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CFBH 3.13

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WOD a (11min)
In 5min:
3 Rounds of:
10 Toes to Bar
50 Double Unders (100 Singles)
==THEN==
AMRAP Power Cleans
==REST 2min==
3min AMRAP
2 Rounds of T2B/DUs
==THEN==
AMRAP Power Cleans
==REST 1min==
1min AMRAP
Power Cleans

*Score total Power Cleans
C: 135/95lbs, P:95/65, Fit: 75/55 (Hanging Knee Raises)

WOD b
10min AMRAP
5-10-15-20…(+5)
Burpees
*100m OH Plate Carry between Rds

C: 45/35, P: 35/25, Fit: 25/15
*Score you highest completed round plus extra reps

=======================
PULSE!
For Time
4 Rounds: (20min)
15 Goblet Squats
12 Pull-Ups
9 DB Push-Press

C: 62/45, 45/35
P: 53/35, 35/25
Fit: 45/25, 30/20
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CFBH 3.12

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First things first…

CFBH Open Athletes, remember to submit your scores by MIDNIGHT! No online entry means you get a ZERO! Don’t let your hard work go to waste…GO HERE TO SUBMIT A SCORE!!

CrossFit Open Athletes: Be sure to submit your score before 5PM!!! Go to games.crossfit.com to do that!

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15min “Death By” Pyramid
Ass Bike Cal
C: 6…(+1)…13…(-1)…6 (139reps)
P: 4….(+1)…11…(-1)…4 (109reps)
Fit: 2…(+1)…9…(-1)…2 (79reps)

If more than 16 in class
The 2 Athletes using Rower:
C: 7…(+1)…15…(-1)…7 (154reps)
P: 5….(+1)…12…(-1)…5 (124reps)
Fit: 3…(+1)…10…(-1)…3 (94reps)

Cals should be “ALL OUT”…then continue moving on the bike until the start of the next minute.

15min E3MOM
21/9-18/12-15/15-12/18-9/21
Wallballs (75 Reps)
Deadlifts (75 Reps)
C: 30/20, 135/95
P: 20/16, 115/75
Fit: 16/12, 95/65
====================
PULSE!
For Time:
5 Rounds
Run 400m
15 Bar Facing Burpees
Rest 1min between Rounds
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CFBH 3.8

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WOD a
For Time: (12min)
4 Rounds:
10 Power Snatches
100m Slam Ball Front Rack Carry
(No Running: Ball on chest)
**Snatch Weight should be light enough to go unbroken**
***Open Athletes: BE SMART!!! We may have Snatches on Fri!!***

C: 115/85, 50/40
P: 95/65, 40/30
Fit: 65/45, 30/25

WOD b (12min)
5min AMRAP
30 Toes-to-Bar
AMRAP Cal Bike
==2min REST==
5min AMRAP
800m Run
AMRAP Par Pass-Thrus

PULSE!
Five 3:00 Rounds
20 Russian KBS 70/53lbs
20 Alternating Pistols
(Sc: 10L/10R Single Leg Box Step-up 20″”)
Max Double Unders in remaining time
No Rest
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18.2 Winners and Overall Standings!

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Oh man! This is so exciting!!!!!

I’m not feeling too hot, so I’m just gonna give you the meat and potatoes of how things shook out with 18.2.

UPDATE! I forgot to factor in the tiebreak for 18.2a, which would be who completed 18.2 faster…Sorry!!!!! You’ll see the original I posted, then the UPDATE.

This will create a trickle down to the overall leaderboard. I’ll post once that’s up to date! Sorry for my oversight!

Photo by @FatTonyBMX

UPDATED WOMEN’S RX:
Screen Shot 2018-03-07 at 10.25.53 PM
*Update on Tami’s wt (was incorrect)

Photo by @FatTonyBMX

Photo by @FatTonyBMX

UPDATED WOMEN’S SCALED:
Screen Shot 2018-03-07 at 8.18.32 PM

Photo by @FatTonyBMX

Photo by @FatTonyBMX

UPDATED MEN’S RX:
Screen Shot 2018-03-07 at 8.18.05 PM

Photo by @FatTonyBMXPhoto by @FatTonyBMX

UPDATED MEN’S SCALED:
Screen Shot 2018-03-07 at 8.18.12 PM

The Sweet AF Awards this week go to a trio of studs!!! Britt did her first RX workout (Picked a doozy), Matt L attempted the RX workout with CRAZY effort!! Austin attempted the RX but wasnt able to complete it in the time cap…so he re-did the workout as Scaled. It’s so cool seeing someone be mature and humble enough to do that. Huge props for that!!!

SAF Award 2018.2.jpg

Now, for OVERALL standings we have 3 divisions…

RX: All 5 workouts done in the RX level
Mixed: Some workouts done as RX, others at Scaled
Scaled: All 5 workouts done in the Scaled Level

Overall, the division hierarchy is Rx => Mixed => Scaled. We created the “Mixed” to encourage you guys to go for “RX” if you’re able to. The Mixed division will grow as Athletes mix the Rx and Scaled workouts.

Men’s Scaled Overall Standing:
Screen Shot 2018-03-07 at 6.15.15 PM
Men’s Mixed Overall:
Screen Shot 2018-03-07 at 6.15.06 PM
Men’s RX Overall:
Screen Shot 2018-03-07 at 6.15.37 PM

Women’s Scaled Overall:
Screen Shot 2018-03-07 at 6.14.47 PM

Women’s Mixed Overall: (Hi Haley!!!)
Screen Shot 2018-03-07 at 6.14.36 PM

Women’s RX Overall:
Screen Shot 2018-03-07 at 6.14.30 PM

There’s still a LOT of Open left to go…but I’l loving every minute of it.

If you’re not seeing your scores, then that means it may have not been submitted online! YOU (not us) must go online and submit your scores via our form for you to have a score entered in the CFBH. The link is the same link every week.

CLICK HERE TO GO TO THE OPEN SCORE SUBMISSION PAGE (Save this link)

You have until Thurs 5pm tomorrow (3/8) to submit 18.2 if you didn’t. Going forward, if you don’t submit your score by 12midnight on Mondays…you wont get credit.

Don’t forget to guess what 18.3 is going to be by 5pm tomorrow (Thurs 3/8)!!! CLICK HERE!

Good luck on 18.3….This Friday Night Lights, we’re traveling to Los Amigos CrossFit!

-Nick

CFBH 3.7

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SKILL: Rope Climb Technique

WOD a

For Time: (12min)

10-9-8-7-6-5-4-3-2-1

Burpees to pull-up bar

2 Rope Climbs After between round

C: As written

P: 1 Rope Climb btwn rounds

Fit: 3 Stand-ground-stand

WOD b

For Time: (12min)

5-6-7-8-9-10-9-8-7-6-5 (80 reps)

Am KB Swings

5 V-ups

C:62/45, P:53/35

Fit: 40/25, Start @4reps (69 reps)

PULSE!

6 Rounds

AMRAP 3 Minutes

15 Cal Row

15 Burpees

Max Wallballs in remaining time

CFBH 3.6

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TAG TEAM TUESDAY

Take 8min to warm up cleans
==THEN==
7 Rounds: (14min)
1min AMRAP
7 Power Cleans (-1 Rep Each Round)
AMRAP DUs
==1min Rest==
Partners work opposite minutes
*Score is total DU reps

C: 135/95, P:95/65, Fit 75/55 Singles

PARTNER WOD
10 Rounds: (20min)
250m/200m Row
10 Ring Dips

C & P: As written, Fit: Box Dips
Partners Alternate complete Rounds

====================
Pulse!
21 Minute EMOM:
1. 9-10-11-12-11-10-9
Cal Assault Bike
2. 9-10-11-12-11-10-9
Plate Ground-to-Overhead
3. 9-10-11-12-11-10-9
Abmat Sit-ups

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CFBH 3.5

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Strength: Strict Press
5mins to w/u to 60%
then
10min EOMOM
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%

WOD
5 Rounds: (20min)
2min AMRAP
20/15 Cal Bike
AMRAP S2O
C: 135/95 P: 115/75 Fit 95/65
==REST 2min==
===========================
PULSE!
Five 3:00 Rounds
20 Russian KBS 70/53lbs
20 Alternating Pistols
(Sc: 10L/10R Single Leg Box Step-up 20″)
Max Double Unders in remaining time
No Rest

IMG_2833

CrossFit Open WOD 18.2

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Tomorrow, All afternoon/evening classes are cancelled as we travel to CrossFit Los Al (10893 Portal Dr, Los Alamitos, CA 90720) for Friday Night Lights. Doors open at 4p, Heats start at 5p!

All morning classes are regularly scheduled, and we will be doing 18.2 (including during Open Gym @8a)

Submit all 18.2 scores for the CFBH Open at www.crossfitbelmontheights.com/cfbhopen

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

RX: 50/35
Scaled: 35/20
Masters (55+) RX: 35/20

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Photo by @FatTonyBMX

CFBH 3.1

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WOD
Lung Work: (35min)
2min AMRAP
200m Run (or 30 DUs if Raining, 75 Singles)
AMRAP Cal Row
=2min REST=
2min AMRAP
200m Run (or 15 Burpees if Raining)
AMRAP Cal Bike
=2min REST=
3min AMRAP
400m Run (or 60 DUs if Raining, 150 Singles)
AMRAP Cal Row
=3min REST=
3min AMRAP
400m Run (or 30 Burpees if Raining)
AMRAP Cal Bike
=3min REST=
5min AMRAP
800m Run (or 100 DUs if Raining, 250 Singles)
AMRAP Cal Row
=5min REST=
5min AMRAP
800m Run (or 50 Burpees if Raining)
AMRAP Cal Bike

Fit: 100m/200m/400m
If Raining: 10/20/40 Burpees, 50/100/150 Singles

PULSE!
For Time: (20min)
5-4-3-2-1-2-3-4-5
x100m Row
1-2-3-4-5-4-3-2-1
DB Man-Makers

**Open Athletes keep it LIGHT & Fast!!

CFBH 2.28

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STRENGTH: Back Squat
Take 6 mins to w/u to 60%
==THEN==
10min EOMOM
5@65%
5@70%
3@75%
3@80%
2@85%

WOD
30-25-20-15-10:
Russian Kettlebell Swings
AbMat Sit-ups

C:70/53 P: 62/45 Fit 45/25

Recovery WOD
3 Rounds:
8/8 thread the needles
4/4 eccentric ankle dorsiflexion
:20sec banded hip stretch (each)