snoridgecf

Advanced RX Class: Lifting: Back Squat (Pause) and Bench Press

Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set

BTWB

Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
* Run as a team, split reps. Share a bar and add weight as you go.

BTWB

Photo by @robcwilson

Thumbs up to two teams for competing this weekend at CF Devotion (Rob W./Eva and Lou/Moe) and kicking some butt in the team competition. Congrats to Moe and Lou who also both PR’d their snatch!

Results

Advanced RX: Lifting: Back Squat (Pause) and Bench Press & Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells & Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

Advanced RX Class:

Lifting: Back Squat (Pause) and Bench Press

Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set

BTWB

Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells

For time:
30 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
20 Back Squats (185#/115#)
15 Lateral Burpee Over Barbells
10 Back Squats (205#/135#)
15 Lateral Burpee Over Barbells
* Clean from ground. Load as you go.

BTWB

Rest 5 minutes

Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

21-15-9 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up

BTWB

Photo by @robcwilson

Alexis Johnson and Emily Bridgers Share CrossFit Transformations

Results

Hang Squat Clean 1-1-1-1-1 & FT: Double Unders, Kettlebell Swings and Box Jump Overs

Hang Squat Clean 1-1-1-1-1

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

BTWB

FT: Double Unders, Kettlebell Swings and Box Jump Overs

For time:
120 Double Unders
50 Kettlebell Swings (70#/53#)
30 Box Jump Overs (30″/24″)

BTWB

Photo by @robcwilson

Results

Results cont

Shoulder Press 3-3-3 & FGB Style – Sumo Deadlift High-pulls, Push Press and Row Calories

Shoulder Press 3-3-3

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

BTWB

“FGB Style” – Sumo Deadlift High-pulls, Push Press and Row Calories

5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Post total reps per round. For BTWB, will need to post individual reps per exercise.

BTWB

Photo by @robcwilson

REGIONALS WEEK 3 IS IN THE BOOKS

Results

Results cont

Front Squat 5-5-5 & Chipper: Runs, Wall Balls, Muscle-ups

Front Squat 5-5-5

Rest as needed between sets.

BTWB

Chipper: Runs, Wall Balls, Muscle-ups

For time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m

BTWB

Photo by @robcwilson

Congrats to Sophia for hitting her 100th WOD today!

David was so excited to hear the news!

Regionals Week 3 in Photos, Joy and Spain

OGAR: Official Trailer

Results

Results cont

Weighted Pull-up 2-2-2-2-2 & AMRAP 13 mins: Burpee Pull-ups, Touch And Go Deadlifts, Box Jumps and Ball Slams

Weighted Pull-up 2-2-2-2-2

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

BTWB

AMRAP 13 mins: Burpee Pull-ups, Touch And Go Deadlifts, Box Jumps and Ball Slams

Complete as many rounds as possible in 13 mins of:
3 Burpee Pull-ups
5 Touch And Go Deadlifts (225#/155#)
7 Box Jumps (24’/20″)
9 Ball Slams (30#/20#)
* Scale BPU to burpee + jumping pull-up

BTWB

Photos by @robcwilson

Welcome to our latest OnRamp group! We have a full OnRamp this month with 8 people. Please be sure to introduce yourself to all of them and make them feel welcome.
The Tweens and Teens class did some pull-up practice tonight too!
The 2017 Regionals have ended and now we look ahead to the Games, which will take place Aug. 3-6, in Madison, Wisconsin.

Your 2017 CrossFit Games Rookies

A Series of Unfortunate Events

Results

Results cont