Skill: 10min EMOM 3 t&g clean + 1 jerk wod: 2 rft 30 burpees 200m run rest 3 min 2 rft 30 Wallball shots 20/14 400m run post times to comments
WoD : 2017 CrossFit games regionals event 1 For time, wearing a weight vest: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats Men wear a 20-lb. vest Women wear a 14-lb. vest Post time to comments.
Skill: 2* 800m run each for time WoD: w a partner complete 5rft 40 wall ball shots 20/14 30 oh walking lunges w/ 135/95 barbell 20 hang power cleans 135/95
WoD: High Fives Test 12 MINUTE DOUBLE AMRAP The workout starts with the athlete standing next to a preloaded barbell. At 3,2,1 Go the athlete begins by performing 10 Power Snatches. After completing the 10th Power Snatch, the athlete moves on to 10 Box Jumps. After completing the Box Jumps the athlete returns to the
Skill: 5x ME strict pullups alt w/ 5x ME bw bench press WoD: w/ partner complete 100 cal row 200 Double unders 300 situps 200 Double unders 100 cal row
Complete the following with a partner WoD: Hildy 100-calorie row 75 thrusters, 45/35-lb. barbell 50 pull-ups 75 wall-ball shots, 20/14-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. Post time to comments.
Skill: jerk 3-3-2-2-1-1 WoD: W/ a partner complete 4 RFT 50′ hs walk (wheelbarrow for sub) 20 partner deadlifts 315/225 20 leg raises Post time to comments
Okay family lurong summertime challenge kicks off Monday May 15th we are doing anutrition talk tonight at 6:30 and Saturday morning at 10 a.m. this will be just a general nutrition talk talking about good nutrition but we will also go over at the lurong summertime challenge. Although it is extra challenging this time of
Skill: alternating emom 14min 1. 5 c2b pullups + 3 squats 2. 5 hspu + 3 squats WoD: 12min amrap 15 ground to over head 95/65 15 bar facing burpees Post total reps to comments
Skill: 5×3 ohs WoD: For time: 21-15-9-15-21 Wall ball shots, 20/14 Box jumps 24/20 Post time to comments
Skill: run 1 mile for time WoD: “Death by clean and Jerk” EMOM: 1-2-3-4-5-6-7-8-9-10…. (135/95) Every minute on the minute perform an increasing amount of reps until you can- not complete the given work within the minute. ex: 1 clean and jerk minute 1. 2 on min- ute 2. 3 on minute 3…etc until you
Congratulations are in order for Shannon O’dell, she has officially qualified for the 2017 CrossFit Games! Shannon has trained all year with laser like focus intent on returning to the biggest stage for CrossFit athletes. Many of us only see little bits and clips of her training each day, we see her hit a couple
Skill: 2k row for time/ me chin over bar hang(u do not have to do a pull up to get chin over bar) WoD: 3x 4min amrap 1min rest btwn rounds 3hspu 5sdhp 135/95 7g2oh 135/95 Post total reps to comments
Skill: 5x me pullups add total of all 5 attempts Max distance handstand walk, or accumulate 3 min hs hold/ practice + 40 monkey touches WoD: 13min amrap 20 wb shots 20/14 20 reps, 1 arm alt db snatch 50/35 Post total reps
Skill: back squat 5×3 WoD: 5rft 20 squats 40 double unders Post time to comments
Wod: “Whitten” Five rounds for time of: 22 Kettlebell swings, 70/55 22 Box jump, 24/20 Run 400 meters 22 Burpees 22 Wall ball shots, 20/14 Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20″ box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24″ box, 16lb ball), Graham
WoD: CrossFit total 2 Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs. Post total to comments.
WoD: 5 RFT 5 Deadlifts 5 Hang Cleans 5 front squats 5 push jerks Men, 155#, Women, 115# Post time to comments
Skill: mini tri for time : start on bike ride 2k, then row 1500m, then run 800m WoD: Partner wod 10 min amrap 10 alternating burpees 10 alternating squats 10 alternating push-ups Post total reps and partner praises to comments
Skill: deadlift 5×3 controlled touch and go WoD: AGOQ Workout 3 21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. Chest-to-bar pull-ups Post time to comments. This is the third of the four age group qualifier wods for the 2017 CrossFit Games. Wish Shannon luck today as she wraps up a weekend full of pain and
Skill: strict press 5-5-3-3-1-1-1 WoD: 3 RFT 800m run Rest 3 min
Holla if you want in on any of this! Here are some benefits for affiliates looking to attend Regionals and the Games. REGIONAL TICKETS Each LOR will be allotted one complimentary non-transferrable ticket to their respective Regional. Their ticket and affiliate credential can be picked up at will call when they present a valid photo ID.
WoD: Grab Yo favorite partner for this one Team WOD | Two Person 1 person works & 1 person (active rest) 100 KettleBell Swings (Jumping Jacks) 100 Lunges w/ KB (Plank) 100 KB Single Arm Power Cleans (Mountain Climbers) 100 KB Single Arm Push Press (Feet 6″ off Ground) 100 KettleBell SDHP (Just Rest &
Skill: 2x200m for time rest 2 min btwn efforts 2x400m for time rest 2 min btwn efforts WoD: 5 rounds for time: 10 hang power clean 155/105 10 hspu Post time to comments