Community. Coaching. Caring. Since 2009.
Deadlift 3-3-3-3Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops.
3 rounds for time of:
25 Wall Balls (20#/14#)
10 Deadlifts (275#/185#)
Row 500m
* Choose DL load wisely. Lift what you can safely touch and go.
6 minutes to find a 1RM Squat Snatch
6 minutes to find a 1RM Clean & Jerk
* 6 min to each find a 1RM Squat Snatch, then 6 min to each find a 1RM C&J. Continuous clock. Only 6 min per lift.
AMRAP 15 mins: Run, Snatches, Muscle-ups and Clean & JerksComplete as many rounds as possible in 15 mins of:
Run 100m
2 Squat Snatches, pick load
3 Muscle-ups
4 Power Clean & Jerks, pick load
6 minutes to find a 1RM Squat Snatch (both partners)
6 minutes to find a 1RM Clean & Jerk (both partners)
* 6 min to each find a 1RM Squat Snatch, then 6 min to each find a 1RM C&J. Continuous clock. Only 6 min per lift.
As a Team of 2 complete as many rounds as possible in 14 mins of:
3 Squat Snatches (115#/75#)
Shuttle Run 100m
5 Power Clean & Jerks (115#/75#)
* Alternate with partner after each exercise.
Hang Squat Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring DipsEvery 1 min for 18 mins, alternating between:
Row 150m/125m (M/F)
7 Unbroken Front Squats, pick load
8 Ring Dips
* Choose one FS load and maintain for all UB sets of 7
Photo by @robcwilson
The CF Games podium for 2017 has changed due to Ricky “I’m a Cheater” Garard getting busted for banned substances, then going on Instagram to “apologize” I mean “make excuses and then try to implicate all other top Games athletes”. Banned for 4 years is nice but he should just be banned for life. Great to see that he can now brag about being the “Fittest Cheater on Earth”.
RICKY GARARD DISQUALIFIED
Results
Behind The Neck Strict Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Pull-ups and Dumbbell Push Press3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press (Pick load)
Back Squat: 1RMRecord your best Back Squat 1 Rep Max lift.
Only include the heaviest 1 rep, do not include sets prior to it
5 rounds for time of:
Run 200m
20 Wall Balls (20#/10#)
10 Toes-to-bars
Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push JerksAs a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run
* Runs must be done as a team, alternate work on the other movements (one works, one rests).
Photo by @robcwilson
Congrats to Rob, Shay and Peter for completing their CrossFit L1 Certificate Course this past weekend at CF Belltown! Michelle and I are SO PROUD of you all! Love to see this.
NEW DIVISIONS AND LASTING LEGACIES
Results
Chipper: Run, Squat, and Rope ClimbFor time:
Run 400m
30 Back Squats (95#/65#)
3 Rope Climbs, 15 ft
Run 400m
20 Front Squats (95#/65#)
2 Rope Climbs
Run 400m
10 Overhead Squats (95#/65#)
1 Rope Climb
* Choose one load for all three squat movements across.
Photo by @robcwilson
Games Veterans at Top of Leaderboard Heading into Week 2 of Team Series
Meet Amal, the first Saudi woman CrossFit coach Gulf News.
Results
Results cont
Deadlift 4-4-4-4Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
12 Deadlifts (225#/155#)
21 Kettlebell Swings (53#/35#)
Could Mat Fraser Be Moving to Cookeville, Tennessee?
Results
Results cont
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Runs, Overhead Squats and Toes-to-barComplete as many rounds as possible in 10 mins of:
Run 200m
10 Overhead Squats (95#/65#)
10 Toes-to-bars
