Month: May 2019

Advanced RX: EMOM for 7 mins: Squat Clean Thruster & FT: Thrusters, Muscle-ups and Handstand Push-ups

Advanced RX Class:

EMOM for 7 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 7 mins.

BTWB

FT: Thrusters, Muscle-ups and Handstand Push-ups

For time:
21 Thrusters (95#/65#)
7 Muscle-ups
15 Handstand Push-ups
15 Thrusters
5 Muscle-ups
11 Handstand Push-ups
9 Thrusters
3 Muscle-ups
7 Handstand Push-ups

BTWB

Photo by @robcwilson

Results

Overhead Squat: 3-3-3 & Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-bars

Overhead Squat: 3-3-3

Overhead Squat 3-3-3

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

BTWB

Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-bars

Every 1 min for 18 mins, alternating between:
Row 150m/125m
10 Overhead Squats (75#/55#)
10 Toes-to-bars

BTWB

Photo by @robcwilson

Murph:  Our annual Memorial Day Murph workout is this Monday!  Hours will be limited on Monday 5/27 to only the below class times.  All other classes are cancelled on Monday.

  • 0830 – all spots full
  • 0930 – all spots full
  • 1030 – all spots full
  • 1130
  • Please sign-up for a wave time in the gym on the whiteboard

As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph
How We Would Fix The System (OPINION)
Results
Results cont

Hang Power Clean 3-3-3-1-1-1 & 5 RFT: Kettlebell Swings and Double Unders

Hang Power Clean 3-3-3-1-1-1

Hang Power Clean 3-3-3-1-1-1

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

BTWB

5 RFT: Kettlebell Swings and Double Unders

5 rounds for time of:
12 Kettlebell Swings (70#/53#)
40 Double Unders

BTWB

Lifting: Deadlifts and Hollow Rocks & AMRAP 20 mins: Deadlifts, Box Jumps and Runs

Lifting: Deadlifts and Hollow Rocks

Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate DL and Hollow Rock

BTWB

AMRAP 20 mins: Deadlifts, Box Jumps and Runs

Complete as many rounds as possible in 20 mins of:
7 Deadlifts (225#/155#)
14 Box Jumps (24″/20″)
Run 400m

BTWB

Photo by @robcwilson

Sign up for a Murph spot this Monday! Waves are filling fast.
Murph:  We will be running our annual Memorial Day Murph workout this coming Monday.  Hours will be limited on Monday 5/27 to only the below class times.  All other classes are cancelled on Monday.

  • 0830
  • 0930
  • 1030
  • 1130
  • Please sign-up for a wave time in the gym on the whiteboard this week

As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph

CrossFit Deactivates Instagram and Facebook Accounts

The Reebok Nano 9 Is Coming

OC3 Black Pull Their Way to Victory at Rogue Invitational

Results
Results cont

Front Squat: 7-7-7 & FT: Row then 5x Front Squats and Lateral Burpees

Front Squat: 7-7-7

Front Squat 7-7-7

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

BTWB

FT: Row then 5x Front Squats and Lateral Burpees

For time:
Row 1000m
— then —
5 rounds of:
8 Front Squats (155#/105#)
8 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

Murph!  We will be running our annual Memorial Day Murph workout this coming Monday.  Hours will be limited on Monday 5/27 to only the below class times.  All other classes are cancelled on Monday.

  • 0830
  • 0930
  • 1030
  • 1130
  • Please sign-up for a wave time in the gym on the whiteboard this week

As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph
Down Under, Brazil, Rogue Recap

Chandler Smith, Rachel Garibay Earn Invite to CrossFit Games via Rogue Invitational

Results
Results cont

Bench Press: 1RM & AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats

Bench Press: 1RM

Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats

As many reps as possible in 12 mins of:
1 Strict Pull-up + 2 Push-ups + 3 Air Squats
2 Strict Pull-ups + 4 Push-ups + 6 Air Squats
3 Strict Pull-ups + 6 Push-ups + 9 Air Squats
…
Continue adding 1 Strict Pull-up, 2 Push-up and 3 Air Squat reps each round until time expired. Log total reps completed of each movement.

Start at a higher round if you think it will allow you to complete more reps in the 12 mins— for example: 5-10-15, then 6-12-18, then 7-14-21, etc…
Include starting and finishing point in notes.

BTWB

Photo by @robcwilson

Results
Results cont

Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over Rowers

Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over Rowers

As a team of 2 complete 50-35-20 reps, for time of:
Row (Cal)
Partner Wall Ball (20#/14#)
Burpee Over Rower
*  Alternate work/rest with your partner.

BTWB

Advanced RX: EMOM for 8 mins: Hang Squat Clean & Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls

Advanced RX Class:

EMOM for 8 mins: Hang Squat Clean

2 Hang Squat Cleans, pick load

Every 1 min for 8 mins.
* 2 singles or UB set of 2

BTWB

Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls

For time:
Row 1000m
20 Hang Squat Cleans (135#/95#)
40 Burpee Over Rowers
60 Wall Balls (20#/14#)

BTWB

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & 5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows

Deadlift 2-2-2, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 8-8-8, using heaviest weight per set

BTWB

5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders

5 rounds for time of:
10 Sumo Deadlift High-pulls (75#/55#)
20 Push Press (75#/55#)
30 Double Unders

BTWB

Photo by @robcwilson

Results
Results cont

SNORIDGE CROSSFIT