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Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over RowersAs a team of 2 complete 50-35-20 reps, for time of:
Row (Cal)
Partner Wall Ball (20#/14#)
Burpee Over Rower
* Alternate work/rest with your partner.
Photo by @robcwilson
Strict Pull-ups: 3x Max RepStrict Pull-ups 3x max rep
Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)
Complete as many rounds as possible in 15 mins of:
15 Toes-to-bars
12 Burpees
9 Dumbbell Clean & Jerks (50#/35#)
Photo by @robcwilson
Coverage of the 2019 Down Under CrossFit Championship
RICH FRONING – “WHY I WON’T COMPETE AS AN INDIVIDUAL AGAIN”
Results
Results cont
Bench Press: 2RMRecord your best Bench Press 2 rep max lift.
Only include the heaviest 2 rep, do not include the sets prior to it.
10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups
Good Morning 8-8-8-8, using heaviest weight per set
Ring Dip 8-8-8-8, using heaviest weight per set
* Alternate sets, scale dips to bodyweight or assisted dips
Alt EMOM 18 mins: Rows, Wall Balls and Box JumpsEvery 1 min for 18 mins, alternating between:
Row 150m/125m
15 Wall Balls (20#/14#)
10 Box Jumps (24″/20″)
Bench Press: 3RMRecord your best Bench Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Complete as many rounds as possible in 15 mins of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Run 200m
Photos by @robcwilson
Advanced RX Class:Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
30 Wall Balls (20#/14#)
20 Power Snatches (75#/55#)
5 Muscle-ups
Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box JumpsAs a Team of 2 complete 5 rounds for time of:
200m Run With Medicine Ball (20#/14#)
30 Partner Alternating Wall Balls (20#/14#)
30 Up And Over Box Jumps (24″/20″)
* Run as a team w/med ball. Do not drop MB. One ball, one box. Alternate work.
Strict Pull-ups 3 x max rep
Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)
3 rounds for time of:
Run 400m
10 Clean & Jerks (115#/75#)
20 Toes-to-bars
Photo by @robcwilson
Congrats to Tom L. for his 2 year SnoRidge-aversary!
The Top 20 Men and Women in the 2019 Open
Results
Results cont
Lifting: Deadlifts and Two Hand Dumbbell Bent Over RowsDeadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set
Complete as many rounds as possible in 7 mins of:
5 Sumo Deadlift High-pulls (115#/75#)
5 Strict Handstand Push-ups
Photo by @robcwilson
“It was a clean sweep with 6 solid event wins turned in by the newly formed team CrossFit Mayhem Freedom” recap by Tommy Marquez
Day 3 Team Recap: CrossFit Mayhem Freedom earns their Invitation to the 2019 CrossFit Games
Age Group Online Qualifier for Teens and Masters qualifying to the Games begins today:
AGOQ Events
Results
Results cont
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run and Air Squats4 rounds for time of:
Run 400m
50 Air Squats
Photo by @robcwilson
Reykjavik Preview: Games Tickets in Short Supply at 9th Sanctional
Results
Results cont