snoridgecf

Alt EMOM 10 mins: Power Cleans and Strict Pull-ups & 21-18-15-12: Deadlifts and Runs

Alt EMOM 10 mins: Power Cleans and Strict Pull-ups

Every 1 min for 10 mins, alternating between:

3 Power Cleans, pick load
6 Strict Pull-ups

BTWB

21-18-15-12: Deadlifts and Runs

21-18-15-12 reps, for time of:
Deadlift (225#/155#)
Run 400m

BTWB

Photo by @robcwilson

Rob’s been on fire with two of his pics being used by the CrossFit Instagram this past week! #hirehimtocrossfitmediaalready

Congrats to Jules for competing on Team Teen Progenex this past weekend in the Cascade Classic by Kill Cliff at Pier 66 in Seattle. Their team of four competed against 54 other teams and some CF Games and several Regionals teams. They not only held their own overall they showcased their fitness and impressed everyone with their strength, gymnastics skills, and pure effort.

Events:

Saturday 10/24 SRCF Halloween Costume Party:

Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP if you didn’t see it in your email.

Saturday 10/31 SRCF “Frankenchipper” WOD:

On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.

Team Series Update: October 6, 2015

Results

Results cont

Lifting: Hang Snatches, Snatch Balances and Overhead Squats

Hang Snatch 1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1, using heaviest weight per set
Perform this as a complex 1 HS (full) + 1 Snatch Bal + 1 OHS

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Team WOD: AMRAP Box Jumps, Kettlebell Sumo Deadlift High-pulls, Push-up (hand release), Dumbbell Thrusters, Chest-to-bar Pull-ups

As a Team of 2 complete as many rounds as possible in 20 mins of:

7 Box Jumps (24″/20″)
7 Kettlebell Sumo Deadlift High-pull (70#/53#)
7 Push-up (hand release)
7 Dumbbell Thruster (40#/25#)
7 Chest-to-bar Pull-ups
* Alternate each exercise with your partner. One completes 7 reps while other rests, switch work after each movement is complete.
** One box, one set of DB, one KB per team.
Post total rounds.

BTWB

Pic by @robcwilson

Cascade Classic by Kill Cliff is this weekend on Pier 66 in Seattle. Go check it out!

Results

Advanced RX: Lifting: Hang Snatch, Snatch Balance and Overhead Squat Complex & Brehm

Advanced RX Class:

Lifting: Hang Snatch + Snatch Balance + Overhead Squat Complex

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“Brehm“

For time:
10 Rope Climbs, 15 ft
20 Back Squats (225#/155#) – from Rack
30 Handstand Push-ups
40 Calorie Row

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Photo by @robcwilson

“U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.” ~ www.crossfit.com
Results

Clean & Jerk : 1 Rep Max & CrossFit Games Open 11.3

Clean & Jerk : 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.
Full squat clean. 20 – 25 min. to work up to a heavy single in the time allowed.

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CrossFit Games Open 11.3

As many reps in 5 mins as you can of:
Squat Clean (165#/110#)
Jerk(165#/110#)

You must complete the squat clean before moving on to the jerk
and you must complete the jerk before moving on to the next
squat clean. If you miss a jerk you may power clean the bar to
set up your jerk attempt.

BTWB

Pic by @robcwilson

Results

Results cont

Power Snatch (Touch & Go) 2-2-2-2-2 & 3 RFT: Run, Wall Balls, Power Snatches and Muscle-ups

Power Snatch (Touch & Go) 2-2-2-2-2

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

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3 RFT: Run, Wall Balls, Power Snatches and Muscle-ups

3 rounds for time of:
Run 400m
21 Wall Balls (20#/14#)
15 Power Snatches (115#/75#)
9 Muscle-ups

* Sub 9 Ring Dips for 9 MU

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Photo by @robcwilson

Don’t forget to submit your Team Series scores for validation by the deadline of 5pm PST on Monday.

2015 CrossFit Team Series: Week 2

2015 Reebok CrossFit Invitational Update

Results

Results cont

Push Press 3-3-3-3-3 & "Burping Annie"

Push Press 3-3-3-3-3

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

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“Burping Annie”

For Time:
50 Double Unders
50 Sit-up (AbMat)
10 Burpees
40 Double Unders
40 Sit-up (AbMat)
10 Burpees
30 Double Unders
30 Sit-up (AbMat)
10 Burpees
20 Double Unders
20 Sit-up (AbMat)
10 Burpees
10 Double Unders
10 Sit-up (AbMat)
10 Burpees

Post total time.

BTWB

Photo by @robcwilson

Worth watching. The sponsorship of health organizations by corporations that are contradictory to good health is an important piece of the obesity problem in our country. “American Academy of Pediatrics decides relationship with Coke is not so sweet,” PBS News.

Results

Results cont

EMOM for 6 mins: Deadlift & 3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

Every 1 min for 6 mins: Deadlift

2 Deadlifts, pick load

Every 1 min for 6 mins.

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3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

For 3 cycles:
AMRAP in 3 mins of:
3 Power Cleans (165#/110#)
6 Handstand Push-ups
9 Pull-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Like the “Chief” complete max rounds in each 3 minute cycle, then rest 1 min. Partial rounds count.

BTWB

Photo by @robcwilson

Close to 70 peeps in classes yesterday!

The next set of Team Series workouts are announced:

View Events 5/6/7/8

Results

Results cont

Front Squat 3-3-3-3-3

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

BTWB

Front Squat 3-3-3-3-3 & Chipper: Run and Squat Medley

Front Squat 3-3-3-3-3

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

BTWB

Chipper: Runs, Back Squats, Front Squats and Overhead Squats

For time:
Run 400m
30 Back Squats (135#/95#)
Run 400m
20 Front Squats (135#/95#)
Run 400m
10 Overhead Squats (135#/95#)

BTWB

Congrats Kaylee on notching your 250th WOD in your WOD Book tonight!

Events:

Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Stay tuned for the Evite to be posted (hopefully Michelle gets to it before Halloween). On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.

Check out the picture used in this article from @robcwilson!

“Scaling CrossFit Workouts” – CrossFit Journal [article]

Results

Results cont