Author: snoridgecf

Every 1 min for 10 mins: Power Clean & Jerk & AMRAP 10 mins: Box Jumps, Power Cleans and Push-ups

Every 1 min for 10 mins: Power Clean & Jerk

1 Power Clean & Jerk, pick load

Every 1 min for 10 mins.

AMRAP 10 mins: Box Jumps, Power Cleans and Push-ups

Complete as many rounds as possible in 10 mins of:
15 Box Jumps (24″/20″)
12 Power Cleans (135#/95#)
9 Push-ups

BTWB

Goodbye Emma (for now)! This is Emma’s “College Bound” WOD. Keep CrossFitting in school and we all hope to see you back during break.

Alt EMOM 10 mins: Muscle-ups and Toes-to-bars & Row : 4x 500m

Alt EMOM 10 mins: Muscle-ups and Toes-to-bars

Every 1 min for 10 mins, alternating between: 3 Muscle-ups 7 Toes-to-bars

* Odd Minutes: MU / Even Minutes: T2B. Scale # of reps or sub 3 Ring Dips for MU.

Row : 4x 500m, rest 2 mins

Each for time: Row: 4x 500m

Rest 2 mins between efforts.

Pic by @robcwilson

Way too many cherry pickers today! No barbells = no one wants to row.

The Games Gone Rogue

Squat Snatch 1-1-1-1-1 & Bionic

Squat Snatch 1-1-1-1-1

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

“Bionic”

5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)

BTWB

ATTENTION:

Tomorrow (Wednesday) during the AM classes (0830 and 0930) we will be having the carpets cleaned in the lobby and kids area (Squatch Cave).

Please keep the lobby clear of your bags and belongings
Please no snacks or food or drink in the Squatch Cave
Leave the rowers out on the gym floor

CrossFit Games winner Ben Smith lifting for the first time 2 weeks after the Games and he does a 5×5 Front Squat. From the ground including a full clean. Up to 340 lbs. That’s pretty fit.
Ben Smith, 275-295-315-330-340 lb. – [video]

Front Squat 2-2-2-2-2 & 3 RFT: Run, Pull-ups, and Handstand Push-ups

Front Squat 2-2-2-2-2

Use the heaviest weight you can for each set.

3 RFT: Run, Pull-ups, and Handstand Push-ups

3 rounds for time of:
Run 400m
25 Pull-ups
15 Handstand Push-ups

BTWB

ATTENTION:

On Wednesday during the AM classes (0830 and 0930) we will be having the carpets cleaned in the lobby and kids area (Squatch Cave).

Please keep the lobby clear of your bags and belongings
Please no snacks or food or drink in the Squatch Cave
Leave the rowers out on the gym floor

Lifting: Close Grip Snatches and Overhead Squat (close grip)s

Close Grip Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat (close grip) 1-1-1-1-1, using heaviest weight per set

Team WOD: Runs, Overhead Squats, Rope Climbs

In teams of 2 complete:

AMRAP#1 in 10 Minutes:
200m Run
Max Rep Overhead Squat (95#/65#)
* Rest 2 Minutes
AMRAP #2 10 Minutes:
200m Run
Max Rep Rope Climbs (15′)
* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.
** Sub 2 Supine Rope Climbs to each Rope Climb.
*** If class size is large start 1/2 teams on AMRAP #1 and other teams on AMRAP #2

BTWB

Pic by @robcwilson

Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.

Get your team together! You will need 2 male and 2 female teammates. For the team series you can choose scaled or RX for each workout either week (no requirement to RX all workouts both weeks to compete). There will be a series of workouts released for both weeks in which you will have 6 days to complete them and submit your scores.

Spencer had an idea for any teams that hadn’t yet registered to divert their team fee instead into a pool used to purchase gym equipment. If you are interested in that option let us know!

Advanced RX: Lifting: Close Grip Snatches Plus Overhead Squat & FT: Overhead Squats and Bar Muscle Ups

Advanced RX Class:

Lifting: Close Grip Snatches + Close Grip Overhead Squat

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

* Perform as a complex