AB and Bobby B at the 2017 RCF Games
ARTICLES
+ The Speal Deal: Life After Competition – CrossFit Journal
CrossFit WOD for Thursday 4/12
Tag Team Workout!
as many reps as possible in 20 minutes:
4 (full) snatch, 70/45kg
12 toes-to-bar
12/8 calories
Workout execution: Partner A does 4 snatches, then Partner B does 4 snatches, then A completes 12 t2b, then B completes 12 t2b, then A finishes 12/8 calories, then B finishes 12/8 calories… repeat for 20:00!
Post score to whiteboard.
Ross B: the man, the myth, the legend
CrossFit WOD for Sunday 2/19
in teams of 2 for time:
200 perfectly-vertical kettlebell swings
200 goblet squats
100 kb cleans
100 kb snatches
Post teams and times to whiteboard!
HellaFit WOD
Going overhead
It’s important to focus on a continual effort to push up on the bar once you commit it overhead so that the elbow and shoulder complex don’t give, allowing the bar to fall out of place.
CrossFit WOD for Sunday 11/12
TAG TEAMS
3:00 on / 1:00 off
overhead squats, 43/29kg + overhead hold
front squat + bottom-of-squat hold
hang power clean + handstand
burpee-over-partner + gymnastics plank
One athlete can work only when the other athletes is in position.
Score is max total reps. Post scores to whiteboard!
HellaFit WOD
PRIMAL POSTS
:45/:15 work/rest,
5 rounds
– KBS
– pushup + scap ‘shup
– YTW
– goblet squat
– Cossack squat
– shuttle sprint burpee
– v-up
Lisa W
ARTICLES
+ Hanging – Ido Portal
CrossFit WOD for Sunday 2/5
in teams of two
for time:
100 double kettlebell cleans, 2×24/16kg
400m farmers carry
100 pullups
400m farmers carry
100 double kettlebell front squats, 2×24/16kg
Post time to whiteboard!
HellaFit WOD
“RAINSTORM”
:40/:20 work/rest
3x each set
1 min rest between sets
#1
– squat
– pushup
– shoulder fly
#2
– split squat, L
– split squat, R
– pullup/ring or hinge row
#3
– ramp sprints
– shuttle runs
– burpees
