Category: WOD
Overhead Squat: 2-2-2-2-2 & 27-21-15-9: Row Calories, Wall Balls and Overhead Squats
Overhead Squat: 2-2-2-2-2
Overhead Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15-9: Row Calories, Wall Balls and Overhead Squats
27-21-15-9 reps, for time of:
Row Calories
Wall Ball (20#/14#)
Overhead Squat (75#/55#)
Photo by @robcwilson
Bent Over Barbell Row: 8-8-8-8-8 & AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders
Bent Over Barbell Row: 8-8-8-8-8
Bent Over Barbell Row 8-8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders
Complete as many rounds as possible in 10 mins of:
5 Deadlifts (155#/105#)
10 Ball Slams (30#/20#)
25 Double Unders
Photo by @robcwilson
Bench Press: 1-1-1-1-1 & 5 RFT: Devil Press, Box Jumps and Toes-to-bars
Bench Press: 1-1-1-1-1
Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Devil Press, Box Jumps and Toes-to-bars
5 rounds for time of:
10 Devil Press, pick load
10 Box Jumps (24″/20″)
10 Toes-to-bars
* DB Devil Press: complete a burpee on DB handles on the floor, then jump feet back up to hands, then in one ground to overhead motion bring both DB’s overhead locked out (no clean and jerk allowed).
Back Squat: 12RM & AMRAP 20 mins: Run, Air Squats and Muscle Ups
AMRAP 20 mins: Run, Air Squats and Muscle Ups
Complete as many rounds as possible in 20 mins of:
Run 400m
40 Air Squats
4 Muscle Ups
* Sub 8 C2B pull-ups for MU ea round
Photo by @robcwilson
So How Many People Participated in the 2019 CrossFit Open?
Results
Results cont
Shoulder Press: 8-8-8 & CrossFit Games Regional 11.1 & Checkout: 1/2 Marathon Row
Shoulder Press: 8-8-8
Shoulder Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Checkout: 1/2 Marathon Row
Row 21097m
This is an all out effort for time.
2013 CrossFit Games
April Fools!
Photo by @robcwilson
Rich Froning Accepts Individual Invite to Compete at 2019 CrossFit Games
Results
Results cont
Advanced RX: Hang Squat Snatch 1-1-1-1-1 & Chipper: Rows, Wall Balls, Burpees, Hang PS, Box Jumps
Advanced RX Class:
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Wall Balls, Burpees, Hang PS, Box Jumps
For time:
Row 1000m
40 Wall Balls (20#/14#)
30 Burpees
40 Hang Power Snatches (95#/65#)
30 Box Jumps (30”/24”)
40 Wall Balls
Team WOD: AMRAP 20 mins: Partner Wall Balls, Row, Pull-ups, Burpee over DB, Handstand Push-ups
Team WOD: AMRAP 20 mins: Partner Wall Balls, Row, Pull-ups, Burpee over DB, Handstand Push-ups
As a team of 2 complete as many rounds as possible in 20 mins of:
100 Partner Wall Balls (20#/14#)
80 Row Calories
60 Pull-ups
40 Burpee Over Dumbbells
20 Handstand Push-ups
* Alternate work and rest w/ your partner
Advanced RX: Hang Squat Snatch 1-1-1-1-1
Advanced RX: Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Ring Dip (Weighted) 3-3-3-3-3 & 3 RFT: Run, Deadlifts and Double Unders
Ring Dip (Weighted) 3-3-3-3-3
Ring Dip (Weighted) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Deadlifts and Double Unders
3 rounds for time of:
Run 600m
16 Deadlifts (225#/155#)
60 Double Unders
* Touch and Go, no drops
Photo by @robcwilson