Category: WOD

Snatch Balance 1-1-1-1-1 & Alt EMOM 15 mins: Overhead Squats, Toes-to-bars and Kettlebell Swings

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS practice.

BTWB

Alt EMOM 15 mins: Overhead Squats, Toes-to-bars and Kettlebell Swings

Every 1 min for 15 mins, alternating between:
9 Overhead Squats (Pick load)
12 Toes-to-bars
15 Kettlebell Swings (53#/35#)

BTWB
Photo by @robcwilson
Join us tomorrow in the lobby at 5pm PST to find out what’s in store for 18.4!

Dave Castro Promises 18.4 “Will Be Special”

Fan Favorites Face Failure

Results

Results cont

Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk & 7 RFT: Shoulder-to-Overheads, Pull-ups and Burpees

Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Complex. Split or push jerk.

BTWB

7 RFT: Shoulder-to-Overheads, Pull-ups and Burpees

7 rounds for time of:
7 Shoulder-to-Overheads  (115#/75#)
7 Pull-ups
7 Burpees

BTWB
Photo by @robcwilson

This is amazing to watch. Clean form, all unbroken, two rounds of flawless execution.

Dakota Rager Did It! He Finished 18.3!!! (Video)

No Results pics due to my iPhone sucking. 

Back Squat 4-4-4 & 3 RFT: Front Squats, Thrusters, Back Squats and Run

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

3 RFT: Front Squats, Thrusters, Back Squats and Run

3 rounds for time of:
5 Front Squats (95#/65#)
10 Thrusters
15 Back Squats
Run 400m

BTWB
Photos by @robcwilson
The top two 18.3 scores for the gym were Rob W. and Mark B. who both made it into the 2nd round! Incredible work!


Update Studio: 18.3 Leaderboard Instant Update

Results

Results cont

Advanced RX: Deadlift 3-3-3 & 18-15-12-9-6-3: Row Calories, Deadlifts and Ring Push-ups

Advanced RX Class:

Deadlift 3-3-3

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no drops from top

BTWB

18-15-12-9-6-3: Row Calories, Deadlifts and Ring Push-ups

18-15-12-9-6-3 reps, for time of:
Row Calories
Deadlift (225#/155#)
Ring Push-up

BTWB
Photo by @robcwilson
Be sure to get your 18.3 score submitted by 5PM PST on Monday. If you need to make up the Open WOD you must complete it by the 4pm class and submit your score.

Every 18.3 Tip, Trick and Strategy Video We Could Find!

Results

Team Lifting: Deadlift: 3RM & Team WOD: AMRAP 15 mins: Deadlifts, Hand Release Push-Ups and Rows

Team Lifting: Deadlift: 3RM

Teams of 2 share a bar and find your Deadlift 3 Rep Max.
* 8 minutes total for each person to find a 3RM Touch and go DL. No drops from the top.

BTWB

Team WOD: AMRAP 15 mins: Deadlifts, Hand Release Push-Ups and Rows

As a team of 2 complete as many rounds as possible in 15 mins of:
9 Deadlifts (185#/135#)
12 Hand Release Push-Ups
Row 150m
*  Alternate each individual movement with your partner. Touch and go DL, no drop from top.

BTWB
Photo by @robcwilson
Be sure to get your 18.3 score submitted by 5PM PST on Monday. If you need to make up the Open WOD you must complete it by the 4pm class and submit your score.
18.3 Recap: Panic and Confusion

Results

SNORIDGE CROSSFIT