Community. Coaching. Caring. Since 2009.
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
5 rounds, 1 min per station, of:
Lateral Burpee (Over Barbell)
Front Squat (135#/95#)
Handstand Push-up
Hang Power Clean (135#/95#)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
Photo by @robcwilson
This pretty much sums up today’s workout.
Sports Illustrated Says Mat Fraser is 4th Fittest Male Athlete in 2017
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
