Author: snoridgecf

Strict False Grip Supine Ring Rows : 5×4 & 5 RFT: Muscle-ups, Push Press and Air Squats

Strict False Grip Supine Ring Rows : 5×4

Strict False Grip Supine Ring Rows 5×4

Rest as needed between sets.
* Alternate with Strict ring dips 5×4. Scale to False Grip Ring Rows (not supine)

Strict Ring Dips : 5×4

Strict Ring Dips 5×4

Rest as needed between sets.
* Alternate with False Grip Supine Ring Rows 5×4. Scale to toe spot ring dips or fixed dips

BTWB

5 RFT: Muscle-ups, Push Press and Air Squats

5 rounds for time of:
5 Muscle-ups
10 Push Press (135#/95#)
30 Air Squats
*Scale MU to 5 strict pull-ups

BTWB
Photo by @robcwilson
Dan demonstrates a proper false grip.  The ring should cross your wrist at the joint (where a watch band would go) and the knuckles facing in. Thumbs are wrapped and elbows are in.
The False Grip

Results

Results cont

Deadlift 2-2-2-2 & AMRAP 20 mins: Box Jumps, Kettlebell Swings and Runs

Deadlift 2-2-2-2

Deadlift 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no drops from top.

BTWB

AMRAP 20 mins: Box Jumps, Kettlebell Swings and Runs

Complete as many rounds as possible in 20 mins of:
7 Box Jumps (24#/20#)
7 Kettlebell Swings (70#/53#)
Run 200m

BTWB

Photos by @robcwilson
Pics from our CF Gymnastics Seminar we hosted this past weekend.  There were 33 participants led by staff from CrossFit HQ and 8 of your coaches all took part. Good times and lots learned about progressions, scaling and fun ways to torture everyone.
The Champion’s New Clothes

Results

Results cont

Back Squat 2-2-2-2-2 & 21-18-15: Back Squats and Lateral Burpee Over Barbells

Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

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

BTWB

21-18-15: Back Squats and Lateral Burpee Over Barbells

21-18-15 reps, for time of:
Back Squat (135#/95#)
Lateral Burpee Over Barbell

BTWB
Photos by @robcwilson
Sometimes you make the lift, sometimes you don’t.  Knowing how to fail and bail is just as important to knowing how to properly execute the rep. Always have a solid understanding of the right way to hit the “eject” button and practice it.  Here Taylor PR’s his back squat and in the other pic he shows how to bail correctly.
Events:
Schedule Notice: Monday 5/28
Memorial Day Murph is coming!

  • We will hold our annual Murph workout on Monday (Memorial Day) in the AM
  • Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
    • 9am, 10am, 11am, 12pm waves (12 to a heat)
    • We will adjust as needed if there are more people
  • In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year

Close Calls and New Champions

Katrin Davidsdottir Almost Sweeps Regionals in Dominating Victory

Results

Results cont

Shoulder Press 2-2-2-2-2 & AMRAP 20 mins: Hand Release Push-ups, Row, AbMat Sit-ups and Air Squats

Shoulder Press 2-2-2-2-2

Shoulder Press 2-2-2

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

BTWB

AMRAP 20 mins: Hand Release Push-ups, Row, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 20 mins of:
10 Hand Release Push-ups
15 Row Calories
20 AbMat Sit-ups
25 Air Squats

BTWB
Photo by @robcwilson
Schedule Notice: Saturday 5/19

  • Gym is closed due to hosting the CF Gymnastics Course. No class!

Week 1, Day 1—What Happened While You Were at Work   

Results

Results cont

Squat Snatch 3-2-1-1-1-1 & 21-15-9: Squat Snatches and Ring Dips

Squat Snatch 3-2-1-1-1-1

Squat Snatch 3-2-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Sets of 3 and 2 are TNG (Touch and Go)

BTWB

21-15-9: Squat Snatches and Ring Dips

21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip

BTWB

Lifting: 1 Deadlift + 1 Power Clean +1 Hang Power Clean + 1 Split Jerk & FT: Double Unders; 4 Rds of Deadlifts and Push Jerks; Double Unders

Lifting: 1 Deadlift + 1 Power Clean +1 Hang Power Clean + 1 Split Jerk

Find a max for the following complex:

1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk

BTWB

FT: Double Unders; 4 Rds of Deadlifts and Push Jerks; Double Unders

For time:
100 Double Unders
— then —
4 rounds of:
10 Deadlifts (135#/95#)
10 Push Jerks (135#/95#)
— then —
100 Double Unders

BTWB
Photo by @robcwilson
Events:
Schedule Notice: Saturday 5/19

  • Gym is closed due to hosting the CF Gymnastics Course. No class!

Memorial Day Murph is coming!

  • We will hold our annual Murph workout on Monday 5/28 (Memorial Day) in the AM
  • Wave times will be posted next week and sign-ups will be up in the gym to reserve a slot
  • In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year

Results

Results cont

Weighted Pull-up 2-2-2-2 & Del

Weighted Pull-up 2-2-2-2

Weighted Pull-up 2-2-2-2

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

BTWB

Del

For time:
25 Burpees
Run 400m w/medicine ball, (20#/14#)
25 Pull Up (Weighted) (20#/14#)
Run 400m w/medicine ball
25 Handstand Push Ups
Run 400m w/medicine ball
25 Pull Up (Chest To Bar)
Run 400m w/medicine ball
25 Burpees
* Weighted pull-up hold Med Ball or DB with feet or use vest. Kipping is allowed. Scale to unweighted pull-ups.

U.S. Army 1LT Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 3rd Brigade Combat Team, 25th ID, died on June 25, 2011, in Afghanistan, when enemy forces attacked his unit with small arms fire. ~ www.crossfit.com

BTWB
Photo by @robcwilson
“Del” WOD Demo with CrossFit Praxis – video [wmv] [mov] [HD mov]
Events:
Schedule Notice: Saturday 5/19

  • Gym is closed due to hosting the CF Gymnastics Course. No class!

Memorial Day Murph is coming!

  • We will hold our annual Murph workout on Monday 5/28 (Memorial Day) in the AM
  • Wave times will be posted next week and sign-ups will be up in the gym to reserve a slot
  • In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year

Road to the Games Ep. 18.03: Tennil, Bethany, Thuri

Results

Results cont

Back Squat 3-3-3-3-3 & FT: Dumbbell Thrusters, Runs

Back Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

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

BTWB

FT: Dumbbell Thrusters, Runs

For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m
* Choose a heavy DB that allows you to do few sets; no dropping DB’s.

BTWB
Photo by @robcwilson

How to Watch the 2018 Regionals
Find out how to watch all the action for the 2018 Reebok CrossFit Games Regionals.
This weekend kicks it all of with the Europe, East, and South Regionals.
CBSSports.com – Check out the CrossFit Games section here

Results

Results cont

SNORIDGE CROSSFIT