You will get 15 seconds between to change exercises. Your score will be the number of total swings as well as number of full minutes in a handstand. You may only count a round of handstands if you were able to stay in the handstand for the entire minute, from beep to beep. Come down once or have trouble getting into the handstand and the entire minute is lost.
Scaling Options:
HS Hold -> Wall walk hold -> stationary OH hold w/45/25# plate
The Culture Fitness & Fashion Expo, Arizona’s largest Fitness & Fashion Expo is headed your way Saturday July 28th 2018!
Whether you are a Power Lifter, a Crossfitter, train to compete, train MMA, or are just getting started on your fitness journey, no matter what your fitness level is or even how you define fitness, you don’t want to miss the opportunity to see the hottest new fitness trends up close and in person. With over 125 vendor booths, a unique fashion show and a ton of other activities going on, this is your one stop shop for all your fitness needs. Meet & Greet with Brook Ence and check out her new apparel line.
CrossFit Forbidden is hosting the AZFITCOM individual competition at the event. Limited capacity for athletes. Early registration is $79/athlete. All registered athletes get free admission to the venue. Register as Intermediate, RX, or Elite. Click on the above picture for more info and to register.
WOD:
25 Min AMRAP:
10 dual KB Deadlifts(53/35)
50 yd dual KB front rack carry (53/35)
50 yd dual KB Farmer’s Walk (53/35)
10 dual KB Thrusters (53/35)
Video courtesy of FitStrong Training. Quick demo on the KB deadlifts. KBs stay on the outside of the legs.
Video courtesy of Central Athlete. Quick demo on the KB front rack darry.
Video courtesy of EVOLVE by MElissa. Demo of the framer walk (don’t let shoulders roll forward).
Video courtesy of Train Aggressive. Demo of the KB thrusters
Remember, the AMRAP is 25 min long, meaning your goal is to find a pace you can maintain for 25 minute without stopping.
3 Position Clean (High Hang/Hang/Floor) + Push Press
3@70%
3@75%
2@80%
%s Based on 21June 1RM
Video courtesy of CrossFit Southie.
We will perform a high hang squat clean, followed by a hang squat clean, followed by a squat clean from the ground, and finished off with a push press. Your %s are based off the 1RM set on 21 June.
pic courtesy of Montelle.com Happy Independence Day! Come in and hit a good WOD!
WOD:
“Stars and Stripes”
Partner WOD (one partner working at a time)
4RFT:
50 Cleans (power or full) 135/95
50 box jumps (24/20)
500m row
50 V-ups
Workout courtesy of Mieke Oostveen back in the first year of TOTF. This WOD is called “Stars and Stripes”, as in “at the end you’ll see…” Reps can be broken up however the team wants. Suggest splitting it right down the middle and do sets of fives on everything, except the row (do 250M a piece).
NOTE: This week, the gym will be on Holiday hours on July 4th and 5th.
WOD:
Every 4 Min for 24 Min:
200M Run
10 Cal Row
Bear crawl 50 yd
For every 4-min round, you must complete a 200M run, 10 Cal row, and 50 yds (25 down, 25 back) of bear crawl. Any time left over is rest. If you are unable to finish all the required movements in a round, then at the end of the 4 min, go back to the start, but scale back reps or distance.
Video courtesy of Rogue Athletics. This cycle’s pushing movement will be the Push Jerk. Yes, you can take the bar from the rack. Points of performance to remember: 1) Start the movement by with a dip and drive, break at the hips and knees dipping straight down and dynamically straight back up, keeping the torso vertical. 2)Open the Hip aggressively and completely. 3)Push yourself down under the bar and catch the bar in full lockout. 4)Drive through the heels back to a standing position.
