Community. Coaching. Caring. Since 2009.
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6: Handstand Push-ups, Box Jumps, Wall Balls and Toes-to-bars18-15-12-9-6 reps, for time of:
Handstand Push-up
Box Jump (24″/20″)
Wall Ball (20#/14#)
Toes-to-bar
Back Squat 10-10-10Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 2000m
This is an all out effort for time.
Photo by @robcwilson
More benchmark lifts and workouts continue this week. Finding a 10RM squat and setting a 2k row will allow you to set targets for a wider range of reps and distance while also working strength and conditioning in a domain we don’t often hit.
Hang Squat Snatch 2-2-2-2-2Hang Squat Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
5 Chest-to-bar Pull-ups
10 Push-ups
15 Front Squats (45#/33#)
Photo by @robcwilson
This Thursday we will learn the workouts for the Teens and Masters Online Qualifier. Here’s to hoping for some well programmed and fun workouts for Eva (as well as ones to program for the gym).
Regionals invites are all set. They will begin May 19 with the West Regional being held in Portland June 2-4.
Get Your Regional Tickets Now!
Working on the rope climb? The Rope Climb (Basket)
Ben Smith does Heavy “Amanda” (Snatches and Muscle-ups): Ben Smith Scales Up Today’s Workout
FT: Run, Thrusters, and Rope ClimbsFor time:
Run 200m
18 Thrusters (75#/55#)
4 Rope Climbs 15 ft.
Run 200m
15 Thrusters (95#/65#)
3 Rope Climbs
Run 200m
12 Thrusters (115#/75#)
2 Rope Climbs
Run 200m
9 Thrusters (135#/95#)
1 Rope Climb
*Change load as you go
For time:
30 Row Calories
30 Assault Bike Calories
100 Double Unders
Photo by @robcwilson
In a nod to the classic television series, “The Golden Girls,” Rich Froning and Dan Bailey star in a CrossFit original production: “The Golden Boys.” Dorothy, Blanche, Rose and Sophia are replaced with Froning, Bailey, special guest Sara Sigmundsdottir and some dumbbells. Watch the fun and drama unfold as Froning and Bailey go head-to-head in Open Workout 17.2. The Golden Boys
Team WOD: Run (bumper plate), Thrusters, and Rope ClimbsAs a Team of 2, complete for time:
400m Run (Bumper plate 45#/25#)
60 Thrusters (95#/65#)
6 Rope Climbs, 15 ft
400m Run (bumper plate)
40 Thrusters
4 Rope Climbs
400m Run (bumper plate)
20 Thrusters
2 Rope Climbs
Break up the reps for Thrusters/RC but must run together.
Share one bumper plate as a team. Sub 2 Supine RC to 1 RC.
Photo by @robcwilson
In a nod to the classic television series, “The Golden Girls,” Rich Froning and Dan Bailey star in a CrossFit original production: “The Golden Boys.” Dorothy, Blanche, Rose and Sophia are replaced with Froning, Bailey, special guest Sara Sigmundsdottir and some dumbbells. Watch the fun and drama unfold as Froning and Bailey go head-to-head in Open Workout 17.2. The Golden Boys
Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load
15-12-9-6-3: Hang Power Cleans and Lateral Burpees15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)
For time:
100 AbMat Sit-ups
Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load
15-12-9-6-3 reps, for time of:
Hang Power Clean, 135/95 lbs
Lateral Burpee (Over Barbell)
Back Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Back Squats, Double Unders and Ball Slams3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)
Lisa takes her rehab to another level with the Stone Slam. #noisecomplaint
Photo by @robcwilson
Back Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.