Community. Coaching. Caring. Since 2009.
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans4 rounds for time of:
15 Ball Slams (30#/20#)
12 Kettlebell Swings (70#/53#)
10 Medicine Ball Cleans (20#/14#)
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS
21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps21-18-15-12 reps, for time of:
Overhead Squat (95#/65#)
Toes-to-bar
Box Jump (24″/20″)
Photo by @robcwilson
Mark Your Calendars: 2019 CrossFit Open Dates Announced
Results
Results cont
Lifting: Deadlifts and Hollow RocksDeadlift 3-3-3, using heaviest weight per set
Hollow Rock 3×20 at 1x bodyweight
* DL are touch and go. Alternate with 3 sets of 20 hollow rocks between DL.
Every 1 min for 18 mins, alternating between:
Run 100m
10 Burpees
5 Touch And Go Deadlifts (Pick load)
Photo by @robcwilson
The 2019 CrossFit Games season kicks off starting Dec. 12th with the Dubai CrossFit Championship.
How to Watch the Dubai CrossFit Championship
Travel Conflicts Force Tia Toomey to Withdraw from Australia Sanctioned Event
Results
Results cont
Front Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6-3: Front Squats and Wall Balls18-15-12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Wall Ball (20#/14#)
Photo by @robcwilson
Brazil CrossFit Championship Joins Growing Coalition of Sanctioned Events
Results
Results cont
Maltz Memorial Challenge WODFor time:
400m Run
50 Pull-ups
200m Kettlebell Farmer’s Walk (53#/35#)
50 Ring Dips
100 Push-ups
50 Knees To Elbows
100 AbMat Sit-ups
400m Run
* Complete as a Team of 2 or complete Solo. For Team WOD: Run as a team, alternate reps.
MSG Michael Maltz, USAF Pararescueman and DEA was KIA in Afghanistan in a helicopter crash in service to our country on 3/23/2003.
Front Squat : 2-2-2-2Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
21 Ball Slams (30#/20#)
15 Front Squats (155#/105#)
9 Chest-to-bar Pull-ups
Photo by @robcwilson
Make sure you are aware of the schedule this week!
Thanksgiving Week Schedule:
Bench Press 10-8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs4 rounds for time of:
Run 400m
12 Back Squats (155/105#)
12 Bench Press (135/95#)
2 Legless Rope Climbs
Photo by @robcwilson
Thanksgiving Week Schedule:
Wodapalooza, Cape Town Partnership Signals Industry Shift on Qualifiers
Results
Wittman7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ www.crossfit.com
Gymnastics PracticeSkill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up
* 20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.
For time:
100 Air Squats
4 Rope Climbs, 15 ft
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb
Front Squat 4-4-4-4Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 300m
25 Wall Balls (20#/14#)
15 Toes To Bars