DT Updates

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Double Trouble Movement Standards have been posted. They are on our Instagram feed and Facebook page. We’re also keeping the Eventbrite page updated with all the latest like we promised, so keep checking that as well.

If you are not competing and want to help out, we could really use your help. You can sign up here.

If you’re feeling lazy, here’s the latest workout list along with links to each movement standard video. Plus a mini update for you advanced people 🙂 We thought you’d appreciate a little more challenge on those Thrusters.

Advanced

I. For Time:
40 Calorie Row
40 Thrusters (115/75)
4 Bar Muscle-Ups
30 Calorie Row
30 Thrusters
4 Bar Muscle-Ups
20 Calorie Row
20 Thrusters
4 Bar Muscle-Ups
10 Calorie Row
10 Thrusters
4 Bar Muscle-Ups

Time Cap: 15 minutes

Thruster Movement Standard
Bar Muscle-Up Movement Standard

II. 10 Rounds:
4 Burpee Deadlifts (185/125)
3 Burpee Power Cleans
2 Burpee Squat Cleans
1 Burpee Squat Clean + Jerk

Time Cap: 10 minutes

Burpee Deadlift Movement Standard
Burpee Power Clean Movement Standard
Burpee Squat Clean Movement Standard
Burpee Squat Clean & Jerk Movement Standard

III. AMRAP 10:
30 Double Unders
15 Toes to Bar
15 Power Snatch (115/75)
30 Box Jump Overs (24/20)

Double Under Movement Standard
Toes to Bar Movement Standard
Power Snatch Movement Standard
Box Jump Over Movement Standard

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Intermediate

I. For Time:
40 Calorie Row
40 Thrusters (95/65)
10 C2B Pull-Ups
30 Calorie Row
30 Thrusters
10 C2B Pull-Ups
20 Calorie Row
20 Thrusters
10 C2B Pull-Ups
10 Calorie Row
10 Thrusters
10 C2B Pull-Ups

Time Cap: 15 minutes

Thruster Movement Standard
C2B Pull-Up Movement Standard

II. 10 Rounds:
4 Burpee Deadlifts (135/95)
3 Burpee Power Cleans
2 Burpee Squat Cleans
1 Burpee Squat Clean + Jerk

Time Cap: 10 minutes

Burpee Deadlift Movement Standard
Burpee Power Clean Movement Standard
Burpee Squat Clean Movement Standard
Burpee Squat Clean & Jerk Movement Standard

III. AMRAP 10:
30 Double Unders
15 KB Swings (1.5/1)
15 Power Snatch (95/65)
30 Box Jump Overs (24/20)

Double Under Movement Standard
KB Swing Movement Standard
Power Snatch Movement Standard
Box Jump Over Movement Standard

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Beginner

I. For Time:
40 Calorie Row
40 Thrusters (75/55)
30 Calorie Row
30 Thrusters
20 Calorie Row
20 Thrusters
10 Calorie Row
10 Thrusters

Time Cap: 15 minutes

Thruster Movement Standard

II. 10 Rounds:
4 Burpee Deadlifts (95/65)
3 Burpee Power Cleans
2 Burpee Squat Cleans
1 Burpee Squat Clean + Jerk

Time Cap: 10 minutes

Burpee Deadlift Movement Standard
Burpee Power Clean Movement Standard
Burpee Squat Clean Movement Standard
Burpee Squat Clean & Jerk Movement Standard

III. AMRAP 10:
30 KB Swings (1/.75)
15 Power Snatch (75/55)
30 Box Jump Overs (24/20)

Step ups allowed.

KB Swing Movement Standard
Power Snatch Movement Standard
Box Jump Over Movement Standard

Competition Area Map

Competition Area Map

Workout of the Day 2/15/2016 – Monday

CrossFit

A. Maintenance
Overhead Squat 5 x 3

B. Focus Met-Con
“Bell”
3 Rounds:
21 Deadlifts (185#/125#)
15 Pull-Ups
9 Front Squats

Use the same weight for the front squats as the deadlifts. Scale up to C2B Pull-Ups – they are very likely to be the Rx in the Open.

bellAir Force Senior Airman Bryan R. Bell, 23, of Erie, PA, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, LA, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.

He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

CrossFit 101

Skill/Speed.
200m Row
500m Row
200m Row

Met-Con.
30-20-10:
Front Squats
KB Swings
200m Run