Category: Video and Media

Clean & Jerk (Touch & Go): 3-3-3-3 & AMRAP 12 mins: Clean & Jerks and Runs

Clean & Jerk (Touch & Go): 3-3-3-3

Clean & Jerk (Touch & Go) 3-3-3-3

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

BTWB

AMRAP 12 mins: Clean & Jerks and Runs

Complete as many rounds as possible in 12 mins of:
10 Clean & Jerks (115#/75#)
Run 200m

BTWB

Photo by @robcwilson

Here we go! The Games are almost here and it looks like for half the field it will consist of one WOD. That’s right cuts go to a 75 men and 75 women after the first event (from around 150 each).
CrossFit Games Reveals Individual Cut Schedule, Announces Team Cuts
Results
Results cont

Squat Snatch: 1-1-1-1-1 & FT: Rows, Dumbbell Snatches and Box Jumps

Squat Snatch: 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

BTWB

FT: Rows, Dumbbell Snatches and Box Jumps

For time:
Row 1000m
50 Dumbbell Snatches (50#/35#)
30 Box Jumps (24″/20″)

BTWB

Shoulder Press: 5-5-5 & Alt EMOM 18 mins: Handstand Push-ups, Wall Balls and Rows

Shoulder Press: 5-5-5

Shoulder Press 5-5-5

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

BTWB

Alt EMOM 18 mins: Handstand Push-ups, Wall Balls and Rows

Every 1 min for 18 mins, alternating between:
8 Handstand Push-ups
12 Wall Balls (20#/14#)
Row 150m/125m

BTWB

Lifting: Bench Press and Strict Pull-ups & AMRAP 10 mins: Strict Pull-ups, Kettlebell Swings and Air Squats

Lifting: Bench Press and Strict Pull-ups

Bench Press 2-2-2, using heaviest weight per set
Strict Pull-up 5-5-5, using heaviest weight per set

BTWB

AMRAP 10 mins: Strict Pull-ups, Kettlebell Swings and Air Squats

Complete as many rounds as possible in 10 mins of:
5 Strict Pull-ups
10 Kettlebell Swings (70#/53#)
15 Air Squats

BTWB

Hang Power Snatch 2-2-2-2-2 & 3 RFT: Rows, Wall Climbs, Box Jumps, and Runs

Hang Power Snatch 2-2-2-2-2

Hang Power Snatch 2-2-2-2-2

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

BTWB

3 RFT: Rows, Wall Climbs, Box Jumps, and Runs

3 rounds for time of:
Row 500m
5 Wall Climbs
20 Box Jumps (24″/20″)
Run 400m

BTWB

Lifting: Bench Press and Bent Over Barbell Rows & 21-15-9: Handstand Push Ups, Ring Dips, Push-ups, C2B Pull-ups and Air Squats

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set

BTWB

21-15-9: Handstand Push Ups, Ring Dips, Push-ups, C2B Pull-ups and Air Squats

21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up
Chest-to-bar Pull-up
Air Squat

BTWB

Photo by @robcwilson

Schedule Alert:
Thursday 7/4 we will have two morning classes ONLY

  • Team “Air Force WOD” to celebrate ‘Merica!
  • 0930 and 1030 classes (Team WOD or option to go Solo)

The 2019 Sanctionals season is closed!
Event Recap: France Closes Out First Sanctionals Season

Anna Viggedal Dislocated Shoulder on 99-Pound Dumbbell Ground-to-Overhead at French Throwdown

Results
Results cont

Alternating Front Rack Lunge 8-8-8 & AMRAP 12 mins: Dumbbell Thrusters and Rope Climbs

Alternating Front Rack Lunge 8-8-8

Alternating Front Rack Lunge 8-8-8

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

BTWB

AMRAP 12 mins: Dumbbell Thrusters and Rope Climbs

Complete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters (35#/20#)
1 Rope Climb, 15 ft
* 2 supine to 1 RC.

BTWB

Photo by @robcwilson

The last Sanctional is this weekend with several individuals and teams vying for the last chance to qualify for the Games.
International Qualifier Coalition Forms to Unify Sanctionals Season
How to Watch the CrossFit French Throwdown
Results
Results cont

Lifting: Bench Press and Bent Over Barbell Rows & Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

BTWB

Alt EMOM 15 mins: Ring Dips, Kettlebell Swings and Rows

Every 1 min for 15 mins, alternating between:
10 Ring Dips
15 Kettlebell Swings, pick load
Row 200m/150m

BTWB

Photo by @robcwilson

The U.S. Army Wants the Fittest People in America
Results
Results cont

Lifting: Deadlifts and Hollow Rocks & 3 RFT: Run, AbMat Sit-ups and Deadlifts

Lifting: Deadlifts and Hollow Rocks

Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set

BTWB

3 RFT: Run, AbMat Sit-ups and Deadlifts

3 rounds for time of:
Run 400m
30 AbMat Sit-ups
15 Deadlifts (250#/175#)

BTWB

Photo by @robcwilson

Big development with CF Mayhem Independence:
Mayhem’s Kabboord Tested Positive for Banned Substance Clenbuterol
Carolyn Prevost to join CrossFit Mayhem Independence for CrossFit French Throwdown. She’ll be replacing Elly Kabboord who revealed last Friday that she failed a drug test.
— A five-time Regionals athlete, Prevost has already qualified for the CrossFit Games through the Open. She can compete and help Mayhem secure the invite and still go to the Games as an individual; Mayhem will just have to recruite an alternate female. 
Results
Results cont

Deadlift + Hang Power Clean + Push Jerk 1-1-1 & AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks

Deadlift + Hang Power Clean + Push Jerk 1-1-1

Deadlift + Hang Power Clean + Push Jerk 1-1-1

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

BTWB

AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 12 mins of:
12 Deadlifts (115#/75#)
9 Hang Power Cleans (115#/75#)
6 Push Jerks (115#/75#)
* choose load you can do all DL + a set of HPC UB

BTWB

Photo by @robcwilson

“DT Lite” AMRAP today!
Take care of those hands and avoid tears and rips. Keep your calluses in check through these simple tips below. Also grips are okay, gloves are a no (unless you are recovering from an injury or torn hands).

Preventing Rips: Keeping Your Hands Intact to WOD Another Day

Results
Results cont

SNORIDGE CROSSFIT