Bench Press 2-2-2-2
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
10 Min Practice: Double Unders or Rope Climbs & FT: Wall Balls and Rope Climbs
10 Min Practice: Double Unders or Rope Climbs
10 Minutes: Double Under or Rope Climb practice
* Choose DU or Rope climb progression and foot lock practice
FT: Wall Balls and Rope Climbs
For time:
40 Wall Balls (20#/14#)
4 Rope Climbs
30 Wall Balls
3 Rope Climbs
20 Wall Balls
2 Rope Climbs
10 Wall Balls
1 Rope Climb
*scale to 2 supine climbs to 1 rope climb.
Photo by @robcwilson
Update Studio: 18.5 Women’s Top Stories
Update Studio: 18.5 Women’s Top Stories
10 Min Practice: Double Unders or Rope Climbs
10 Min Practice: Double Unders or Rope Climbs
10min Double Under practice
* choose DU or Rope climb progression and foot lock practice
Front Squat 5-5-5 & AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High Pulls
AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High Pulls
Complete as many rounds as possible in 20 mins of:
5 Thrusters (95#/65#)
7 Hang Power Cleans (95#/65#)
10 Sumo Deadlift High Pulls (95#/65#)
Photo by @robcwilson
Squat Snatch (Touch & Go) 2-2-2 & 21-15-9: Squat Snatches and Toes-to-bars
Squat Snatch (Touch & Go) 2-2-2
Squat Snatch (Touch & Go) 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Squat Snatches and Toes-to-bars
21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Toes-to-bar
Lifting: Bent Over Barbell Rows and Strict Handstand Push-ups & 5 RFT: Kettlebell Swings, Burpees and Muscle-ups
Lifting: Bent Over Barbell Rows and Strict Handstand Push-ups
Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Handstand Push-up 3-3-3-3-3, using heaviest weight per set
* Alternate movements. Scale strict HSPU to negatives, HS holds and pikes. No kipping. Use open standards for HSPU.
5 RFT: Kettlebell Swings, Burpees and Muscle-ups
5 rounds for time of:
15 Kettlebell Swings (70#/53#)
10 Burpees
5 Muscle-ups
Photo by @robcwilson
Congrats to Joel for getting engaged! High fives to you and your fiancé!
Sara Sigmundsdottir Featured in FITAID Docuseries | Part 1: Perseverance
Congrats to Joel for getting engaged! High fives to you and your fiancé!
Sara Sigmundsdottir Featured in FITAID Docuseries | Part 1: Perseverance
Advanced RX: EMOM for 7 mins: Power Clean & Jerk & 3 RFT: Row Cal Deadlifts, Hang Power Cleans and Push Jerks & Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups
Advanced RX Class:
EMOM for 7 mins: Power Clean & Jerk
1 Power Clean & Jerk, pick load
Every 1 min for 7 mins.
3 RFT: Row Cal Deadlifts, Hang Power Cleans and Push Jerks
3 rounds for time of:
15 Row Calories
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks
Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups
3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups
Photo by @robcwilson
Friday Night Lights is done for this Open. Time to cool down, stretch and recover.
Post your score ASAP. If you are one of the several that need to complete 18.5 get into class Monday before 5pm and knock it out.
Post your score ASAP. If you are one of the several that need to complete 18.5 get into class Monday before 5pm and knock it out.
Open Workout 18.5 Live Announcement Recap
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats
As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)
* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.
Post total rounds.
Photo by @robcwilson
Friday Night Lights is done for this Open. Time to cool down, stretch and recover.
Post your score ASAP. If you are one of the several that need to complete 18.5 get into class Monday before 5pm and knock it out.
Friday Night Lights is done for this Open. Time to cool down, stretch and recover.
Post your score ASAP. If you are one of the several that need to complete 18.5 get into class Monday before 5pm and knock it out.
Open Workout 18.5 Live Announcement Recap
EMOM for 7 mins: Power Clean & Jerk
CrossFit Games Open 11.6 / 12.5 / 18.5
CrossFit Games Open 11.6 / 12.5 / 18.5
As many reps in 7 mins as you can of:
3 Thrusters (100#/65#)
3 Chest-to-bar Pull-ups
6 Thrusters
6 Chest-to-bar Pull-ups
9 Thrusters
9 Chest-to-bar Pull-ups
12 Thrusters
12 Chest-to-bar Pull-ups
15 Thrusters
15 Chest-to-bar Pull-ups
18 Thrusters
18 Chest-to-bar Pull-ups
21 Thrusters
21 Chest-to-bar Pull-ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
* Hip crease must go below top of knee and lock out over head in line with the middle of the athlete’s body
* Squat clean thruster is allowed for taking the barbell off the floor
* C2B Pull-up: Chest must clearly come into contact with the bar below the collarbone
CrossFit Games Open 18.5 – Scaled
As many reps as possible in 7 mins of:
3 Thrusters (65#/45#)
3 Jumping Pull-ups
6 Thrusters
6 Jumping Pull-ups
9 Thrusters
9 Jumping Pull-ups
12 Thrusters
12 Jumping Pull-ups
15 Thrusters
15 Jumping Pull-ups
18 Thrusters
18 Jumping Pull-ups
21 Thrusters
21 Jumping Pull-ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
* Scaled Jumping Pull-up: For jumping pull-ups, the bar should be set up so it is at least 6″ above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. At the top, chin over bar.
Photo by @robcwilson
Post your score! You have until Monday at 5pm PST to get this WOD done and enter your final Open score of 2018. Make it count!
Where Is “The Redeemed and the Dominant” Available?
Post your score! You have until Monday at 5pm PST to get this WOD done and enter your final Open score of 2018. Make it count!
Where Is “The Redeemed and the Dominant” Available?