Author: snoridgecf

Bench Press 5-5-5-5 & 3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs

Bench_by Rob WBench Press 5-5-5-5

Bench Press 5-5-5-5

BTWB

3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs

3 rounds for time of:
Run 400m
30 Double Unders
20 Kettlebell Swings (53#/35#)
10 Toes-to-bars
2 Rope Climbs (15 ft.)

BTWB 

Good luck to Jules who is competing at the 2015 USA Weightlifting Regionals tomorrow in St. Louis in the Teen’s 16-17 yr / 58kg category. She should be lifting around midday and we will share a link if it’s live streaming. Think slow, think fast, think patience and think heavy Jules!!! You’ll do great!

CrossFit Games Update: April 29, 2015

Results

Results cont

Back Squat 4-4-4-4 & 2015 Masters Qualifier Event 4

Back Squat 4-4-4-4

Back Squat 4-4-4-4

BTWB

2015 Masters Qualifier Event 4

21-15-9 reps, for time of:
Deadlift (225#/155#)
Box Jump (24″/20″)
Handstand Push-up

BTWB 

SnoRidge CF_Kim_DL_by Rob W

Photo by Rob W.

“The Back Squat” – [video]

Details on the upcoming West Regional to be held at the Tacoma Dome in May:

West Regional

Results

Results cont

Every 1 min for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)s

Every 1 min for 7 mins: Power Snatch

2 Power Snatches, pick load

Every 1 min for 7 mins.

BTWB

FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)s

For time:
10 Power Snatches, 135/95 lbs
20 Clean & Jerks, 135/95 lbs
30 Lateral Burpee (Over Barbell)s

BTWB

EMOM for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell) & Hollow Rocks : 3×10

Every 1 min for 7 mins: Power Snatch

2 Power Snatches, pick load

Every 1 min for 7 mins.

BTWB

FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)

For time:
10 Power Snatches (135#/95#)
20 Clean & Jerks (135#/95#)
30 Lateral Burpee (Over Barbell)

BTWB

Hollow Rocks : 3×10

Hollow Rocks 3×10

Rest as needed between sets.
For quality, not time.

BTWB 

Hollowed Out

“The Hip and Athletic Performance” – CrossFit Journal [article]

Results

Results cont

Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups

Thruster 3-3-3

Thruster 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks and work quickly. Don’t look for a 3RM. Work up to a moderately heavy triple. If you are doing the 2 round version (RX only) then hit 2-3 sets of 3 reps quickly to a light weight and begin the 2 round version.

BTWB

FT: Rows, Thrusters and Chest-to-bar Pull-ups

For time:
Row, 1000 m
50 Thrusters, 65/45 lbs
30 Chest-to-bar Pull-ups
Women should use a Training bar (15#) plus 15# plates for RX. NO dropping empty bars or any bar with 5’s or 10’s!

BTWB

Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups or 2015 Masters Qualifier Event 3

Alison Pull-up_by Rob WThruster 3-3-3

Thruster 3-3-3

Share racks and work quickly. Don’t look for a 3RM. Work up to a moderately heavy triple. If you are doing the 2 round version (RX only) then hit 2-3 sets of 3 reps quickly to a light weight.

BTWB

FT: Rows, Thrusters and Chest-to-bar Pull-ups

For time:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups

BTWB

Or choose:

2015 Masters Qualifier Event 3

2 rounds for time of:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups

This option only allowed if you can RX it, there is a firm 30 minute time cap!

BTWB 

The Masters Qualifiers are over and final scores are submitted. Deb finished in 107th worldwide for the Women’s 45-49 category! That is a move up from 149th after the Open. The placing may shift a little over the next two days and all scores are validated.  Congrats on continuing to climb up and for knocking out the 4 qualifier workouts in 3 days. Strong work and we are all proud of your effort!

Ticket buying info for the 2015 CrossFit Games:

Games Tickets in 2015

Results

Results cont

Advanced RX: 2015 Masters Qualifier Event 2 & 2015 Masters Qualifier Event 1 & AMRAP 5 mins: Front Squats and Burpee (Bar Facing)

Advanced RX Class:

2015 Masters Qualifier Event 2

Record your best Snatch 1 Rep Max lift.

BTWB

2015 Masters Qualifier Event 1

Complete as many rounds as possible in 5 mins of:
5 Muscle-ups
10 Cleans (155#/105#)

Rest 3 minutes, then complete AMRAP #2. Sub 1 Ring Dip to 1 MU.

BTWB

AMRAP 5 mins: Front Squats and Burpee (Bar Facing)

Complete as many rounds as possible in 5 mins of:
5 Front Squats (155#/105#)
5 Burpee (Bar Facing)

BTWB 

SnoRidge CrossFit_By Rob W

2015 Masters Qualifier Event 2
2015 Masters Qualifier Event 1

Results

FT: Rows; 4x Push Press, Box Jumps and Toes-to-bars

SnoRidge CF _Deb MU_by Rob WFT: Row Buy-in; 4 Rounds of Push Press, Box Jumps and Toes-to-bars

For time:
Row 1000m
— then —
4 rounds of:
20 Push Press (95#/65#)
15 Box Jumps (24″/20″)
10 Toes-to-bars

BTWB 

Deb has two of the four Masters Qualifier Events out of the way with both a Snatch PR and a bunch of muscle-ups and cleans. Congrats on the PR and for getting through those muscle-ups. Two WOD’s to go!

Muscle-up Photo by Rob W.

Tonight was the monthly SRCF Ladies “Power hour”. As you can see below I was pretty welcome…

Ladies Power Hour

“Points of Performance in the Push Press” with Sara Wilkinson – [video]

CrossFit Games Update: April 23, 2014

Results

Results cont

SNORIDGE CROSSFIT