Category: WOD

Advanced RX Class: Alt EMOM 10 mins: Row (10/8 Cal) and Squat Cleans & Pt. 1: 4-5-6-6-5-4: Squat Cleans and Deficit Handstand Push Ups & Pt. 2: AMRAP 3 Minutes

Advanced RX Class:

Alt EMOM 10 mins: Row (10/8 Cal) and Squat Cleans

Every 1 min for 10 mins, alternating between:
10/8 Row (Cal)
2 Squat Cleans, pick load

BTWB

Pt. 1: 4-5-6-6-5-4: Squat Cleans and Deficit Handstand Push Ups

4-5-6-6-5-4 reps, for time of:
Squat Clean, pick load
Deficit Handstand Push Up (8″/4″)

* Rest 5 minutes then Pt. 2.

BTWB

Pt. 2: AMRAP 3 mins: Push Jerks and Chest-to-bar Pull-ups

Complete as many rounds as possible in 3 mins of:
10 Push Jerks (135#/95#)
10 Chest-to-bar Pull-ups

Photo by @robcwilson

I leave and this is what happens with the Advanced RX Class…
Results

Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups

Team WOD: AMRAP 17 mins: Row (Cal), Deadlifts, Hang Power Cleans, STO, and Pull-ups

As a team of 2 complete complete as many rounds as possible in 17 mins of:
7 Row (Cal)
10 Deadlifts (115#/75#)
10 Hang Power Cleans (115#/75#)
10 Shoulder-to-Overheads (115#/75#)
7 Pull-ups
*  Alternate after each full movement. (Partner 1 Row 7 cal, Partner 2 deadlifts, etc.) One bar, one rower.

BTWB

Photo by @robcwilson

Results

Lifting: Back Squats and Weighted Ring Dips & 4 RFT: Walking Lunges and AbMat Sit-ups

Lifting: Back Squats and Weighted Ring Dips

Back Squat 3-3-3-3, using heaviest weight per set
Weighted Ring Dip 3-3-3-3, using heaviest weight per set
* Alternate Squats and Dips

BTWB

4 RFT: Walking Lunges and AbMat Sit-ups

4 rounds for time of:
Walking Lunge 50m
50 AbMat Sit-ups

BTWB

Photo by @robcwilson

Results
Results cont

Deadlift 3-3-3-3 & 3 RFT: Deadlifts, Rows and Box Jumps

Deadlift 3-3-3-3

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use mats. No dropping from top.

BTWB

3 RFT: Deadlifts, Rows and Box Jumps

3 rounds for time of:
12 Deadlifts (245#/165#)
Row 500m
18 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

This week’s benchmark WOD variant is “Christine” but with a heavier bar and taller box jumps.
Results
Results cont

Hang Squat Snatch 3-2-1-1-1 & 2 RFT: Overhead Squats, Toes-to-bars and Double Unders

Hang Squat Snatch 3-2-1-1-1

Hang Squat Snatch 3-2-1-1-1

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

BTWB

2 RFT: Overhead Squats, Toes-to-bars and Double Unders

2 rounds for time of:
30 Overhead Squats (95#/65#)
30 Toes-to-bars
60 Double Unders

BTWB

Happy birthday Kimberlee (not Reid)! Just kidding Happy birthday to Reid too!

Photo by @robcwilson

6 Things to Know about the 2017 Reebok CrossFit Games

Exclusive: Mayhem Freedom Talks Games, Going for a Three-peat
Results
Results cont

Bench Press 10-10-10 & Chipper: Runs, Kettlebell Swings, and Pull Ladder

Bench Press 10-10-10

Bench Press 10-10-10

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

BTWB

Chipper: Runs, Kettlebell Swings, and Pull Ladder

For time:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Chest-to-bar Pull-ups
Run 400m
21 Kettlebell Swings
12 Muscle-ups

BTWB

Photo by @robcwilson

New 10/7/5/3/1 strength cycle begins!  We will focus on Bench this month and also continue our Front Squat with 8/6/4/2/1. Other lifts will also be programmed as usual.
With travel to the Games and the events beginning Thursday I will not be updating the website starting Wednesday through next Monday. I’ll get caught up with Results postings next week when I return.
Cool Drone Footage Above Sprint O-Course and North Park Venue
2017 Games Events
How To Watch The 2017 Games
Results
Results cont

SNORIDGE CROSSFIT