5 RFT: Thrusters, Push Up (Rings) and Run
5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)
Run 200m
Author: snoridgecf
Back Squat : 2 Rep Max
Advanced RX: Snatch Balance 1-1-1-1-1 & Chipper: Double Unders, Pull-ups, Overhead Squats and Run
Chipper: Double Unders, Pull-ups, Overhead Squats and Run
For time:
100 Double Unders
50 Pull-ups
25 Overhead Squats (135#/95#)
Run 800m
BTWB
Photo by @robcwilson
Yesterday we had 7 of us from SRCF compete at the Whiskey Throttle Throwdown at CrossFit Nine in Woodinville. It was a team only competition of teams of 2 male or 2 female. There was a RX and a RX + division. It was fun not only competing, but getting to watch others from our gym compete, bond, cheer, help, and generally have fun all day together was really satisfying. Thanks to everyone who came out to offer their support and congrats to each of you for giving it your all with each event (well, except for Frank who still owes me at least 5 bar muscle-ups and some hang power cleans).
Team "Kelly"
Team “Kelly”
5 rounds for time of:
Team Run 400m
30 Box Jumps (24″/20″)
30 Partner Alternating Wall Balls (20#/14#)
* Teams of 2. Run together, alternate work on box jumps. Partner wall balls are each throw to your partner = 1 rep (15 throws each partner). Step down from box jump.
Kelly is a classic CrossFit Benchmark WOD done solo. It is terrible.
Photo by @robcwilson
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
EMOM for 8 mins: Squat Cleans and Front Squats & 15-12-9-6-3: Front Squats, Kettlebell Swings and Burpees
EMOM for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins do:
1 Squat Clean, pick load
1 Front Squat, pick load
15-12-9-6-3: Front Squats, Kettlebell Swings and Burpees
15-12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Kettlebell Swing (70#/53#)
Burpee
Every 1 min for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins do:
1 Squat Clean, pick load
1 Front Squat, pick load
Bench Press 10-10-10 & 4 RFT: Run, Handstand Push Ups and Rope Climbs
4 RFT: Run, Handstand Push Ups and Rope Climbs
4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs (15 ft)
BTWB
Pics by @robcwilson
CF Games:
This quote and the below article is a good summary of the difference in the Open vs. Regionals.
“The Open is more about testing how many reps an athlete can handle before breaking down and the Regionals are more about testing how quickly an athlete can get work done.”
Why Some CrossFit Athletes Dominate the Open and Fail Regionals
Bench Press 10-10-10
Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Muscle-ups : 3x Max Rep & 3 RFT: Run, Power Cleans and AbMat Sit-ups
Muscle-ups : 3x Max Rep or MU Practice
Muscle-ups 3x Max Rep
Muscle-up Practice (Progressions, Strict Pull-up, Ring Dip, False Grip, Ring Pull-up, Kip, etc.)
3 RFT: Run, Power Cleans and AbMat Sit-ups
3 rounds for time of:
Run 600m
10 Power Cleans (155#/105#)
40 AbMat Sit-ups
BTWB
Happy birthday Mums!
Check out who made the CF Games Update show tonight! This is so cool to see:
CrossFit Games Update: Teen Edition
Congrats to Saer on his 250th WOD and to Barbara on her 400th! We’ve had a lot of milestones lately. I need to reorder 100 WOD T-shirts for women, so please let me know your size if you want one.
This weekend we have a bunch of people competing at the Whiskey Throttle Throwdown in Woodinville at CrossFit Nine in the team competition. There are 7 from SRCF who will be competing in various divisions. If you are interested in future competitions there are many in the gym who can point you to where to learn about upcoming events.