Category: Video and Media

Thruster 2-2-2-2-2 & 3 RFT: Wall Balls and Toes-to-bars

Thruster 2-2-2-2-2

Thruster 2-2-2-2-2

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

BTWB

3 RFT: Wall Balls and Toes-to-bars

3 rounds for time of:
30 Wall Balls (20#/14#)
20 Toes-to-bars

BTWB
Photo by @robcwilson
CrossFit Announces Four More Sanctioned Events on Four Continents

CrossFit French Throwdown, CrossFit Fittest in Cape Town, Brazil CrossFit Championship, and Mid-Atlantic CrossFit Challenge all gain sanctioned event status.

Results

Results cont

Deficit Deadlift: 5-5-5 & 5 RFT: Deadlifts, Sit-ups and Lateral Burpees

Deficit Deadlift: 5-5-5

Deficit Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.

BTWB

5 RFT: Deadlifts, Sit-ups and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)

BTWB

Push Press: 1-1-1-1 & L Sit (Hanging) : 3x 30 secs & Chipper: Run, Handstand Push-ups, Burpee Pull Ups, Dips, and Push-ups

Push Press: 1-1-1-1

Push Press 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate PP with hanging L Sits.

BTWB

L Sit (Hanging) : 3x 30 secs

L Sit (Hanging) 3x 30 secs

Rest as needed between sets.
* Alternate with Pus Press. Accumulate 30 sec hanging in L sit. Scale to one leg out, or K2C hanging.

BTWB

Chipper: Run, Handstand Push-ups, Burpee Pull Ups, Dips, and Push-ups

For time:
Run 400m
30 Handstand Push-ups
20 Burpee Pull Ups
30 Ring Dips
20 Burpee Pull Ups
30 Push-ups
Run 400m

BTWB
Photo by @robcwilson
Quote of the day:
“Not trying CrossFit because you saw the CrossFit Games on TV is like not jogging around the block because you saw a marathon in the Olympics.
CrossFit affiliates know how to scale each movement to your fitness level, ensuring a gradual progression. If an elite athlete can do a movement with 400 pounds, you may do the same movement with a PVC pipe or your own body weight. Or, you may be even do a simpler movement that develops the skills and attributes needed to later progress toward the more advanced exercise.”
The Art of Pacing

Results

Results cont

Team WOD: Team Glen

Team WOD:

Team “Glen“

As a team of 2 complete for time:
40 Clean & Jerks (135#/95#)
Run 1 mile (400m shuttle. You and your partner will run twice for a total of 800m)
10 Rope climbs, 15 ft.
Run 1 mile (400m shuttle run w/partner)
100 Burpees

* One works, one rests.
Post total time.
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. ~ www.crossfit.com

BTWB
Photo by @robcwilson

Results

Bench Press 4-4-4-4 & 4 RFT: Bar Muscle-ups, Burpees and Double Unders

Bench Press 4-4-4-4

Bench Press 4-4-4-4

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

BTWB

4 RFT: Bar Muscle-ups, Burpees and Double Unders

4 rounds for time of:
7 Bar Muscle-ups
21 Burpees
42 Double Unders
* Scale BMU to Strict Pull-ups

BTWB

Lifting: Deadlifts and Hollow Rocks & Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Lifting: Deadlifts and Hollow Rocks

Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set

BTWB

Stadium Chipper (Teams) 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)

BTWB
Photo by @robcwilson
Today’s WOD was a chipper relay for teams called the Affiliate Cup Stadium Workout from the 2009 CrossFit Games in Aromas, CA. The video at the above link shows the infancy of team competitions at the Games back then.

Results

Results cont

Front Squat 2-2-2 & Never Forget 9/11 WOD

Front Squat 2-2-2

Front Squat 2-2-2

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

BTWB

Never Forget

“9/11 WOD”

9 rounds for time of:
11 Thrusters (75#/55#)
11 Sumo Deadlift High-pulls (75#/55#)

BTWB
Photo by @robcwilson

This year we changed the 9/11 WOD up to replace burpees with SDHP.

Results

Results cont

Advanced RX: Squat Clean Thruster 1-1-1-1-1 & Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups & Pt. 2: FT: Dumbbell Thrusters and Handstand Walks

Advanced RX Class:

Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

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

BTWB

Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups

Complete as many rounds as possible in 15 mins of:
Row 500m
25 AbMat Sit-ups
10 Handstand Push-ups

BTWB

Pt. 2: FT: Dumbbell Thrusters and Handstand Walks

For time:
21 Dumbbell Thrusters (40#/25#)
Handstand Walk, 24 ft
15 Dumbbell Thrusters
Handstand Walk, 24 ft
9 Dumbbell Thrusters
Handstand Walk, 24 ft

BTWB

Shoulder Press 2-2-2 & Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

Shoulder Press 2-2-2

Shoulder Press 2-2-2

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

BTWB

Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

Every 1 min for 21 mins, alternating between:
10 Burpees
12 Kettlebell Swings (70#/53#)
30 Double Unders

BTWB
Photo by @robcwilson
Work – Rest day today to get some volume in at a lower intensity. I love EMOM’s as they are a great way to vary your training from time to time and target strength, capacity, skill, and more.

What Is An EMOM Workout? And Why Is It Effective?

Results

Results cont

EMOM for 8 mins: 2 Deadlifts & 4 RFT: Muscle Ups, Deadlifts and Walking Lunges

EMOM for 8 mins: 2 Deadlifts

2 Deadlifts, pick load

Every 1 min for 8 mins.

BTWB

4 RFT: Muscle Ups, Deadlifts and Walking Lunges

4 rounds for time of:
7 Muscle Ups
15 Deadlifts (225#/155#)
30 Walking Lunges

Post total time.
* Scale to Strict Pull-ups for MU

BTWB
SNORIDGE CROSSFIT