Category: WOD

Advanced RX: EMOM for 8 mins: Power Clean & Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-bars & Pt. 2: 5 RFT: Double Unders and Runs

Advanced RX Class:

EMOM for 8 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 8 mins.

BTWB

Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
5 Power Cleans (205#/135#)
10 Toes-to-bars
* Rest 3 min. then complete Pt. 2

BTWB

Pt. 2: 5 RFT: Double Unders and Runs

5 rounds for time of:
35 Double Unders
Run 200m

BTWB
Photo by @robcwilson
The Power Clean

Results

Front Racked Alternating Reverse Lunge 8-8-8 & Alt EMOM 18 mins: Rows, Burpees and Wall Balls

Front Racked Alternating Reverse Lunge 8-8-8

Front Racked Alternating Reverse Lunge 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 8 total (4 each leg). Clean from floor.

BTWB

Alt EMOM 18 mins: Rows, Burpees and Wall Balls

Every 1 min for 18 mins, alternating between:
Row 150m/125m (M/F)
10 Burpees
15 Wall Balls (20#/14#)

BTWB
Photo by @robcwilson

Results

Results cont

Weighted Ring Dip 5-4-3-2-1 & 4 RFT: Run, Handstand Push Ups and Rope Climbs

Weighted Ring Dip 5-4-3-2-1

Weighted Ring Dip 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to unweighted strict dips or unweighted kipping x 2

BTWB

4 RFT: Run, Handstand Push Ups and Rope Climbs

4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs, 15 ft

BTWB

Every 2 mins for 12 mins: Squat Snatch + Overhead Squats & 5 RFT: Deadlifts, Hang Power Snatches and Overhead Squats

Every 2 mins for 12 mins: Squat Snatch + Overhead Squats

Every 2 mins for 12 mins do:
1 Squat Snatch + 1 Overhead Squat, pick load

BTWB

5 RFT: Deadlifts, Hang Power Snatches and Overhead Squats

5 rounds for time of:
9 Deadlifts (135#/95#)
6 Hang Power Snatches (135#/95#)
3 Overhead Squats (135#/95#)

BTWB

Deadlift: 3-3-3-3-3 & Chipper: Deadlifts, Pull-ups, Box Jumps, KB Swings, Double Under Ladder

Deadlift: 3-3-3-3-3

Deadlift 3-3-3-3-3

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

BTWB

Chipper: Deadlifts, Pull-ups, Box Jumps, KB Swings, Double Under Ladder

For time:
10 Deadlifts (275#/185#)
20 Pull-ups
30 Box Jumps (24″/20″)
40 Kettlebell Swings (53#/35#)
50 Double Unders
40 Kettlebell Swings
30 Box Jumps
20 Pull-ups
10 Deadlifts

BTWB
Photo by @robcwilson
OnRamp has begun! Please welcome Bryan, Doug and Ron. Last month’s crew has also all re-upped so make Sage, Wes and Sanket feel welcome!

The New Games Format: Everything We Know So Far + Who’s Most Affected

Results

Results cont

Back Squat 4-4-4 & FGB Style: Air Squats, Push-ups, Row and AbMat Sit-ups

Back Squat 4-4-4

Back Squat 4-4-4

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

BTWB

FGB Style: Air Squats, Push-ups, Row and AbMat Sit-ups

3 rounds, 1 min per station, of:
Air Squat
Push-up (hand release)
Row (calories)
AbMat Sit-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Total reps each round

BTWB
Photo by @robcwilson
More sanctioned CrossFit Games qualifying events announced as well as clarification on what happens if an athlete wins multiple sanctioned events:
Wodapalooza Gains Sanctioned Status
CrossFit Sanctions Global Fitness Festival Wodapalooza

Results

Results cont

SNORIDGE CROSSFIT