Category: WOD
Team WOD: FT: Partner Alternating Wall Balls then 10x Partner Deadlifts and Lateral Burpees
Team WOD:
FT: Partner Alternating Wall Balls then 10x Partner Deadlifts and Lateral Burpees
For time:
100 Partner Alternating Wall Balls (20#/14#)
— then —
10 rounds of:
6 Partner deadlifts (275#/185#)
10 Lateral Burpee (Over Barbell)
* Break up lateral burpees with your partner
Advanced RX: Pt. 1: FT: Handstand Push-ups and Deadlifts & Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls
Advanced RX Class:
Pt. 1: FT: Handstand Push-ups and Deadlifts
For time:
21 Handstand Push-ups
9 Deadlifts (315#/205#)
15 Handstand Push-ups
6 Deadlifts
9 Handstand Push-ups
3 Deadlifts
Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls
For time:
15 Power Cleans (185#/135#)
30 Bar Facing Burpees
60 Wall Balls (20#/14#)
BTWB
Photo by @robcwilson
The 2017 CrossFit Games Open is coming in February and March!
Athletes in the 35-39 age range will now have a division in the Masters competition.
The 2017 Games finals will take place in Madison, WI.
2017 Reebok CrossFit Games Season Schedule
Row : 4 x 500m Repeats & AMRAP 4 mins: Knees To Elbows, Hollow Rocks and AbMat Sit-ups
AMRAP 4 mins: Knees To Elbows, Hollow Rocks and AbMat Sit-ups
Complete as many rounds as possible in 4 mins of:
8 Knees To Elbows
10 Hollow Rocks
12 AbMat Sit-ups
Row : 4 x 500m Repeats
Bench Press 8-6-4-2 & FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders
Bench Press 8-6-4-2
Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders
For time:
10 Burpee Muscle Ups
30 Kettlebell Swings, pick load
100 Double Unders
30 Kettlebell Swings, pick load
10 Burpee Muscle Ups
Sub 10 Burpee Pull-ups
EMOM for 8 mins: Snatch & 3 RFT: Wall Balls, Toes-to-bars and Snatches
3 RFT: Wall Balls, Toes-to-bars and Snatches
3 rounds for time of:
21 Wall Balls (20#/14#)
15 Toes-to-bars
9 Squat Snatches (115#/75#)
BTWB
Photo by @robcwilson
The below movements are part of what we use for almost every warm-up when we snatch. Familiarize yourself with the terminology, movement, and technique below.
EMOM for 8 mins: Snatch
Push Press 5-5-3-3-1-1-1 & AMRAP 12 mins: Clean &Jerks and Runs
Push Press 5-5-3-3-1-1-1
Push Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Clean & Jerks and Runs
Complete as many rounds as possible in 12 mins of:
10 Clean & Jerks (115#/75#)
Run 200m
BTWB
Photo by @robcwilson
Super long boring workout video but a good look at Rich Froning’s new HUGE gym with him training with his team, CF Games 2015 Teens champ and 2016 3rd place athlete Angelo DiCicco and a couple of fit NASCAR Drivers.
100’s Workout – Rich Froning, Danica Patrick and Ricky Stenhouse
Tips for those wanting a faster rope climb:
Push Press 5-5-3-3-1-1-1
Push Press 5-5-3-3-1-1-1
Push Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.