snoridgecf

Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs & Pt. 2: Open 15.1A: 1RM Clean and Jerk

Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs

Complete as many rounds as possible in 14 mins of:
8 Handstand Push-ups
8 Box Jumps (30″/24″)
1 Rope Climb (15 ft.)
Complete Pt. 1 rest 3 minutes then immediately being Pt. 2.

BTWB

Rest 3 Minutes

Pt. 2: Open 15.1A: 1RM Clean and Jerk

1-rep-max clean and jerk

6 minute time cap

BTWB

Checkout: AbMat Sit-ups

For time:
100 AbMat Sit-ups

BTWB

Photo by @robcwilson

Congrats to Eva for placing 3rd (out of 8) this past weekend in her first CrossFit competition! She competed in the ETown Teen Throwdown at Eatonville CrossFit in the Varsity division. Way to get on that podium!

Also “false grip fist bumps” to Eva and to Robbie who both got their 1st Muscle-ups tonight (and several after)! Both have been working the strict pull-ups, ring pull-ups, strict dips and progressions for some time now and it paid off.

Ben Smith: “Consistency is the Key”

Results

Results cont

Hang Squat Snatch + Snatch Balance 1-1-1-1-1 & 3 RFT: Overhead Squats, Push-ups and Double Unders

Hang Squat Snatch + Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
*Scale to 1 Hang Squat Snatch + 1 Overhead Squat

BTWB

3 RFT: Overhead Squats, Push-ups and Double Unders

3 rounds for time of:
10 Overhead Squats (135#/95#)
20 Push-up (hand release)
50 Double Unders

BTWB

Photo by @robcwilson

Results

Results cont

Front Squat 6-4-2-2-1 & AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs

Front Squat 6-4-2-2-1

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

BTWB

AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs

Complete as many rounds as possible in 20 mins of:
20 Wall Balls (20#/14#)
Run 200m
20 Shoulder-to-Overheads (75#/55#)
Run 200m
20 Toes-to-bars
Run 200m

BTWB

Photo by @robcwilson

Fikowski, Finally

Results

Results cont

Bench Press 2-2-2-2-2 & Helen

Bench Press 2-2-2-2-2

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

BTWB

Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups

BTWB

Photo by @robcwilson

Benchmark “Girl” of the week continues. Last week we completed “Annie”, one of the classic benchmark workouts known as the “Girls”. This week is “Helen”. We have a couple more that will show up over the next couple of weeks.

The below podcast interview with Julie Foucher and Dave Castro is a very insightful and interesting look into the person who is in charge of the CrossFit Games and also the co-director of CrossFit Training. Definitely worth the listen.

PH29 Dave Castro on applying lessons learned as a SEAL and directing the CrossFit Games

Want to know what the Games payouts are this year? They are growing again!

CrossFit Games Prize Purse Grows to $2.2 Million Dollars

Results

Results cont

Lifting: Squat Snatches and Overhead Squats

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

Team WOD: Power Snatches, Toes-to-bars, and Medicine Ball Cleans

2 rounds for time of:
20 Power Snatches (115#/75#)
50 Toes-to-bars
20 Power Snatches
50 Medicine Ball Cleans (20#/14#)
*Alternate work with your partner (one works/one rests)

BTWB

Photo by @robcwilson

Saturday was suns out, guns out! Each Saturday the main class consists of a team workout. Don’t know anyone? Don’t worry! Just show up and you will be paired together and scaled to your ability.

Our next OnRamp will begin in July. If you are interested or know anyone who is ready to get started then email us at snoridgecrossfit@comcast.net or use the contact us form on the website.

Our July OnRamp Schedule:

Tuesday 7/5 at 7:00 pm

Thursday 7/7 at 7:00 pm

Saturday 7/9 at 8:30 am

Tuesday 7/12 at 7:00 pm

Thursday 7/14 at 7:00 pm

Saturday 7/16 at 8:30 am

* Each OnRamp session will run approximately 1hr to 1 hr 15 min.

First-Place Fraser

Results

Advanced RX: Lifting: Squat Snatches and Overhead Squats & FT: Descending Snatch Couplets & Checkout: FT: Row, Run and Assault Bike

Advanced RX Class:

Lifting: Squat Snatches and Overhead Squats

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

FT: Descending Snatch Couplets

For time:
2 rounds of:
7 Muscle-ups
5 Squat Snatches (185/135#)
Rest 3 mins
— then —
2 rounds of:
5 Bar Muscle-ups
5 Squat Snatches (155#/105#)
Rest 3 mins
— then —
2 rounds of:
1 Legless Rope Climb
5 Squat Snatches (135#/95#)

*Scale Snatch to 3 descending loads. Scale 1 Ring MU: 1 Jumping MU, 1 Bar MU: 2 C2B Pull-up, 1 Legless: 1 RC

BTWB

Checkout: FT: Row, Run and Assault Bike

For time:
Row 500m
Run 400m
30 Assault Bike Calories

BTWB

Photo by @robcwilson

Our next OnRamp will begin in July. If you are interested or know anyone who is ready to get started then email us at snoridgecrossfit@comcast.net or use the contact us form on the website.

Our July OnRamp Schedule:

Tuesday 7/5 at 7:00 pm

Thursday 7/7 at 7:00 pm

Saturday 7/9 at 8:30 am

Tuesday 7/12 at 7:00 pm

Thursday 7/14 at 7:00 pm

Saturday 7/16 at 8:30 am

* Each OnRamp session will run approximately 1hr to 1 hr 15 min.

Results

EMOM for 10 mins: Strict Pull-ups & 3 RFT: Runs, Deadlifts and Strict Handstand Push-ups

EMOM for 10 mins: Strict Pull-ups

3 Strict Pull-ups

Every 1 min for 10 mins.

BTWB

3 RFT: Runs, Deadlifts and Strict Handstand Push-ups

3 rounds for time of:
Run 400m
20 Deadlifts (225#/155#)
10 Strict Handstand Push-ups
Scale to negatives for strict HSPU or to box pike.

BTWB

Photo by @robcwilson

2016 Regionals Week 3 Highlights

Results

Results cont

Push Press 3-3-3-3-3 & AMRAP 8 mins: Box Jump Overs, Wall Balls

Push Press 3-3-3-3-3

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

BTWB

AMRAP 8 mins: Box Jump Overs, Wall Balls

Complete as many rounds as possible in 8 mins of:
3 Box Jump Overs (24″/20″)
3 Wall Balls (20#/14# to 10 ft./9ft.)
6 Box Jump Overs
6 Wall Balls
9 Box Jump Overs
9 Wall Balls
12 Box Jump Overs
12 Wall Balls
15 Box Jump Overs
15 Wall Balls
18 Box Jump Overs
18 Wall Balls
21 Box Jump Overs
21 Wall Balls
24 Box Jump Overs
24 Wall Balls
Continue +3 each until 8 minutes is up.

BTWB Photo by @robcwilson
Update Show: 2016 Regional Recap

Results

Results cont

Back Squat 6-4-2-2-1 & 4 RFT: Runs, Burpees and Front Squats

Back Squat 6-4-2-2-1

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

BTWB

4 RFT: Runs, Burpees and Front Squats

4 rounds for time of:
Run 400m
15 Burpees
12 Front Squats (135#/95#)

BTWB

Photo by @robcwilson

Still recovering from Murph? Make sure you are getting cozy with a foam roller and rolling your lats, upper traps and behind your shoulders for your upper body and hit your hamstrings, quads, flutes and calf muscles for your lower body. This should be a daily routine but especially after a high volume workout like Murph you can’t put it off.

Inside the Leaderboard: Regionals Week 3

Results

Results cont