Category: WOD

Advanced RX: Squat Clean Thruster: 1RM & FT: Run, Thrusters, and Rope Climbs & Checkout: Row, Assault Bike and Double Unders

Advanced RX Class:

Squat Clean Thruster: 1RM

Find your Squat Clean Thruster 1 Rep Max.

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FT: Run, Thrusters, and Rope Climbs

For 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

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Checkout: Row, Assault Bike and Double Unders

For time:
30 Row Calories
30 Assault Bike Calories
100 Double Unders

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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

Results

Team WOD: Run, Thrusters, and Rope Climbs

Team WOD: Run (bumper plate), Thrusters, and Rope Climbs

As 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.

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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

Results

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees & Checkout: 100 AbMat Sit-ups

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load

BTWB

15-12-9-6-3: Hang Power Cleans and Lateral Burpees

15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)

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Checkout: 100 AbMat Sit-ups

For time:
100 AbMat Sit-ups

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Photo by @robcwilson

Results

Results cont

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load

BTWB

15-12-9-6-3: Hang Power Cleans and Lateral Burpees

15-12-9-6-3 reps, for time of:
Hang Power Clean, 135/95 lbs
Lateral Burpee (Over Barbell)

BTWB

Back Squat 1-1-1-1-1 & 3 RFT: Back Squats, Double Unders and Ball Slams

Back Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

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

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3 RFT: Back Squats, Double Unders and Ball Slams

3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)

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Lisa takes her rehab to another level with the Stone Slam. #noisecomplaint

Photo by @robcwilson

Update Show: Masters Men 35-49 After the Open

Results

Results cont

Max Effort Day: 1RM & Max Effort Day: Pull-ups, Handstand Push-ups, Toes-to-bars, Wall Balls, Double Unders, Row, Run & Max Effort Day: Box Jump Max Height

Max Effort Day: 1RM Snatch, Clean & Jerk, or Front Squat

Round One: Max Effort Day (1RM)

20 Minutes to complete:
1RM
Clean & Jerk, Snatch or Front Squat

* Choose 1 lift

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Max Effort Day: Pull-ups, Handstand Push-ups,
Toes-to-bars, Wall Balls, Double Unders, Row, Run

After 1RM choose a minimum of 3 exercises and shoot for a personal record.

Round Two: Max Effort Day (Choose minimum of 3):
Row 500m Max Effort
Run 400m Max Effort
Standing Box Jump Max Height
Pull-ups Max Reps
Double-Unders Max Reps
Toes-to-bar Max Reps
Wall Balls Max Reps
Handstand Push-ups Max Reps

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Photo by @robcwilson

Today was something we haven’t done in a long time – max effort day! Finding your max lift or max unbroken set, or fastest time is a fun challenge that helps you find your limits and also push for a PR. We will do this again with the same lifts and a few different movements really soon. Lots of PR’s and new goals were set today, so get after your goats and practice them to be ready for the rematch!

I will also program the max height box jump again as there was some confusion in the early classes as to whether a step or moving start could count. The intent was that this was to be a standing static jump with no step to or moving/running start. That momentum shift is a large advantage to jumping for height. Next time it will be spelled out better.

CF Games 40-44 Men’s Masters Open Winner Banned and Disqualified

Chad Vaughn, 315-lb. Clean and Jerk

Results

Results cont

Push Press 3-3-3 & 4 RFT: Run, Handstand Push Ups, Sumo Deadlift High Pulls and Box Jumps

Push Press 3-3-3

Push Press 3-3-3

Rest as needed between sets.

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4 RFT: Run, Handstand Push Ups, Sumo Deadlift High Pulls and Box Jumps

4 rounds for time of:
Run 400m
9 Handstand Push Ups
12 Sumo Deadlift High Pulls (95#/65#)
15 Box Jumps (24″/20″)

BTWB 

Photo by @robcwilson

Running weather is back and Brian is pumped!

Results

Results cont

SNORIDGE CROSSFIT