Community. Coaching. Caring. Since 2009.
Hang Squat Clean 1-1-1-1-1Hang Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
120 Double Unders
50 Kettlebell Swings (70#/53#)
30 Box Jump Overs (30″/24″)
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
“FGB Style” – Sumo Deadlift High-pulls, Push Press and Row Calories5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Post total reps per round. For BTWB, will need to post individual reps per exercise.
Chipper: Runs, Wall Balls, Muscle-upsFor time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m
Photo by @robcwilson
Congrats to Sophia for hitting her 100th WOD today!
David was so excited to hear the news!
Regionals Week 3 in Photos, Joy and Spain
Weighted Pull-up 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 13 mins of:
3 Burpee Pull-ups
5 Touch And Go Deadlifts (225#/155#)
7 Box Jumps (24’/20″)
9 Ball Slams (30#/20#)
* Scale BPU to burpee + jumping pull-up
Photos by @robcwilson
Welcome to our latest OnRamp group! We have a full OnRamp this month with 8 people. Please be sure to introduce yourself to all of them and make them feel welcome.
The Tweens and Teens class did some pull-up practice tonight too!
The 2017 Regionals have ended and now we look ahead to the Games, which will take place Aug. 3-6, in Madison, Wisconsin.
Your 2017 CrossFit Games Rookies
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use new mats
3 RFT: Runs, Squat Snatches and Handstand Push Ups400m Run
15 Squat Snatches (75#/55#)
9 Handstand Push-ups
AMRAP 15 mins: Squat Cleans, Toes-to-bars and Row CaloriesComplete as many rounds as possible in 15 mins of:
9 Squat Cleans (155#/105#)
12 Toes-to-bars
15 Row Calories
Photo by @robcwilson
After a pretty thrilling final event in each of the Regionals this weekend the Games qualifiers are set. Onward to Madison, WI!
Smith Brothers Qualify for the CrossFit Games
Chris Spealler Accepts CrossFit Games Masters Invite
Frederik Aegidius Edges Lukas Hogberg by 2 Points To Qualify for CrossFit Games
Record your best Squat Clean (Touch & Go) 2 Rep Max lift.
* As a team of 2 you have 10 min to each find a 2RM
Record your best Squat Clean (Touch & Go) 2 Rep Max lift.
* As a team of 2 you have 10 min to each find a 2RM
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 RFT: Rows, Sit-ups, Runs and Ring Dips2 rounds for time of:
Row 750m
60 AbMat Sit-ups
Run 600m
15 Ring Dips
