Category: WOD
Alt Front Squat (3 Sec Pause) and Weighted Pull-ups
Alt Front Squat (3 Sec Pause) and Weighted Pull-ups
Front Squat Pause 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause at bottom. Alternate Weighted Pull-ups with each Pause Front Squat set (Squat, Pull-up, Squat, etc.)
Alt EMOM 10 mins: Deadlifts and Box Jumps & 2 RFT: Walking Lunges, Toes-to-bars and Push Press
Alt EMOM 10 mins: Deadlifts and Box Jumps
Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
5 Box Jumps (30″/24″)
2 RFT: Walking Lunges, Toes-to-bars and Push Press
2 rounds for time of:
50 Walking Lunges
25 Toes-to-bars
50 Push Press (75#/55#)
Alt EMOM 10 mins: Deadlifts and Box Jumps
Alt EMOM 10 mins: Deadlifts and Box Jumps
Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
5 Box Jumps, 30/24 in
EMOM for 8 mins: Snatches and Overhead Squats & 2 RFT: Rows, Muscle-ups, Runs and Overhead Squats
EMOM for 8 mins: Snatches and Overhead Squats
Every 1 min for 8 mins do:
1 Snatch
2 Overhead Squats
* 1 Snatch (Squat) + 2 OHS
2 RFT: Rows, Muscle-ups, Runs and Overhead Squats
2 rounds for time of:
Row 500m
10 Muscle-ups
Run 400m
20 Overhead Squats (115#/75#)
BTWB
Photos by @robcwilson
A look at the contrast between missing the Games one year and winning the Regional and going to the Games another year with Josh Bridges and Brooke Ence:
EMOM for 8 mins: Snatches and Overhead Squats
EMOM for 8 mins: Snatches and Overhead Squats
Every 1 min for 8 mins do:
1 Snatch
2 Overhead Squats
* 1 Snatch (Squat) + 2 OHS
Clean & Jerk (Touch & Go) : 3-3-3-3 & 10 RFT: Burpees, Clean & Jerks and Runs
Clean & Jerk (Touch & Go) : 3-3-3-3
Clean & Jerk (Touch & Go) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Burpees, Clean & Jerks and Runs
10 rounds for time of:
5 Burpees
3 Clean & Jerks (155#/105#)
Run 100m
Clean & Jerk (Touch & Go) : 3-3-3-3
Clean & Jerk (Touch & Go) : 3-3-3-3
Clean & Jerk (Touch & Go) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thruster 2-2-2-2 & Fran
Thruster 2-2-2-2
Thruster 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Fran
21-15-9 reps, for time of:
Thruster (95#/65#)
Pull-up
*10 Minute Time Cap. Scale accordingly.
BTWB
Photo by @robcwilson
Our benchmark girl WOD for the week is done! First time for many to tackle “Fran”.
“According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names.
This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.” ~ Coach Greg Glassman
Benchmark Workouts: CrossFit Journal
The New Girls: CrossFit Journal
This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.” ~ Coach Greg Glassman
Benchmark Workouts: CrossFit Journal
The New Girls: CrossFit Journal
Back Squat 5-5-5-5 & Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, Toes to Bars, Handstand Push-ups
Back Squat 5-5-5-5
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, Toes to Bars, Handstand Push-ups
For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups
BTWB
Photo by @robcwilson
Tomorrow we will program our benchmark “Girl” of the week.
CF Games:
Make sure to tune in! It will be a battle this year for all the divisions.