Author: Squatch

Max Effort

In teams of 2 complete 5 x 2 Minute rounds each for max meters of:

7 Power Snatch (115#/75#)
12 Weighted Sit-ups (45#/25# bumper plate on chest)
Max Effort Row (meters) in time remaining
2 Minute rest (while other partner goes)

* Power Snatch should be unbroken sets of 7. Each partner will complete 5 rounds.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Hang Clean (Squat) + Front Squat

Conditioning:

6-5-4-3-2-1 reps of each for time of:

Hang Clean (Squat) (185#/125#) 
Muscle-up  

* Sub 1 Strict pull-up for 1 MU

Checkout:

2 Minutes Max Effort of Knees-to-Elbows

Results

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DU Team Bronson

Group Take 2:

4th of July Crew Goofy

Hope everyone had a safe and happy 4th of July weekend! See you all in the gym tomorrow to work off the S’mores.

The Story in Australia

No Holding Back: Patrick Burke

Team 4th!

As a Team of 2 complete for time:

100 Kettlebell Swings (53#/35#)
50 Box Jumps (24″/20″)
30 Toes-to-bar
20 Squat Clean Thrusters (115#/75#)
30 Toes-to-bar
50 Box Jumps 
100 Partner Alternating Wall Balls (20#/14#)

* One partner works at a time. Partner Wall Ball Throws are throws to target line alternating between each partner.

Optional Checkout:

As a Team of 2 complete 2 rounds for time of:

50m Sled Push (High Handle)
50m Sled Push (Low Handle) 
30 Ring Dips

* Choose load. Alternate each Push, split reps on dips.

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Fun team WOD for the 4th:

4th of July Crew

KB_Jim Mc Partner Wall Balls

"Ralph"

“Ralph“

4 Rounds for time:

8 Deadlifts (250#/165#)
16 Burpees 
3 Rope Climbs (15′) 
600m Run

Results

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Jeremy_RC

“British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.”

Lou_RC Mark_DL

Hero WOD Ralph Emma_RC

The Story in South West

Schedule:

Tomorrow for Friday, 4th of July: We will have ONE class at 0930 only! Team WOD.

All other classes cancelled. Saturday class schedule will be normal. Have a safe and happy Independence Day! Team America!

Olympic Weightlifting Total

Strength WOD: 

1-1-1
Snatch 

1-1-1
Clean & Jerk 

* Snatch and Clean means full squat. Find your 1RM for the lifts listed above. 
* Total must be done in the specified order.

Optional Checkout WOD:

2 Minute Challenge: Bar Muscle Ups
Max reps in 2 mins of: Bar Muscle-ups
 
2 Minute Challenge: Double Unders
Max reps in 2 mins of: Double Unders
 

Results

Snatch_Kelby

Weightlifting day today! These are FULL snatches and cleans with push or split jerks. When you see either “snatch” or “clean” without “power” in front of it then it means full squat (hang included). This strength specific day still requires you to plan your time wisely and work on both lifts. It also forces you to have to move on while you still have something in the tank after snatching. Hitting a heavy clean and jerk after a max snatch is pretty taxing. Time flies even without a checkout. For everyone who hit a PR congrats. After the past two days of workouts and the heat it was great to see so many people near their PR or hitting a new best.

Today was also Jon’s goodbye WOD (he’s moving east to CO). Best of luck to you in your new state and be sure to come back in next time you have to visit Washington. We hope you find a great affiliate. As for everyone else none of you are allowed to move! Michelle and I (and the coaching staff) are tired of teaching you to snatch and clean only to have you move away…

Sub-3 Minutes with Julie Foucher

Nutrition:

Planning for Paleo www.theboxmag.com

Leucine: The Super Amino Acid www.theboxmag.com

Strict for Strength

Strength/Skills WOD:

5-5-5-5-5
Strict Handstand Push-ups

or

5-5-5-5-5
Strict Press (Dumbbell or Kettlebell)

Conditioning:

3 Rounds for time of:

400m Run 
30 Wall Balls (20#/14#)
10 Strict Pull-ups 

Results

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Strict Pull-up_Kimber Wall Balls

Strict movement focus continues. Both with handstand push-ups and pull-ups, we don’t always kip. We frequently program strict movements for bodyweight skills and strength development, and also use those movements in conditioning workouts. Take advantage of these days to build pulling and pressing strength with your bodyweight to get you away from bands and other forms of assistance. It will translate to greater numbers with the barbell.

Spell Check Police Were Out Today:

Spell Check Scorpion Spell Check Deficit 

The Story in North West

Schedule:

This Friday, 4th of July: We will have ONE class at 0930 only! All other classes cancelled. Saturday class schedule will be normal.

Climb Up

Main Class:

In teams of 2 complete AMRAP in 20 minutes of:

3 Squat Clean Thrusters (135#/95#)
6 Chest-to-Bar Pull-ups
9 Box Jumps (24″/20″)
12 Deadlifts (135#/95#)
15 Mountain Climbers (2 count)

* Alternate each movement with your partner. i.e. Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps…and so on for 20 minutes.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Snatch Balance

Conditioning:

For time:

2 Muscle-ups
10 Clean & Jerks  (135#/195#) 
4 Muscle-ups  
8 Clean & Jerks (155#/105#)
6 Muscle-ups
6 Clean & Jerks (185#/120#)
8 Muscle-ups  
4 Clean & Jerks (205#/135#)
10 Muscle-ups
2 Clean & Jerks (225#/150#)

* Sub 1 C2B pull-up and 1 Ring Dip for 1 MU. Change loads as you go.

Results

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Jerk Jeremy

Yesterday’s WOD’s for both classes were climbs. The team WOD was a climb both in reps and in mountain climbers, and it looked like a 20 minute grind with your partner. The advanced class was a scheme that got heavier and harder the farther you climbed in muscle-ups and loads for the clean and jerks.

Lowering the Bar Safely in the Snatch, Clean and Jerk by Catalyst Athletics

Snatch Balance Work

Congrats to Moe and Lou who competed as a team yesterday in the Whiskey Throttle Throwdown II in Woodinville at CrossFit Nine!

25 Days and 20 something hours remaining until the 2014 CrossFit Games! We can’t wait to go on our 6th annual Games-cation. This year we are fortunate and extremely grateful to all of our coaches to be able to have a very minimal impact to our class schedule over the duration of the Games. It is looking like the only change will be no advanced RX class for July 26th, with all other classes being a “go”! 

Sub-3 Minutes with Rich Froning and Dave Castro

The Story in Mid Atlantic

Rings and Things

Strength WOD:

3-3-3-3-3
Press

Conditioning:

AMRAP in 15 Minutes:

5 Toes-to-bar
10 Ring Push-ups
15 Double-Unders

Results

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Presses

So Jon came in and paid his burpee penalty right away for leaving a barbell out last night. The penalty was each like posted to the Facebook picture of his bar = 1 burpee. 79 or so burpees make for a good warm-up!

Burpee Penalty

This Saturday Moe and Lou will be competing together at the Whiskey Throttle Throwdown II at CrossFit Nine in Woodinville. More details here. Good luck, play hard and enjoy the whiskey AFTER!

The Story in SoCal

Julie Foucher Visits Reebok

Bear Crawl

Strength WOD:

Every 45 Seconds for 6 Minutes complete:
1 Power Clean + 1 Hang Squat Clean (Use 70% of 1RM Clean and Jerk)

Conditioning WOD:

3 Rounds for time of:

400m Run
5 Bear Complex (135#/95#)

* Bear Complex: Each rep (or complex) consists of 1 of each of the following sequence:

Power Clean, Front Squat, Push Press or Jerk, Back Squat, Push Press or Jerk

Results

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Apparently Teri really liked today’s WOD:

Note

After an initial run this turned into a steady 400m crawl for me after each round of “The Bear”. This complex is a great combination of strength, technique, concentration, and stamina. 

FitAid: Today we billed all the FitAid punch cards. Each card has been marked off with a red line for those cans that have been paid. Please continue to use up your card blank spots for any cans and those will be billed next month.

Rack setup with Bethanie Giardina – video [ipod] [mov] [HD mov]

SNORIDGE CROSSFIT