Category: WOD

Overhead Squat 2-2-2-2-2 & Muscle-ups, Handstand Push-ups, Runs & Plank Hold : 2x Max Hold

Lindsay_OHSOverhead Squat 2-2-2-2-2

Overhead Squat 2-2-2-2-2

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

BTWB

Muscle-ups, Handstand Push-ups, Runs

As many rounds as possible in 10 minutes of:
3 Muscle-ups
5 Handstand Push-ups
200 m Run

Post total rounds.
Sccale: MU to 3 Ring Dips or 3 Jumping MU (minimize jump, focus on Dip). Scale: HSPU to pike off box/floor or strict press KB/DB.

BTWB

Plank Hold : 2x Max Hold

Plank Hold 2x Max Hold

Rest as needed between efforts.

BTWB
Results
11-10-14 WOD Results cont 11-10-14 WOD Results

"Dueling Thrusters and T2B"

Main Class:

As a team of 2 compete head to head for 4 Rounds of max rounds/reps of:

400m Run

Max rounds/reps of:
5 Thrusters (95#/65#)
5 Toes-to-Bar

Partner up and “duel” at thrusters and T2B. Most reps after 4 rounds wins. Run fast so you can out-do your partner!

Rules:

  • One runs 400m while one completes max rounds/reps of 5 Thrusters and 5 T2B
  • Switch after each run
  • Each partner will run 4 times and complete the AMRAP while the other runs
  • Don’t tell your rep count until the end of the WOD

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 7 Minutes (EMOM) complete:
2 Back Squat (Choose Load)

Conditioning WOD:

For time:

30 Toes-to-Bar
20 Thrusters (115#/85#)
800m Run
20 Thrusters 
30 Toes-to-Bar

Results

View this photo

Thruster_T2B_2 Thruster_T2B

Congrats to Bill on his 500th WOD! Also congrats to Team Breast Ever Super Heroes (Jill, Jules, and Michelle N.) who competed at Agate Pass CrossFit yesterday in the Barbells for Boobs throwdown and took 8th place out of 18 teams!

“Team Breast Ever Super Heroes” (pic by Debra):

Team Breast Ever SuperHeroes

Ro and Miranda Want You … for the Invitational

How to Watch the CrossFit Invitational

Power Max

Strength WOD: 

3-3-3-1-1-1
Power Clean

Conditioning WOD:

Complete 10 Rounds for time of:

1 Power Clean (Choose Load)
100m Run
5 Chest-to-Bar Pull-ups

Results

View this photo
View this photo

Power Cleans

On Sunday the CF Invitational between four worldwide teams will be streaming live. USA, Canada, Europe, and Australia will compete across 5 events.  The WOD’s have all been announced: All CrossFit Invitational Events Announced

“Grace” at 315 lbs. for men and 185 lbs. for women?!  “Chad Vaughn’s Challenge” – CrossFit Journal [video]

Rope-climbing techniques with Chris Spealler and Matt Chan – [video]

Pull, Push, Squat and Throw

Strength WOD: 

5-5-5
Front Squat

Conditioning WOD:

Complete AMRAP (As Many Rounds/Reps As Possible) for 15 Minutes of:

1 Rope Climb (15 ft.)
10 Ring Dips
20 Wall Balls (20#/14#)

* Sub 2 Supine Rope Climbs

Results

View this photo
View this photo

WB and Dips

Scaling the Rope Climb with the Supine Rope Climb:

Supine Rope Climbs

Practicing a strong foot lock is essential to a rope climb. Until you have your foot lock down, build grip and hand over hand pulling strength through a supine position. Don’t sag in the midline.

Invitational Update: USA

CrossFit Invitational will stream live on Games.CrossFit.com at 4 p.m. PT Sunday.

SNORIDGE CROSSFIT