Author: snoridgecf

EMOM – Power Clean & AMRAP 12 mins: Handstand Walks, Box Jumps and Thrusters

Advanced RX Class:

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EMOM – Power Clean : 155/75 lbs + 10 lbs / 1 min

Death By Power Clean (Increase load)

With a continuously running clock perform:
1 Power Clean (155#/75#) in the first 1 min,
1 Power Clean  (165#/85#) in the second 1 min
1 Power Clean  (175#/95#) in the third 1 min
etc. …
Continue adding 10# each minute for as long as you are able to successfully complete the lift in that given minute.

BTWB

AMRAP 12 mins: Handstand Walks, Box Jumps and Thrusters

Complete as many rounds as possible in 12 mins of:
Handstand Walk, 12 ft
12 Box Jumps (24″/20″)
12 Thrusters (45#/33#)

BTWB
The ascending Power Clean strength WOD was a fun test that we need to try with other lifts!
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

Ilya Ilyin – 183kg/190kg Snatches

Results

Snatch Grip Deadlift 2-2-2-2-2 & 7 RFT: Burpees, Deadlifts and Chest-to-bar Pull-ups

250 WOD_Chris D

Snatch Grip Deadlift 2-2-2-2-2

Snatch Grip Deadlift 2-2-2-2-2

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

BTWB

7 RFT: Burpees, Deadlifts and Chest-to-bar Pull-ups

7 rounds for time of:
7 Burpees
7 Deadlifts (225#/155#)
7 Chest-to-bar Pull-ups

BTWB
Congrats on your 250th WOD Chris D.!
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

A Look Inside Brickwall CrossFit – [video]

Results
Results cont

Muscle-up Practice & Rows, Ball Slams, Wall Walks, Rope Climbs

1st MU_ReactionMuscle-up Practice

Practice muscle-ups or complete a single set of max reps MU

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or

Ring Dips 5×5

Ring Dips

5-5-5-5-5

Rows, Ball Slams, Wall Walks, Rope Climbs

As many rounds as possible in 20 mins of:
300m Row
20 Ball Slams (30#/20#)
5 Wall Climbs
1 Rope Climb (15′)

BTWB

Gym Muscle-up PR day with 3 first time PR’s. Brett N. at the 6am class, Brett S. at the 5pm class, and Cyrus at the 6pm class all got their very first muscle-ups! Well done all, that’s a huge milestone!

(Photos by Rob W.)

Thanksgiving Week Schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

CrossFit Invitational Live Event Archive

Results
Results cont
1st MU_Cyrus
1st MU_Brett S

Front Squat 3-3-3-3-3 & Chipper: Front Squats, Knees To Elbows, Box Jumps, KB Swings, Wall Balls

Young and Strong_2

Front Squat 3-3-3-3-3

Front Squat 3-3-3-3-3

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

BTWB

Chipper: Front Squats, Knees To Elbows, Box Jumps, KB Swings, Wall Balls

For time:
10 Front Squats (205#/145#)
20 Knees To Elbows
30 Box Jumps (30″/24″)
40 Kettlebell Swings (53#/35#)
50 Wall Balls (20#/14#), (10/9 ft)
* Clean bar from ground

BTWB

 
 
 
 
 
 
Thanksgiving Week Schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

Watch this video for tomorrow’s workout and bring your tall socks/shin sleeves.
Rope-climbing techniques with Chris Spealler and Matt Chan – [video]

Results
Results cont

Snatch 1-1-1-1-1 & Happy Birthday Jules, Genevieve, and Cyrus!

Bday WOD_Jules_Cyrus

Snatch 1-1-1-1-1

Snatch 1-1-1-1-1

* Full Squat

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Happy Birthday x 3!

3 rounds for time of:
Run 400 m
10 Squat Snatch (135#/95#)

or

6 rounds for time of:
Run 200 m
5 Squat Snatch (135#/95#)

* Choose either 3 round or 6 round version. Run distance and full snatch reps total the same. Choose the one you feel you can complete faster.

BTWB

Results

Results cont

Lifting: Push Press and Split Jerks & Chipper: Row (calories), Double Unders, OH Walking Lunge With Plates, Burpees, HSPU and Pull-ups

Lifting: Push Press and Split Jerks

Push Press 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set
* Perform as a complex 1 PP + 1 SJ. Sub Push Jerk if needed.

BTWB

Chipper: Row (calories), Double Unders, Overhead Walking Lunge With Plates, Burpees, HSPU and Pull-ups

For time:
60 Row (calories)
50 Double Unders
40 Overhead Walking Lunge With Plates (45#/25#)
30 Burpees to Bumper Plate (45#/25#)
20 Handstand Push-ups
10 Strict Pull-ups

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Congrats to Joe W. for achieving his 100th WOD tonight and earning that 100th WOD Club T!

Men’s 105kg division record setting highlights at the 2014 World Championships.

Results

Result cont

Team WOD: Chest-to-bar Pull-ups, Row (cal), Deadlift Holds, Power Snatches

Team WOD: Chest-to-bar Pull-ups, Row (cal), Deadlift Holds, Power Snatches

As a Team of 2 complete for time:

48 Chest-to-bar Pull-ups
30 Row (calories), partner holds Deadlift (225#/155#)
10 Power Snatches (115#/75#)
30 Row (calories), partner holds Deadlift (225#/155#)
10 Power Snatches (115#/75#)
* Break up C2B and PS reps as needed.
** For row, one partner must row for 30 calories once other partner has locked out the deadlift hold. If DL is dropped, stop row until bar is locked out again. Each partner must row their 30 calorie segment.
Post total time.

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(Photo by Rob W.)

Results

Snatch 1-1-1-1-1 & Team WOD: Muscle-ups, Row (cal), Deadlift Holds, Snatches

Team Row and HoldSnatch 1-1-1-1-1

Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
25 minutes to snatch

BTWB

Team WOD: Muscle-ups, Row (cal), Deadlift Holds, Snatches

As a Team of 2 complete for time:

24 Muscle-ups
30 Row (calories), partner holds Deadlift (275#/185#)
10 Squat Snatches (155#/100#)
30 Row (calories), partner holds Deadlift (275#/185#)
10 Squat Snatches (155#/100#)
* Break up MU and Snatch (full) reps as needed.
** For row, one partner must row for 30 calories once other partner has locked out the deadlift hold. If DL is dropped, stop row until bar is locked out again. Each partner must row their 30 calorie segment.
Post total time.

BTWB

Advanced RX Class and the Main Class workouts were both team WOD’s yesterday, inspired by one of the recent CrossFit Invitational events between the four world teams of USA, Canada, Europe and Australia.

Rob S. and Jules competed as a team in the Dynamic Duo Throwdown at Kitsap CrossFit yesterday and finished 9th place out of 26 teams! Congrats!

Here is incredible footage in slow motion of Rich Froning’s 305 lb. Snatch at the CrossFit Invitational.
(Photo by Rob W.)
Results

2 RFT: Rows, Thrusters, Burpees and Push Up (Rings)

2 RFT: Rows, Thrusters, Burpees and Push Up (Rings)

2 rounds for time of:
Row 1000m
30 Thrusters, 75/55 lbs
20 Burpees
10 Push Up (Rings)

BTWB

Results

Results cont.

Ring dips with Chris Spealler and Matt Chan – [video]
Congrats to Genevieve for her 250th hard earned WOD! We love seeing people set goals, hit a milestone and celebrate it together.