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Advanced RX Class: Alt EMOM: Squat and Power Cleans & Pt. 1 Back Squats and Bench Press & Pt. 2 Wall Balls, Row and Box Jump Overs

Advanced RX Class:

Alt EMOM 8 mins: Squat and Power Cleans

Every 30 secs for 8 mins, alternating between:
1 Squat Clean
1 Power Clean

BTWB

Pt. 1 21-15-9: Back Squats and Bench Press

21-15-9 reps, for time of:
Back Squat (185#/135#) from the ground
Bench Press (155#/95#)
*Rest 5 Minutes then Pt. 2

BTWB

Pt. 2 Wall Balls, Row and Box Jump Overs

For time:
40 Wall Balls (20#/14#)
30 Calorie Row
20 Box Jump Overs (24″/20″)

BTWB

Photo by @robcwilson

There will be an updated Advanced RX Test coming next week. The Advanced class will be re-testing soon to run through all the movements. In addition to new movements, heavier loads, and adjusted rep counts there will also be less “no-go’s” allowed.

Results

5 RFT: Runs and Deadlifts & Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups

5 RFT: Runs and Deadlifts

5 rounds for time of:
Run 400m
15 Deadlifts (185#/135#)

BTWB

Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups

3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups

BTWB

Photo by @robcwilson

Always worth watching! Part 1 is out:

Behind the Scenes: ’15 Games, Part 1

Results

Results cont

Hang Snatch 2-2-2-1-1-1 & AMRAP 10 mins: Air Squats, Hang Squat Snatches and Strict Pull-ups

Hang Snatch 2-2-2-1-1-1

Hang Squat Snatch (Above The Knees) 2-2-2-1-1-1

Use the heaviest weight you can for each set.

BTWB

AMRAP 10 mins: Air Squats, Hang Squat Snatches and Strict Pull-ups

Complete as many rounds as possible in 10 mins of:
15 Air Squats
7 Hang Squat Snatches (135#/95#)
3 Strict Pull-ups

BTWB

Photo by @robcwilson

Next week we will see the announcement of the Masters Online Regional Qualifier WOD’s for the CF Games. I will likely work some of them into our regular programming.

Timeline for Masters and Teenagers

Results

Results cont

Alt EMOM 10 mins: Handstand Push-ups and Toes-to-bars & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees

Alt EMOM 10 mins: Handstand Push-ups and Toes-to-bars

Every 1 min for 10 mins, alternating between:
6 Handstand Push-ups
12 Toes-to-bars

BTWB

10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (135#/95#)
Burpee

BTWB

Photo by @robcwilson

Next month in May we will be programming a “Hero WOD Week”. Stay tuned for details but expect it to tie in with “Murph” on Memorial Day.

Update Show: Skype With Chris Spealler

A Letter From the General Manager

Results

Results cont

Front Squat 1-1-1-1-1 & 5RFT: Double Unders, Bar MU, Front Squats

Front Squat 1-1-1-1-1

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

BTWB

5RFT: Double Unders, Bar MU, Front Squats

5 rounds for time of:
35 Double Unders
6 Bar Muscle-ups
9 Front Squats (135#/95#)

*Sub 9 C2B pull-ups each round for BMU

BTWB
Photo by @robcwilson
Nutrition:
Here’s a link to order Ice Age Meals directly that will be a sampler of 12 meals for $109.99
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets

There would be 3 of each meal and the sampler would be $109.99. They are delivered frozen and can be kept in the freezer until ready to use.
Order cutoff is April 18th with delivery on the 20th to the gym. This should save shipping if there are around 3 or 4 people ordering.

The Kipping Pull-Up www.boxmag.com
Results
Results cont

Push Press + Split Jerk & 3RFT: Row, Run, Push Press

Push Press + Split Jerk 5 x 1+1

Push Press 1-1-1-1-1, + Split Jerk 1-1-1-1-1, using heaviest weight per set

*Perform 1 PP + 1 Split Jerk as a complex each set. Scale to 1 PP + 1 PJ.

BTWB

3 rounds for time of:

Row 500m
Run 400m
21 Push Press (95#/65#)
Rest 2 mins

BTWB

Photo by @robcwilson

“Not a Cream Puff Workout”
with Chris Hinshaw and Rich Froning

Results

Results cont

Team WOD: AMRAP Chest-to-Bar Pull-ups, Burpees, Power Snatches

Team WOD:

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

7 Chest-to-bar Pull-ups
7 Burpees
7 Power Snatches (95#/65#)

Partners leap frog each, cycling through the exercises, one person working at a time.

BTWB

Photo by @robcwilson

Results

Advanced RX: EMOM 10 Minutes Cindy plus Clean and Jerk & Power Cleans, Runs, Pull-ups

Advanced RX Class:

Every 2 mins for 10 mins do:

1 Round Of Cindy
2 Squat Clean & Jerks, pick load

BTWB

10 rounds for time of:

Power Clean, pick load
Run 100m
5 Chest-to-bar Pull-ups

BTWB
Photo by @robcwilson
Want to attend the Saturday Advanced RX Class? You must pass the Advanced Skills Test first. See me about setting up a time to take it. You should feel very confident about passing it prior to testing. Practice any movements or skills in question to reduce the chances of a “no-go”.
Thinking of going to Portland to watch the West Regional? Ticket information is at the below link.
2016 Regional Tickets Released
Results

Bench Press 4-4-4-4-4 & FT: Front Squats and Box Jump Overs

Bench Press 4-4-4-4-4

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

BTWB

20-16-12-8-4 reps, for time of:

Front Squat (95#/65#)
Box Jump Over (24″/20″)

BTWB
Photo by @robcwilson

Thinking about starting? Our OnRamp for April is half full up so contact us for registering for a spot.

Our April OnRamp Schedule is:

Tuesday 4/12 at 7:00 pm
Thursday 4/14 at 7:00 pm
Saturday 4/16 at 8:30 am
Tuesday 4/19 at 7:00 pm
Thursday 4/21 at 7:00 pm
Saturday 4/23 at 8:30 am

* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
The Kipping Handstand Push-up
Results
Results cont

Deadlift 3-3-3-3-3 & CrossFit Games Regional 11.1

Deadlift 3-3-3-3-3

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

BTWB

CrossFit Games Regional 11.1

For time:
Run 1000m
30 Handstand Push Ups
Row 1000m

BTWB

Photo by @robcwilson

Today’s WOD was the first Regional workout of the 2011 CrossFit Games Regionals in which athletes ran 1k, performed 30 HSPU with hands on plates and an AbMat between them (kipping was allowed), and then completed a 1k row within the 15 minute time cap for a fast and fun workout.

Inside the Leaderboard: To Scale, or Not To Scale

Results

Results cont