Category: WOD

Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat & 5 RFT: Power Snatches, Overhead Squats and Double Unders

Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat

Snatch Grip Deadlift 3-3-3-3, using heaviest weight per set
Hang Squat Snatch 2-2-2-2, using heaviest weight per set
Overhead Squat 1-1-1-1, using heaviest weight per set
* 3 Snatch DL + 2 HS + 1 OHS complex.

BTWB

5 RFT: Power Snatches, Overhead Squats and Double Unders

5 rounds for time of:
5 Power Snatches (115#/75#)
5 Overhead Squats (115#/75#)
30 Double Unders

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  • 6/30 Friday, 7/1 Saturday and 7/3 Monday:
    • Normal Schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

The Power Snatch

Applications of the Support on Rings

Results

Results cont

Shoulder Press 10-10-10 & AMRAP 7 mins: Row, Push Press then Max Reps Burpees

Shoulder Press 10-10-10

Shoulder Press 10-10-10

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

BTWB

AMRAP 7 mins: Row, Push Press then Max Reps Burpees

Complete as many rounds as possible in 7 mins of:
60/50 Row (Cal)
25 Push Press (95#/65#)
then Max rep Burpees in remaining time
Men: Row 60 cal, Women: Row 50 cal.

Score is total burpees.

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  • 6/30 Friday, 7/1 Saturday and 7/3 Monday:
    • Normal Schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 Central Regional Highlights

Results

Results cont

Back Squat 8-8-8 & 5 RFT: Runs, Back Squats and Rope Climbs

Back Squat 8-8-8

Back Squat 8-8-8

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

BTWB

5 RFT: Runs, Back Squats and Rope Climbs

5 rounds for time of:
Run 400m
9 Back Squats (155#/105#)
2 Rope Climbs, 15 ft

BTWB  

Photo by @robcwilson

2017 South Regional Highlights

Results

Results cont

Advanced RX: EMOM for 10 mins: Power Snatch & Pt. 1: 12-9-6-3: DB Box Step-ups, Power Snatches, and Front Squats & Pt. 2: AMRAP 6 mins: Double Unders, Muscle-ups and Handstand Walks

Advanced RX Class:

EMOM for 10 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 10 mins.

BTWB

Pt. 1: 12-9-6-3: DB Box Step-ups, Power Snatches, DB Box Step-ups and Front Squats

12-9-6-3 reps, for time of:
Dumbbell Box Step-up (45#/25#) (24″/20″)
Power Snatch (135#/95#)
Dumbbell Box Step-up (45#/25#) (24″/20″)
Front Squat (135#/95#)

* Rest 5 minutes, then part 2.

BTWB

Pt. 2: AMRAP 6 mins: Double Unders, Muscle-ups and Handstand Walks

Complete as many rounds as possible in 6 mins of:
20 Double Unders
2 Muscle-ups
Handstand Walk, 15 ft

BTWB  

Photo by @robwilson

Our July OnRamp Schedule:

  • Tuesday 7/11 at 7:00 pm
  • Thursday 7/13 at 7:00 pm
  • Saturday 7/15 at 8:30 am
  • Monday 7/17 at 7:00 pm

* Each OnRamp session will run approximately 1 hr to 1 hr 20 min.
Contact us if you’re interested!

Results

Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-ups

Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-ups

Teams of 2 complete 2 rounds for time of:
30 Hand Release Push-Ups
40 Power Snatches (115#/75#)
50 Dumbbell Box Step-ups (35#/20#) (24″/20″)
60 Row Calories
70 AbMat Sit-ups
* Alternate work and rest. Share bar, DB, and rower.

BTWB  

Photo by @robwilson

Our July OnRamp Schedule:

  • Tuesday 7/11 at 7:00 pm
  • Thursday 7/13 at 7:00 pm
  • Saturday 7/15 at 8:30 am
  • Monday 7/17 at 7:00 pm

* Each OnRamp session will run approximately 1 hr to 1 hr 20 min.
Contact us if you’re interested!

How to Win the CrossFit Games

Results

Deadlift 5-5-5 & E3MOM: Run, Deadlifts and Wall Balls

Deadlift 5-5-5

Deadlift 5-5-5

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

BTWB

E3MOM: Run, Deadlifts and Wall Balls

Every 3 mins for 18 mins do:
Run 200m
10 Deadlifts (155#/115#)
15 Wall Balls (20#/14#)
* Scale WB down if you cannot complete all movements within 3 min. to allow for rest.

BTWB  

Photo by @robcwilson

2017 Pacific Regional Highlights

Results

Results cont

Snatch Balance 1-1-1-1-1 & AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups

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 OH Squat.

BTWB

AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups

Complete as many rounds as possible in 12 mins of:
Run 400m
15 Overhead Squats (95#/65#)
12 Chest-to-bar Pull-ups

BTWB  

Photo by @robcwilson

Tweens and Teens session is done! We will look to start another session in August or may do summer camp daily style classes for week long blocks. Details to come.

2017 ATLANTIC REGIONAL HIGHLIGHTS

Results

Results cont

Lifting: Complex 3 Deadlifts + 2 Hang Power Cleans + 1 Jerk & AMRAP 7 mins: Hang Power Cleans and Lateral Burpees

Lifting Complex: 3 Deadlifts + 2 Hang Power Cleans + 1 Jerk

Deadlift 3-3-3-3, using heaviest weight per set
Hang Power Clean 2-2-2-2, using heaviest weight per set
Jerk 1-1-1-1, using heaviest weight per set
* Complex 3 DL + 2 HPC + 1 Jerk.

BTWB

AMRAP 7 mins: Hang Power Cleans and Lateral Burpees

Complete as many rounds as possible in 7 mins of:
7 Hang Power Cleans (155#/105#)
7 Lateral Burpee (Over Barbell)

BTWB  

Photos by @robcwilson

Congrats to Diane for WOD # 250! To celebrate she knocked out 250 lateral burpees after class (pictured).  Amazing!!!

Also congrats to Bob B. for crushing the Advanced RX Test tonight. He cruised right through the whole thing leading me to wonder if I need to make it harder…

In all seriousness both Diane and Bob are great examples of consistency and hard work, and both have made big gains in their health and fitness. As Rob W. would say, “Proud of you! So proud!”.

In the “My fitness is inadequate” Department:

This 19 year old from Uzbekistan just snatched 397 lbs.  and also clean and jerked 462 lbs. to win the Junior World Championships. His total would have placed him 4th at the last Olympics.

19-Year Old Farkhodbek Sobirov Lifts More Than Olympian Kendrick Farris

Results

Results cont

Front Squat : 1 Rep Max & Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps

Front Squat : 1 Rep Max

Record your best Front Squat 1 Rep Max lift.
* use mats for drops

BTWB

Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps

Tabata Dumbbell Thruster, pick load
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB 

Photo by @robcwilson

Testing day! Today we finish the Front Squat cycle of 10, 7, 5, 3 and 1 rep maxes each week. Lots of squat strength added this month and now the trick will be to balance both Front and Back Squats while looking to cycle a different lift.

Games Athletes Prepping for Freestanding Handstand Push-ups

Results

Results cont