Shoulder Press 4-4-4-4
Shoulder Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Team WOD: 31 Heroes
Team WOD:
“31 Heroes”
In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
* Partners alternate work on the above rounds with a 400m Bumper Plate (or Sandbag) Run (45#/25#).
** One Bar and Box per team unless male/female team
This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps as a team.
BTWB
Photo by @robcwilson
Today was our 6th annual 31Heroes workout as a gym. Thanks to all you who came in to do this memorial workout!
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”
Photo by @robcwilson
Today was our 6th annual 31Heroes workout as a gym. Thanks to all you who came in to do this memorial workout!
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”
Events:
Sunday 8/14: SRCF Potluck BBQ
Our summer picnic potluck is tomorrow (Sunday) at 3pm!
- What: SRCF Summer Potluck BBQ
- When: August 14th (Sunday) at 3 pm until dusk
- Where: Jeanne Hansen Park in Snoqualmie Ridge
- We are using the picnic shelter and grills (we will have charcoal)
- Bring your own food to grill, drinks and a dish to share!
- We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…
40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings & Checkout: Mini Flight Simulator
40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings
40-30-20-10 reps, for time of:
Back Squat (95#/65#)
AbMat Sit-up
Kettlebell Swing (53#/35#)
Checkout: Mini Flight Simulator
Double Unders 5-10-15-20-25-30-25-20-15-10-5
Rest as needed between sets.
Each set must be unbroken to count and you must stop between each set. If you snag you must repeat that set UB. Scale to broken sets or to 2 x singles.
40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings
40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings
40-30-20-10 reps, for time of:
Back Squat, 95/65 lbs
AbMat Sit-up
Kettlebell Swing, 53/35 lbs
Weighted Pull-up 5-5-5-5 & FT: Runs, Handstand Push-ups, Ring Dips and Push-ups
Weighted Pull-up 5-5-5-5
Weighted Pull-up 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to Strict Pull-ups (no weight) or to Supine Ring Rows
FT: Runs, Handstand Push-ups, Ring Dips and Push-ups
For time:
Run 400m
15 Handstand Push-ups
15 Ring Dips
15 Push-ups
Run 400m
12 Handstand Push-ups
12 Ring Dips
12 Push-ups
Run 400m
9 Handstand Push-ups
9 Ring Dips
9 Push-ups
Photo by @robcwilson
Good luck to all those competing this weekend (Peter, Adam, Eva as individuals and Jules, Reid, and Rob W. on a team) at the Elysian Games!
Events:
Saturday 8/13: 31Heroes Team Workout
- Click the link to read more about this WOD
- Only one class at 9:30 and we will run waves to accommodate everyone
- If you are planning on climbing ropes bring tall socks or a sleeve
Sunday 8/14: SRCF Potluck BBQ
Our summer picnic potluck is this Sunday at 3pm!
- What: SRCF Summer Potluck BBQ
- When: August 14th (Sunday) at 3 pm until dusk
- Where: Jeanne Hansen Park in Snoqualmie Ridge
- We are using the picnic shelter and grills (we will have charcoal)
- Bring your own food to grill, drinks and a dish to share!
- We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…
Weighted Pull-up 5-5-5-5
Weighted Pull-up 5-5-5-5
Weighted Pull-up 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to Strict Pull-ups (no weight) or to Supine Ring Rows
Lifting: Snatch and Hang Snatch (Full) & AMRAP 20 min: Power Snatch Ladder and Runs
Lifting: Snatch and Hang Snatch (Full)
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Full Squat. Regrip allowed between lifts. 1 Snatch (squat) + 1 Hang Snatch (squat)
AMRAP 20 min: Power Snatch Ladder and Runs
In 20 mins do:
30 Power Snatches (75#/55#)
Run 400m
20 Power Snatches (95#/65#)
Run 400m
10 Power Snatches (135#/95#)
Run 400m
then in the remaining time, AMRAP of:
Max Rep Power Snatch (165#/105#)
Score is max reps at final load of Power Snatch.
BTWB
Photo by @robcwilson
Tia-Clair Toomey represented Australia as their only female weightlifter in the 58kg class this week and finished in 14th with a very respectable total. Her final C&J was a narrow miss that would have been 5kg higher and tied the Australian record at that weight. This came only weeks after finishing in 2nd place for the second consecutive year at the CrossFit Games. Tia found weightlifting through CrossFit only a few years ago. This is nothing short of amazing.
Then some jacka$$ “sports journalist” wrote some trash (that I didn’t fully read) criticizing her performance both at the Olympics and the CrossFit Games as well. The below article is a great rebuttal to the ignorance displayed by this “writer”. What’s more amusing is if this writer took the time he would discover many current and former CrossFit athletes are competitive weightlifters both on the Olympic stage and their respective national stage. Take Morghan King (who just set the American record at the Olympics for her weight class) and Mattie Rogers (1st team alternate) for USA who both were CrossFitters prior to transitioning fully to weightlifting. Or Chad Vaughn and Mat Fraser who were weightlifters for our national team that are now CrossFit athletes. Their are plenty of others who are/were CrossFitters now in the Olympic Lifting community. The Chinese National Weightlifting Team trains using many gymnastics elements which the writer termed as “bizarre”. Functional fitness is a benefit for all manner of sports, to think otherwise is simply “bizarre”.
Don’t Like Toomey’s Total? Then Beat Her CrossFit Journal
Events:
Saturday 8/13: 31Heroes Team Workout
- Click the link to read more about this WOD
- Only one class at 9:30 and we will run waves to accommodate everyone
Sunday 8/14: SRCF Potluck BBQ
Our summer picnic potluck is moved to this Sunday at 3pm!
- What: SRCF Summer Potluck BBQ
- When: August 14th (Sunday) at 3 pm until dusk
- Where: Jeanne Hansen Park in Snoqualmie Ridge
- We are using the picnic shelter and grills (we will have charcoal)
- Bring your own food to grill, drinks and a dish to share!
- We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…
Lifting: Snatch and Hang Snatch (Full)
Lifting: Snatch and Hang Snatch (Full)
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Full Squat. Regrip allowed between lifts. 1 Snatch (squat) + 1 Hang Snatch (squat)
Jackie & Thruster : 1 Rep Max
Thruster : 1 Rep Max
Record your best Thruster 1 Rep Max lift.
* After “Jackie”, work up to a heavy 1 rep on your Thruster (Share a rack)