Power .......... Snatch

WOD: 06/19/19

Work up to a Heavy Power Snatch

“The Ascent”
For time:
2-4-6-8-10 Bar Muscle-ups
*Run 200m before each set.

Derek EasonJune 18, 2019

Double Under Tricks and Tips

ANNOUNCEMENT:

PARKING LOT PAVING STARTING AT 8AM ON TUESDAY 6/18

Park on the other side of the parking lot or wherever directed. Thank You!

WOD: 06/18/19

“Pogo Stick”
4 rounds for time of:
100 Double-unders
15 HSPU
25 Sit-ups

Derek EasonJune 17, 2019

Power .......... Clean

Announcement:

Parking Lot Paving starting at 8am on Tuesday 6/18

Park on the other side of the parking lot or wherever directed. Thank You!

WOD: 06/17/19

Work up to a Heavy Power Clean

“Pink Panther”
AMRAP 15 minutes of:
1 Power Clean, 70-80% of 1RM
3 Pull-ups, strict
6 Push-ups, Hand-release
9 Air Squats

Derek EasonJune 16, 2019

Sunday FunDay

WOD: 06/16/19

Choose a GIRL

*or two.

THE BENCHMARK GIRLS

Angie
For time:
100 pull-ups
100 push-ups 100 sit-ups
100 squats

Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Diane
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups

Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips

Fran
21-15-9 reps for time of:
95-lb . thruster
Pull-ups

Grace
For time:
135-lb. clean and jerks, 30 reps

Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Isabel
For time:
135-lb. snatches, 30 reps

Jackie
For time:
1000 meter row
45-lb. thruster, 50 reps
30 pull-ups

Karen
For time:
150 wall-ball shots, 20-lb. ball

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps

THE NEW GIRLS

Annie
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Eva
5 rounds for time of:
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball

Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups

Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max rep pull-ups

Amanda
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches

Gwen
Clean and jerk 15-12-9 reps

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Marguerita
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Candy
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

Maggie
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs

Derek EasonJune 15, 2019

Syncro Saturday!

WOD: 06/15/19

Syncro!

For time, with a partner:

800m run, together

3 rounds of:
30 synchro deadlifts, 135/95-lbs.
25 synchro toes to bar
20 synchro bar facing burpees

Then,

800m run, together

Derek EasonJune 14, 2019

Karen

WOD: 06/14/19

Back Squat 3-3-3-3-3 reps

Karen
For time:
150 Wall-balls, 20/14-lbs.

This is NOT how i recommend trying to go about this WOD :)

What I do recommend is quick sets of 10 reps at a time!

Derek EasonJune 13, 2019

The 2020 CrossFit Games Season

WOD: 06/13/19

“Row Runner”
20 minute AMRAP of:
400m Run
21 KB Swings, 53/35-lbs.
12 Push-ups
400m Row
21 DB Snatches, 50/35-lbs.
12 Push-ups

THE 2020 CROSSFIT SANCTIONALS SEASON

By CrossFit

Last August, CrossFit, Inc. announced its first sanctioned event, the Dubai CrossFit Championship: an inaugural step in boldly expanding the competitive CrossFit season to meet the explosive growth of CrossFit competitions around the globe.

Today, CrossFit, Inc. announces the 2020 CrossFit Sanctionals™ season.

The season will kick off in November 2019 with the much-anticipated CrossFit Filthy 150 in Dublin, Ireland, directly following the 2020 Reebok CrossFit Open in October 2019. The season will conclude in Mexico at the Mayan CrossFit Championship during the first weekend in July. The 2020 CrossFit Sanctionals™ season will span the globe: 28 events in 21 different countries on six continents. From November to the following October, a CrossFit-sanctioned event will take place nearly every weekend somewhere around the world.

As in 2019, top finishers at each CrossFit Sanctionals™ event will receive invitations to compete against National Champions and the top 20 Open finishers at the 2020 Reebok CrossFit Games in Madison, Wisconsin.

These 28 independently owned and operated events represent the hard work, aspirations, and dreams of CrossFit affiliates, enthusiasts, volunteers, and athletes the world over. The majority of these competitions are long-standing events in their communities, with histories predating this new format. Each is a unique and particular expression of CrossFit’s universal methodology. Together, they represent CrossFit’s extraordinary and diverse international community.

The best way to enjoy a CrossFit Sanctionals™ competition is to participate in one. CrossFit is a participatory sport. Many sanctioned competitions have open categories for athletes of every ability. Others have robust team divisions. All need volunteers. All are welcoming. And all are eager to share their hard work and competitive vision with the worldwide CrossFit community. The Sanctionals™ have expanded the opportunities available to all who wish to express their fitness or enthusiasm in an officially sanctioned CrossFit competition.