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“Tabata” – Row Calories, Air Squats, Push Press and AbMat Sit-upsTabata Row Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Push Press (95#/65#)
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
BTWB
Photo by @robcwilson
Squat Snatch 1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set
* Complex of 1 Snatch + 1 Hang.
Every 1 min for 10 mins, alternating between:
10 Overhead Squats, pick load
50 Double Unders
* Choose load you can do all 10 OHS UB.
Photo by @robcwilson
Using a belt properly can help you confidently hit a new PR. Know how and when to wear one by reading below.
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last DL.
Chipper: Row Calories, Sit-ups, Wall Balls, Push-ups, Deadlifts and HSPUFor time:
60 Row Calories
50 AbMat Sit-ups
40 Wall Balls (20#/14#)
30 Hand Release Push-Ups
20 Deadlifts (225#/155#)
10 Handstand Push-ups
Photo by @robcwilson
Lots of 2 rep PR’s. Touch and Go’s and not dropping that last rep are starting to add up to better DL form and numbers!
Don’t believe everything you read about CrossFit:
Author of Retracted CrossFit Study Resigns
Movement Videos:
Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set
For time:
30 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
20 Back Squats (185#/115#)
15 Lateral Burpee Over Barbells
10 Back Squats (205#/135#)
15 Lateral Burpee Over Barbells
* Clean from ground. Load as you go.
Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups21-15-9 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
“FGB Style” – Sumo Deadlift High-pulls, Push Press and Row Calories5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
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.
Post total reps per round. For BTWB, will need to post individual reps per exercise.
Chipper: Runs, Wall Balls, Muscle-upsFor time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m
Photo by @robcwilson
Congrats to Sophia for hitting her 100th WOD today!
David was so excited to hear the news!
Regionals Week 3 in Photos, Joy and Spain
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use new mats
3 RFT: Runs, Squat Snatches and Handstand Push Ups400m Run
15 Squat Snatches (75#/55#)
9 Handstand Push-ups
AMRAP 15 mins: Squat Cleans, Toes-to-bars and Row CaloriesComplete as many rounds as possible in 15 mins of:
9 Squat Cleans (155#/105#)
12 Toes-to-bars
15 Row Calories
Photo by @robcwilson
After a pretty thrilling final event in each of the Regionals this weekend the Games qualifiers are set. Onward to Madison, WI!
Smith Brothers Qualify for the CrossFit Games
Chris Spealler Accepts CrossFit Games Masters Invite
Frederik Aegidius Edges Lukas Hogberg by 2 Points To Qualify for CrossFit Games
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 RFT: Rows, Sit-ups, Runs and Ring Dips2 rounds for time of:
Row 750m
60 AbMat Sit-ups
Run 600m
15 Ring Dips
Back Squat 5-5-5, using heaviest weight per set
Deadlift 5-5-5, using heaviest weight per set
* Alternate lifts, share a rack and a DL bar.
21-15-9 reps, for time of:
Back Squat (115#/75#)
Burpee
Deadlift (115#/75#)
Photo by @robcwilson
Happy 100th WOD-day to Sean! We’ve had a few people hit this milestone recently to join the 100 WOD Club!
Last three Regionals are starting tonight! Meridian, Atlantic and West are almost underway. For those of you heading down to Portland this weekend to watch the action drive safe and have fun! If you can’t make it down then be sure to stream it from the Games site or YouTube.
Update Show: 2017 Atlantic Regional Preview
Update Show: 2017 Meridian Regional Preview