Month: February 2019

Sumo Deadlift: 3-3-3 & AMReps 7 mins: Deadlifts and Lateral Burpees & Option 2: AMRAP 7 mins: Single Dumbbell Hang Clean & Jerks and Burpee Over Dumbbells

Sumo Deadlift: 3-3-3

Sumo Deadlift 3-3-3

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

BTWB

AMReps 7 mins: Deadlifts and Lateral Burpees

As many reps as possible in 7 mins of:
1 Deadlift (225#/155#)
1 Lateral Burpee Over Barbell
2 Deadlifts
2 Lateral Burpees Over Barbell
3 Deadlifts
3 Lateral Burpees Over Barbell

Continue increasing reps by 1 each round until time is complete.
* Touch and go. No drops.

BTWB

Option 2: AMRAP 7 mins: Single Dumbbell Hang Clean & Jerks and Burpee Over Dumbbells

Complete as many rounds as possible in 7 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
10 Burpee Over Dumbbells
* Option 2 if you deadlifted earlier this week

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 28
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Results
Results cont

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 3 RFT: Wall Balls and Bar Muscle-ups

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips

BTWB

3 RFT: Wall Balls and Bar Muscle-ups

3 rounds for time of:
30 Wall Balls (20#/14#)
10 Bar Muscle-ups
* Sub strict pull-ups for BMU

BTWB
Photo of Darth Pull-up by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 25
Get signed up! We are up to 26 for the Open. 19.1 WOD announcement coming Feb. 21st.  If we can get enough to register we may do two Intramural Teams in the gym!
Welcome to the 2019 CrossFit Games Season

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Results
Results cont

Snatch: 1-1-1-1-1 & 4 RFT: Rows, Push-ups and Squat Snatches

Snatch: 1-1-1-1-1

Snatch 1-1-1-1-1

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

BTWB

4 RFT: Rows, Push-ups and Squat Snatches

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

BTWB

Front Squat: 3 Rep Max & AMRAP 12 mins: Front Squats, Chest-to-bar Pull-ups and Double Unders

Front Squat: 3 Rep Max

Record your best Front Squat 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

AMRAP 12 mins: Front Squats, Chest-to-bar Pull-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
5 Front Squats (155#/105#)
10 Chest-to-bar Pull-ups
25 Double Unders

BTWB

SCHEDULE ALERT:

Monday 2/11

  • 5:30am Class Cancelled
  • All other AM classes normal times
  • 4:00, 5:00, and 6:00pm classes normal times
  • 5:00pm Teens Class Cancelled
  • 7:00 pm Class Cancelled

On Ramp: Rescheduled to Wednesday at 7pm
Tuesday 2/12

  • 5:30am Class Cancelled
  • ALL 8:30, 9:30, and 11:30am classes Cancelled
  • Normal classes running starting at 4pm and after today!
  • Let’s hope they plow side roads and clear the gym parking lot
  • Please stay tuned for further announcements on our Facebook or Instagram pages 

Photo by @robcwilson

We have 23 people signed up for the Open. Sign up now, we have 10 days until the Open begins!
The GAUNTLET at Wodapalooza
Results

Team WOD: 50-40-30-20-10: Row, Power Snatches and Box Jumps

Team WOD: 50-40-30-20-10: Row, Power Snatches and Box Jumps

As a team of 2 complete 50-40-30-20-10 reps, for time of:
Row Calories
Power Snatch (95#/65#)
Box Jump (24″/20″)
* As a team of 2, alternate work rest with your partner. Share a rower, bar, and box.

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 23
Get signed up! We are up to 23 for the Open. 19.1 WOD announcement coming Feb. 21st.
A Global Game in Search of National Champions

Results

Advanced RX: EMOM for 10 mins: Power Snatch & FT: Rows, AbMat Sit-ups and Power Snatch

Advanced RX: EMOM for 10 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 10 mins.

BTWB

FT: Rows, AbMat Sit-ups and Power Snatch

For time:
Row 1000m
100 AbMat Sit-ups
50 Power Snatches (115#/75#)

BTWB

Photo by @robcwilson

Actual photo of Advanced RX Class attendance on Saturday.
With the threat of more snow over the next couple days…
Please check here, Facebook and Instagram for any changes to the schedule. Early AM classes (0530) should especially check before setting out in the morning. If you see no updates then assume normal class times.
Results

Sumo Deadlift 5-5-5 & 5 RFT: Double Unders, Kettlebell Swings, and Medicine Ball Cleans

Sumo Deadlift 5-5-5

Sumo Deadlift 5-5-5

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

BTWB

5 RFT: Double Unders, Kettlebell Swings, and Medicine Ball Cleans

5 rounds for time of:
40 Double Unders
20 Kettlebell Swings (53#/35#)
10 Medicine Ball Cleans (20#/14#)

BTWB

Photo by @robcwilson

Results

SNORIDGE CROSSFIT