Community. Coaching. Caring. Since 2009.
Front Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6-3: Front Squats and Wall Balls18-15-12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Wall Ball (20#/14#)
Photo by @robcwilson
Brazil CrossFit Championship Joins Growing Coalition of Sanctioned Events
Results
Results cont
Advanced RX Class:1 Power Clean & Jerk, pick load
Every 1 min for 6 mins.
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box JumpsAs a team of 2 for time:
Team Relay 200m
100 Kettlebell Swings (53#/35#)
Team Relay 200m
100 Deadlifts (185#/135#)
Team Relay 200m
100 Burpee Box Jumps (24″/20″)
Team Relay 200m
* Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.
Photo by @robcwilson
1 Power Clean & Jerk, pick load
Every 1 min for 6 mins.
*Use mats.
Maltz Memorial Challenge WODFor time:
400m Run
50 Pull-ups
200m Kettlebell Farmer’s Walk (53#/35#)
50 Ring Dips
100 Push-ups
50 Knees To Elbows
100 AbMat Sit-ups
400m Run
* Complete as a Team of 2 or complete Solo. For Team WOD: Run as a team, alternate reps.
MSG Michael Maltz, USAF Pararescueman and DEA was KIA in Afghanistan in a helicopter crash in service to our country on 3/23/2003.
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Row Calories, Power Snatches and Toes-to-barsComplete as many rounds as possible in 15 mins of:
15 Row Calories
15 Power Snatches (75#/55#)
15 Toes-to-bars
Front Squat : 2-2-2-2Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
21 Ball Slams (30#/20#)
15 Front Squats (155#/105#)
9 Chest-to-bar Pull-ups
Photo by @robcwilson
Make sure you are aware of the schedule this week!
Thanksgiving Week Schedule:
Shoulder Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m
Photo by @robcwilson
Make sure you are aware of the schedule this week!
Thanksgiving Week Schedule:
Bench Press 10-8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs4 rounds for time of:
Run 400m
12 Back Squats (155/105#)
12 Bench Press (135/95#)
2 Legless Rope Climbs
Photo by @robcwilson
Thanksgiving Week Schedule:
Wodapalooza, Cape Town Partnership Signals Industry Shift on Qualifiers
Results
Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-upsAs a team of 2 complete for time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
* One works, one rests.
Photo by @robcwilson
Thanksgiving Week Schedule: