Category: WOD
Lifting: Complex 1 Squat Clean + 1 Hang Squat Clean & FT: Runs, Chest-to-bar Pull-ups, and Dumbbell Hang Cleans
Lifting: Complex 1 Squat Clean + 1 Hang Squat Clean
Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Use mats.
FT: Runs, Chest-to-bar Pull-ups, and Dumbbell Hang Cleans
For time:
Run 200m
18 Chest-to-bar Pull-ups
18 Dumbbell Hang Squat Cleans, pick load
Run 200m
15 Chest-to-bar Pull-ups
15 Dumbbell Hang Squat Cleans
Run 200m
12 Chest-to-bar Pull-ups
12 Dumbbell Hang Squat Cleans
Run 200m
9 Chest-to-bar Pull-ups
9 Dumbbell Hang Squat Cleans
Run 200m
6 Chest-to-bar Pull-ups
6 Dumbbell Hang Squat Cleans
BTWB
Photo by @robcwilson
Break out the dumbbells and get that pump on!
Back Squat 6-6-6 & 4 RFT: Row Calories, Back Squats and Toes-to-bars
Back Squat 6-6-6
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Row Calories, Back Squats and Toes-to-bars
4 rounds for time of:
15 Row Calories
15 Back Squats (135#/95#)
15 Toes-to-bars
Shoulder Press 7-7-7 & AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps
Shoulder Press 7-7-7
Shoulder Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps
Complete as many rounds as possible in 15 mins of:
4 Handstand Push-ups
8 Sumo Deadlift High-pulls (95#/65#)
12 Box Jumps (24″/20″)
BTWB
Photo by @robcwilson
Today we continue our weekly progression of 10/7/5/3/1 rep schemes for the Shoulder Press.
Rich Froning Knows How to Celebrate Independence Day
He even kept the flag dry and never let it fall!
Dave Castro Drops First Hint of 2017 CrossFit Games: Run-Swim-Run
Team America
Team America
*In teams of two complete for time:
100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-Bar
10 Snatches (any style) 155/105#
30 Toes-to-Bar
50 Burpees
100 Partner Wall Balls (20#/14#)
Advanced Version:
*In teams of two complete:
100 KBS (53#/35#)
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 185/120#
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20#/14#)
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.
BTWB
Photo by @robcwilson
Our traditional 4th of July Team WOD today for both classes using the old Outlaw Way Team America Workout. We’ve done this each year since 2012!
Front Squat 3-3-3-3 & 10 RFT: Thrusters, Push-ups, Run, and Rest
Front Squat 3-3-3-3
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Thrusters, Push-ups, Run, and Rest
10 rounds for time of:
5 Thrusters (115#/75#)
10 Push-up (hand release)
Run 100m
Rest 1 min
Advanced RX: Power Clean 1-1-1-1-1 & Chipper: Runs, Power Cleans, and Pull-ups
Advanced RX Class:
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Power Cleans, and Pull-ups
For time:
Run 800m
25 Power Cleans (135#/95#)
25 Pull-ups
Run 400m
15 Power Cleans (185#/135#)
15 Chest-to-bar Pull-ups
Run 200m
10 Power Cleans (205#/145#)
10 Bar Muscle-ups
* Load bar as you go.
BTWB
Photo by @robcwilson
4th of July Weekend Schedule:
- 7/3 Monday:
- 5:30am class cancelled!
- All other times will run on normal schedule
- 7/4 Tuesday:
- TEAM WOD class at 9:30am
- Advanced RX Class at 10:30am
- All other class times cancelled!
Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups
Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups
As a team of 2 complete for time:
40 Power Cleans, pick load
Partner Run 800m
40 Pull-ups
30 Power Cleans, pick load
Partner Run 600m
30 Pull-ups
20 Power Cleans, pick load
Partner Run 400m
20 Pull-ups
10 Power Cleans, pick load
Partner Run 200m
10 Pull-ups
* Alternate work/rest with your partner except all runs are done as a team. Choose load for PC.
BTWB
Photo by @robcwilson
4th of July Weekend Schedule:
- 7/3 Monday:
- 5:30am class cancelled!
- All other times will run on normal schedule
- 7/4 Tuesday:
- TEAM WOD class at 9:30am
- Advanced RX Class at 10:30am
- All other class times cancelled!
2017 East Regional Highlights
Just….NO:
10 CrossFit-Inspired Tattoos
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Handstand Push-ups, Knees To Elbows and DB Walking Lunges
AMRAP 20 mins: Handstand Push-ups, Knees To Elbows and DB Walking Lunges
Complete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Knees To Elbows
15 Dumbbell Walking Lunges, pick load
* Choose load, farmer carry hold (at your side)