Category: WOD

Front Squat 2-2-2-2 & AMRAP 14 mins: Wall Balls and Run

Front Squat 2-2-2-2

Front Squat 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 14 mins: Wall Balls and Run

Complete as many rounds as possible in 14 mins of:
9 Wall Balls (20#/14#)
Run 100m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Alt EMOM 10 mins: Muscle-ups and Handstand Holds & FT: Muscle Ups, Push Press and Rows

Alt EMOM 10 mins: Muscle-ups and Handstand Holds

Every 1 min for 10 mins, alternating between:
2 Muscle-ups
Handstand Hold, 20 secs
* Freestand HS Holds total 20s. Scale to HS on wall or pike hold off box for 20 sec.

BTWB

FT: Muscle Ups, Push Press and Rows

For time:
10 Muscle Ups
100 Push Press (75#/55#)
Row 1000m
* Scale MU to 20 C2B or 15 Strict Pull-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results 

Results cont

Sumo Deadlift 3-3-3 & AMRAP 16 mins: Toes-to-bars, Deadlifts and Double Unders

Sumo Deadlift 3-3-3

Sumo Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 16 mins: Toes-to-bars, Deadlifts and Double Unders

Complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
20 Deadlifts (165#/115#)
30 Double Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

Toomey and Fraser Stay Gold!

2020 CrossFit Games Highlights

Results

Results cont

18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU & Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU

18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU

18-15-12-9-6 reps, for time of:
Row Calorie
Medicine Ball Clean (20#/14#)
Kettlebell Swing (53#/35#)
Medicine Ball Sit-up (20#/14#)
Burpee
Handstand Push-up

BTWB

Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU

As a team of 2 complete 3 rounds for time of:
400m Partner Run
50 Kettlebell Swings (53#/35#)
40 Sit-up (abmat)s
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups

Post total time.

* In teams of 2, both partners run together then alternate and split up the work as needed.

BTWB

Photo by @robcwilson @snoridgecrossfit

Saturday Viewership Brings Total to Nearly 8 Million

What Fraser and Medeiros Discussed During the Long Run Back

Results

Front Squat 3-3-3-3 & 10-9-8-7-6-5-4-3-2-1: Thrusters and Box Jump Overs

Front Squat 3-3-3-3

Front Squat 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

10-9-8-7-6-5-4-3-2-1: Thrusters and Box Jump Overs

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Thruster (95#/65#)
Box Jump Over (24″/20″)

BTWB

Photo by @robcwilson @snoridgecrossfit

The CF Games Day 1 has started!  Tune into games.crossfit.com

Morning Chalk Up Speed read: A few stories that came out to get you up to speed.

Results

Results cont

AMRAP 20 mins: Run, Supine Ring Rows and Power Snatches

AMRAP 20 mins: Run, Supine Ring Rows and Power Snatches

Complete as many rounds as possible in 20 mins of:
Run 200m
10 Supine Ring Rows
10 Power Snatches (75#/55#)

* RX Supine Ring Row = Elevate feet on box. When hanging from the rings the athlete’s back with arms extended should be at same height as box for elevating the feet. No “kip” or sag in hips. Scale = move feet to lower box or on floor.

BTWB

Photo by @robcwilson @snoridgecrossfit

The final stage of the 2020 CrossFit Games kicks off this Friday at 8:00 AM PT. Event descriptions and other Games news is dropping at a steady pace, here’s everything you need to know right now:

Schedule and How to Watch:

    • Here’s the schedule of events and time zones.
    • All the CrossFit Games stage two events are streaming live for free and there are multiple Internet platforms hosting the stream. Plus, CBS Sports will air a live, two-hour block of Games coverage on Saturday from 12:00-2:00 PT. CBS Sports will also televise two 30-minutes shows leading up to the Games as well as a two-hour documentary later this fall.

Event News:

    • Here is everything we know about the first events of the 2020 CrossFit Games final stage:
      • Event 1: 2007 Reload
      • Event 2: Corn Sack Sprint.
      • Event 3: The CrossFit Total. According to Dave Castro’s Instagram story, it looks like this event will take place outside, similar to 2018.
      • Event 4: Handstand walk event. We don’t have the details, but Dave Castro posted this teaser photo of Kristi Eramo O’Connell handstand walking at the Morgan Hill Soccer Complex.
      • Event 5: Trail Run. We don’t have the details, but Dave Castro posted this teaser photo of the trail run. This appears to be the fifth and final scored event on day one.
      • Event 6: Toes-to-Bar/Lunge. Here’s Adrian Bozman’s breakdown and analysis of the testing of this workout.
      • Event 7: Snatch Speed Triple. Listen in on Adrian Bozman’s thoughts about the programming for this event.
      • Event 8: Bike Repeater
      • Final Event – “Atalanta”: Castro revealed the name of the final event saying it “will be the most difficult final of any Games, if not the most difficult event, to date.” In Greek mythology, Atalanta was a virgin hunter and follower of Artemis, goddess of the hunt.
    • We know that there are ten time blocks on the schedule, but it’s possible that multiple scored events will be programmed inside the same block.

Scoring Notes:

    • There are a couple of key points to take note of for the 2020 CrossFit Games stage two scoring.
      • Each event in the finals will have a point value assigned to it and the final five athletes in each division will have their point totals from stage one reset to 0.
      • For each event in the finals, the scores will be awarded as follows: first place — 100 points, second place — 75 points; third place — 55 points; fourth place — 35 points; fifth place — 15/0 points.
      • Importantly, according to the CrossFit Games scoring page: “For Stage 2, last place (fifth place) can earn 15 points or zero points. If it is determined that an athlete is no longer providing their best effort to complete an event, the competition team may award them zero points for their last-place finish rather than 15.” This point is significant because if an athlete is clearly having a bad event and in the back of the pack with no chance to improve, they will have to maintain a high level of intensity or potentially lose even more points based on a judges’ ruling.
      • Get all the details on the 2020 CrossFit Games leaderboard.

Athlete News and Updates:

    • VIDEO: Beating Tia: What Katrin, Brooke and Kari Have to Do.
    • The CrossFit Games YouTube channel has posted preview videos highlighting each of the final five athletes in the men’s and women’s divisions.
    • The 2020 CrossFit Games Finals Demo Team will be Saxon Panchik, Chandler Smith and Danielle Brandon.
    • According to Dave Castro’s Instagram stories, all of the athletes will have their own trailer/lockerroom space on-site at the Morgan Hill facility.

Everything Else:

    • Be careful as you prepare to watch the Games livestream. According to a CrossFit subreddit thread, there are multiple bootleg or fraudulent streams that could potentially compromise any information users provide. Here is our official guide to Games coverage.
    • CrossFit LLC unveiled a newly revamped CrossFit.com website on Monday
    • CrossFit announced yesterday on Twitter that “yes, there will be a 2020 Games documentary” and the Buttery Bros, Heber Cannon and Marston Sawyers, are producing it.

Road To The Games: All The Pre-Games Athlete Videos You Need To Get Fired Up For Stage Two

Results

Results cont

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