FQ: Handstand or Handstand Walk Practice & Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

FQ: Handstand or Handstand Walk Practice

For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.

Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 Sit-up (standard)
70 Burpees

Photo by @robcwilson @snoridgecrossfit

Why Doctors Recommend (and Do) CrossFit: Movement Is Life

COMING UP: JUNE 14-20 Semifinals

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups & Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups

As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups

* Alternate reps as needed; one partner works at a time

Post total time.

Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Burpees
25 Ball Slams (30#/20#)
10 Plate Overhead Walking Lunges (45#/25#)
25 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown

Events:

Coming July 3-9

Hero Week: The entire week of programming will feature Hero Workouts

More to come!

Results

Overhead Squat 2-2-2 & 4 RFT: Rows, Push-ups and Squat Snatches

Overhead Squat 2-2-2

Overhead Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Rows, Push-ups and Squat Snatches

4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min

Photo by @robcwilson @snoridgecrossfit

Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5 & FT: Rows, Deadlifts and Muscle-ups

Strict False Grip Supine Ring Rows 5×5

Strict False Grip Supine Ring Rows 5×5

Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!

Strict Ring Dips 5×5

Strict Ring Dips 5×5

Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).

FT: Rows, Deadlifts and Muscle-ups

For time:
Row 1000m
40 Deadlifts (225#/155#)
15 Muscle-ups
* Scale to 15 BMU or 30 C2B Pull-ups or Supine Ring Rows

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Shoulder Press 1-1-1-1 & 3 RFT: Push Press, Toes-to-bars and Run

Shoulder Press 1-1-1-1

Shoulder Press 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RFT: Push Press, Toes-to-bars and Run

3 rounds for time of:
25 Push Press (115#/75#)
25 Toes-to-bars
Run 400m

Photo by @robcwilson @snoridgecrossfit

Breaking: Team On Track Athlete Faces Possible Sanctions and Team Disqualification

Amazing CrossFit competition Records have been set in the C&J and the Snatch (let’s hope they are clean):

Record-Breaking Weekend in Week 2 of Semifinals

Results

Results cont

Back Squat 2-2-2-2 & 10-20-30-20-10: Wall Balls, SDHP and Box Jumps

Back Squat 2-2-2-2

Back Squat 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

10-20-30-20-10: Wall Balls, SDHP and Box Jumps

10-20-30-20-10 reps, for time of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (75#/55#)
Box Jump (24″/20″)

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Gwen & Checkout: Tabata – Burpees and AbMat Sit-ups

Gwen

Clean & Jerk 15-12-9

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load

Checkout: Tabata – Burpees and AbMat Sit-ups

Tabata Burpee
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Photo by @robcwilson @snoridgecrossfit

Congrats to all the teams that competed at CF Lake Stevens this past weekend in their partner throwdown.  Sounds like we had some podium finishers with 3 of the teams getting a 1st and two 3rd place spots! Way to represent!

Workout Tips for Gwen

Granite Games Final Recap: Epic Finishes and Close Races Across the Board Cap Off an Entertaining Weekend

CROSSFIT WEIGHTLIFTING RECORD—Anthony Davids 340 lb. Snatch

Results

Results cont

Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press & Solo WOD: AMRAP 14 mins: Rows, Box Jumps, and Bench Press

Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press

As a team of 2 complete as many rounds as possible in 20 mins of:
Row 250m
12 Box Jumps (24″/20″)
7 Bench Press (135#/95#)
* alternate each movement with your partner; change load each rd if needed for bench

Solo WOD: AMRAP 14 mins: Rows, Box Jumps, and Bench Press

Complete as many rounds as possible in 14 mins of:
Row 250m
10 Box Jumps (24″/20″)
6 Bench Press (135#/95#)

Photo by @robcwilson @snoridgecrossfit

Results

Back Squat 4-4-4-4 & Ring Support Hold 3x 10 secs & Alt EMOM 18 mins: Double Unders, Alternating Turkish Get-ups and Run

Back Squat 4-4-4-4

Back Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

Ring Support Hold 3x 10 secs

Ring Support Hold 3x 10 secs

Rest as needed between efforts.
* Alternate with Back Squat sets

Alt EMOM 18 mins: Double Unders, Alternating Turkish Get-ups and Run

Every 1 min for 18 mins, alternating between:
30 Double Unders
2 Alternating Turkish Get-ups, pick load
Run 100m

Photo by @robcwilson @snoridgecrossfit

Results

Results cont