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Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Runs, Sit-ups and Hang Power CleansComplete as many rounds as possible in 15 mins of:
Run 200m
30 AbMat Sit-ups
10 Hang Power Cleans (135#/95#)
Shoulder Press 3-3-3-3-3Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 15 mins, alternating between:
Row 200m
10 Handstand Push-ups
40 Double Unders
Sometimes a gun show is all the motivation you need to row harder.
Photo by @robcwilson
Road to the Games 17.02: Cookeville Camp
now in the CrossFit Journal
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Dumbbell Snatches and Rounds Of CindyFor time:
40 Dumbbell Snatches (50#/35#)
4 Rounds Of Cindy
30 Dumbbell Snatches
3 Rounds Of Cindy
20 Dumbbell Snatches
2 Rounds Of Cindy
10 Dumbbell Snatches
1 Round Of Cindy
*Alternating one arm DB power snatch; use Open standard (no touching body with opposite hand or arm)
**1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats
Photo by @robcwilson
Today’s DB snatch was a return to the Open with 17.1 mixed with some “Murph” preparation! Get signed up for Memorial Day Murph.
“At 400 pounds, David McMullan walked into a CrossFit affiliate for the first time. Through hard work, discipline and sacrifice he changed his life completely. But it didn’t end there. David was inspired to share his passion for health and fitness with others. He earned his Level 1 as well as other nutrition certifications. He’s coached numerous athletes both in and out of the affiliate. David found his calling in life and is dedicated to helping others succeed as well.”
-Joe Fowler
2 Squat Cleans, pick load
Every 1 min for 8 mins.
7 rounds for time of:
5 Squat Cleans (155#/105#)
7 Handstand Push-ups
9 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Latest updates for the teens and the masters divisions in the below Update Shows. Some amazing numbers are being put up by teens and also former Games athletes are now making a splash into the Masters across several age groups. The Games continues to evolve to truly finding the fittest on earth.
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 rounds for time of:
6 Hang Power Snatches (95#/65#) 6 Overhead Squats (95#/65#)
6 Snatch Balances (95#/65#)
* If you can not snatch balance into a full ROM OHS, back rack the bar and perform 6 back squat + push press (back rack thrusters).
Photo by @robcwilson
Congrats to Eva for finishing the 2017 CrossFit Games Age Group Online Qualifier in 141st place worldwide! (over 2000 girls in the 16-17 year division started the Open)
Getting to the Online Qualifier required putting in work that was far more than just the single workout of the day. For the past year Eva attacked multiple WOD’s a day, while targeting her weaknesses and shoring up her strengths. Along the way her confidence, health and fitness grew by leaps and bounds. This training cycle that started after last year’s Open showed the dedication, discipline, and endurance needed for a CrossFit athlete to get to the next level. We are proud to see Eva reach her goal of getting to the qualifier!
Teens and Masters Athletes Qualify for the CrossFit Games
Alt EMOM 10 mins: Deadlifts and Muscle-upsEvery 1 min for 10 mins, alternating between:
2 Deadlifts, pick load
2 Muscle-ups
5 rounds for time of:
15 Deadlifts (185#/135#)
15 Toes To Bars
Photo by @robcwilson
This is a cool video with a great message. It won the CrossFit video contest recently.
Split Jerk 3-2-2-1-1-1Split Jerk 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Shoulder-to-Overhead (135#/95#)
Chest-to-bar Pull-up
Photo by @robcwilson
Today’s WOD was one of the four 2017 CF Games Online qualifier workouts for the Teens/Masters divisions that wrapped yesterday. Final score validation is tomorrow and the standings will lock. Great job and congrats to Eva for all the hard work making it to the qualifier round out of the Open and getting these done this past weekend!
CrossFit WOD 170423 With James Hobart
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Kettlebell Clean & Jerks (Pair 53#/35#)
3 Muscle-ups
Photo by @robcwilson
Today’s WOD is a main site workout that features double kettlebell clean and jerks. Watch Sara S. complete this workout in under 5 minutes:
Sara Sigmundsdottir Does 170316
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. Use as a warm-up. Don’t drop last rep. Use mats.
Complete as many rounds as possible in 20 mins of:
6 Deadlifts (225#/155#)
7 Burpee Pull-ups
10 Kettlebell Swings (70#/53#)
Run 200m
Post total rounds.
U.S. Marine Corps SGT John Rankel, 23, of Indiana, based out of Camp Pendleton, CA, was killed 6/7/2010, while supporting combat operations in Afghanistan.
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Complex 1+1
Every 3 mins for 15 mins do:
20 Dumbbell Front Rack Walking Lunges, pick load
40 Double Unders
Photo by @robcwilson
The Online Qualifiers workouts have been announced: 2017 Qualifier Workouts