Release Push-ups

BTWB

“Jack”

Jack

Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)

Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd BN, 1st Special Forces Group, Ft. Lewis WA, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. ~ www.crossfit.com

BTWB

Photo by @robcwilson

Salute to service. Thanks to all of our Vets and all who served!

The 2020 Open is over and it was in my opinion one of the best ones ever.  Lots of firsts and lots of cool twists on Open style workouts.

The Open is Over, Now What?

Results

Results cont

CrossFit Games Open 20.5

CrossFit Games Open 20.5

For time, partitioned any way:
40 Muscle-ups
80 Row Calories
120 Wall Balls (20#/14#)

Time cap: 20 minutes

*If you do not finish the workout under the time cap:
1. Update the actual reps completed for each individual movement
2. Select the Time Capped option
3. Input the total reps you completed
* Break up reps however you like
* Tiebreak time is ONLY when you complete both the 80 calories and 120 wall balls, so prioritize how to achieve that before the time cap
* Rower monitor MUST reset each time you return to rower
* Post total reps completed and ONLY enter tie break if you completed all row and WB reps

BTWB

CrossFit Games Open 20.5 – Scaled

For time, partitioned any way:
40 Pull-ups
80 Row Calories
120 Wall Balls (14#/10#)

Time cap: 20 minutes

*If you do not finish the workout under the time cap:
1. Update the actual reps completed for each individual movement
2. Select the Time Capped option
3. Input the total reps you completed

BTWB

Photo by @robcwilson

Friday Night Lights is here for 20.5!  The Open will wrap up with a new format of “choose your own adventure” style workout.  This fun one involves strategy and “CrossFit math”.  There’s no wrong way to do this but there are certainly “more right” ways to tackle it.

Workout Description & Scorecard

20.5 Requires Some Strategy…So Here are 33 Strategy Videos

Fifth and Final Workout Closes out the 10th Open

Results

Results Open 20.5 Registered Athletes

Back Squat: 2-2-2-2 & AMRAP 15 mins: Run, Back Squats and Box Jumps

Back Squat: 2-2-2-2

Back Squat 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* If you performed pistols and your knee(s) are sore sub deadlifts or push press and skip squats (or go very light).

BTWB

AMRAP 15 mins: Run, Back Squats and Box Jumps

Complete as many rounds as possible in 15 mins of:
Run 200m
8 Back Squats (115#/75#)
10 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Cedric Lapointe’s 20.1 Penalty Reduced After Appeal

Sasha Nievas Does 20.4 in 11:08 VIDEO

Results

Results cont

Bench Press 1-1-1-1 & AMReps 8 mins: Rows and Burpee Pull-ups

Bench Press 1-1-1-1

Bench Press 1-1-1-1

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

BTWB

AMReps 8 mins: Rows and Burpee Pull-ups

As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up
* Scale to burpee jumping pull-up max reps

BTWB

Photo by @robcwilson

Dave Castro: 20.4 Was Originally “All Pistols”

SNORIDGE CROSSFIT