Category: WOD

Deadlift 2-2-2-2-2 & Chipper: Row Calories, Sit-ups, Wall Balls, Push-ups, Deadlifts and HSPU

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last DL.

BTWB

Chipper: Row Calories, Sit-ups, Wall Balls, Push-ups, Deadlifts and HSPU

For time:
60 Row Calories
50 AbMat Sit-ups
40 Wall Balls (20#/14#)
30 Hand Release Push-Ups
20 Deadlifts (225#/155#)
10 Handstand Push-ups

BTWB  

Photo by @robcwilson

Lots of 2 rep PR’s.  Touch and Go’s and not dropping that last rep are starting to add up to better DL form and numbers!

Don’t believe everything you read about CrossFit:

Author of Retracted CrossFit Study Resigns

Movement Videos:

The Deadlift

Rowing

The Kipping Handstand Push-up

Results

Results cont

Front Squat 3-3-3-3-3 & 7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups

Front Squat 3-3-3-3-3

Front Squat 3-3-3

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

BTWB

7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups

7 rounds for time of:
7 Dumbbell Deadlifts, pick load
7 Dumbbell Hang Power Cleans, pick load
7 Dumbbell Front Squats, pick load
7 Pull-ups

BTWB 

Photo by @robcwilson

Dumbbell DT with a pull-up twist. We will be utilizing the dumbbells more often in training with a range of movements as they expose muscle imbalances and help develop coordination and grip strength.

Results

Results cont

Results cont 2

Push Press 5-5-5-5 & 3 RFT: Toes-to-bars, Overhead Walking Lunge With Plates, and Ring Dips

Push Press 5-5-5-5

Push Press 5-5-5-5

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

BTWB

3 RFT: Toes-to-bars, Overhead Walking Lunge With Plates, and Ring Dips

3 rounds for time of:
20 Toes-to-bars
Overhead Walking Lunge With Plate (45#/25#) 50 ft.
15 Ring Dips
Overhead Walking Lunge With Plate (45#/25#) 50 ft.

BTWB 

Photo by @robcwilson

Welcome to Pete, Alex, Joselyn, Gregg, Jaime, Kathy, Jenny and Nicole who completed OnRamp and will be joining classes starting this week! (technically it’s welcome back for Kathy but repeating OnRamp is a great way to refresh and ease back in)

Overweight Cyclist Pays $5,000 to Make His Bicycle 10 Oz. Lighter

Results

Results cont

Advanced RX: Lifting: Back Squat (Pause) and Bench Press & Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells & Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

Advanced RX Class:

Lifting: Back Squat (Pause) and Bench Press

Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set

BTWB

Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells

For time:
30 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
20 Back Squats (185#/115#)
15 Lateral Burpee Over Barbells
10 Back Squats (205#/135#)
15 Lateral Burpee Over Barbells
* Clean from ground. Load as you go.

BTWB

Rest 5 minutes

Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

21-15-9 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up

BTWB  

Photo by @robcwilson

Alexis Johnson and Emily Bridgers Share CrossFit Transformations

Results

Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

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
* Run as a team, split reps. Share a bar and add weight as you go.

BTWB  

Photo by @robcwilson

Thumbs up to two teams for competing this weekend at CF Devotion (Rob W./Eva and Lou/Moe) and kicking some butt in the team competition.  Congrats to Moe and Lou who also both PR’d their snatch!

Results