Community. Coaching. Caring. Since 2009.
Push Jerk 4-4-4Push Jerk 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 300m
20 Push Press (115#/75#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press
Complete as many rounds as possible in 15 mins of:
5 Chest-to-bar Pull-ups
10 One Arm Dumbbell Snatch (Alternating), pick load
15 Box Jumps (24″/20″)
Photo by the birthday boy @robcwilson
Big happy birthday to Rob! Welcome to the masters category! Today you get to be the featured athlete photo.
Lots of visitors today for the early Honeybadger Class at 0530. Thanks to Coach Jill and all of you who helped things to run smoothly with a pretty big crew. The bulk of that group are Affiliate owners who are in town at Salish Lodge for the Iron + Mortar Affiliate summit.
2017 GAMES: THE UNSEEN SCENES
UPDATE STUDIO: FAN Q&A WITH MATHEW FRASER
Results
Results cont
AMRAP 16 mins: Shuttle Runs, Overhead Squats and Hand Release Push-UpsAs a team of 2 complete as many rounds as possible in 16 mins of:
4 Shuttle Runs 25m
6 Overhead Squats (95#/65#)
8 Hand Release Push-Ups
* Alternate each movement with your partner.
Photo by @robcwilson
CrossFit is fielding a Ragnar Relay Team:
Ring Dip (Weighted) 5-5-5-5-5Ring Dip (Weighted) 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-40-30-20-10 reps, for time of:
Row (calories)
AbMat Sit-up
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Perform as a complex.
AMRAP 12 mins: Sumo Deadlift High Pulls, Front Squats and Double UndersComplete as many rounds as possible in 12 mins of:
8 Sumo Deadlift High Pulls (95#/65#)
16 Front Squats (95#/65#)
32 Double Unders
Photo by @robcwilson
Amazing account of the support the community has shown in helping Houston affiliates recover.
CrossFit Community Helps Harvey Victims
Results
Results cont
Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Full squat.
“Isa-Muscle-Grace” or “Amanda-Grace”4-5-6-6-5-4 reps, for time of:
Squat Snatch (135#/95#)
Muscle-up
Clean & Jerk (135#/95#)
Photo by @robcwilson
This WOD was a tough mash-up of Isabel (squat), Grace, and 30 MU for time. Or “Amanda plus Grace and some more reps”. Either way a challenge.
Some changes for CF Mayhem Freedom. I’m thinking Jenn Smith will be the new teammate for Froning and company.
Hang Power Clean 3-3-3-3Hang Power Clean 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Ball Slam, 30/20 lbs
Burpee
Hang Power Clean (115#/75#)
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/4
Kenny from Stronger Faster Healthier will be in to do a sampling/education event this Tuesday 9/5 for all of our PM classes. Say hi and taste some SFH products while getting any questions answered on their different supplements!
“CrossFit Founder Greg Glassman: ‘I Don’t Mind Being Told What To Do. I Just Won’t Do It.‘” Reason.com.
Results
Results cont
10 rounds for time of:
5 Strict Pull-ups
10 Push-up (hand release)
15 Air Squats
Photo of Brandon’s 250th WOD and Kaylee’s 500th WOD by @robcwilson
The Back Squat
The Rope Climb (Wrapping)
Results
Results cont
Hang Squat Snatch + Snatch Balance 1-1-1-1-1Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Power Snatches (75#/55#)
10 Toes-to-bars
20 Power Snatches
10 Toes-to-bars
15 Power Snatches
10 Toes-to-bars
10 Power Snatches
10 Toes-to-bars
5 Power Snatches
10 Toes-to-bars
Photo by @robcwilson
Events:
Sam’s annual Memorial WOD will be this Saturday (8/26). NO TEAM WOD or Advanced RX class!
Please sign up for your start time in the gym. Wear Sam’s Memorial T-shirt from lat year OR wear Royal Blue if you have it! The new shirt will be going in this week and we will distribute them as soon as we get them and collect payment for the fundraiser.
Please try to sign up, if you can’t then show up and we will fit you in as there are openings. If you are planning to rope climb you MUST protect and cover your anchor leg shin. No bare skin.
Class times for “Saimo” on 8/26 Saturday:
If you haven’t signed up but want to do this WOD, there are a couple spots at 0830 or please show up at the 1130 and get warmed up and we will roll you in!
Inside the Leaderboard: Margins of Victory
Results
Results cont
2 Deadlifts, pick load
Every 1 min for 6 mins.
* Touch and go, no drops.
For time:
30 Double Unders
30 Deadlifts (225#/155#)
30 Double Unders
30 Knees To Elbows
30 Double Unders
30 Pull-ups
30 Double Unders
30 Ball Slams (40#/30#)
30 Double Unders
