Category: Advanced RX

Advanced RX: Power Clean 1-1-1-1-1 & Chipper: Runs, Power Cleans, and Pull-ups

Advanced RX Class:

Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

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

BTWB

Chipper: Runs, Power Cleans, and Pull-ups

For time:
Run 800m
25 Power Cleans (135#/95#)
25 Pull-ups
Run 400m
15 Power Cleans (185#/135#)
15 Chest-to-bar Pull-ups
Run 200m
10 Power Cleans (205#/145#)
10 Bar Muscle-ups
* Load bar as you go.

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  •  7/3 Monday:
    • 5:30am class cancelled!
    • All other times will run on normal schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 West Regional Highlights

Results

Advanced RX: EMOM for 10 mins: Power Snatch & Pt. 1: 12-9-6-3: DB Box Step-ups, Power Snatches, and Front Squats & Pt. 2: AMRAP 6 mins: Double Unders, Muscle-ups and Handstand Walks

Advanced RX Class:

EMOM for 10 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 10 mins.

BTWB

Pt. 1: 12-9-6-3: DB Box Step-ups, Power Snatches, DB Box Step-ups and Front Squats

12-9-6-3 reps, for time of:
Dumbbell Box Step-up (45#/25#) (24″/20″)
Power Snatch (135#/95#)
Dumbbell Box Step-up (45#/25#) (24″/20″)
Front Squat (135#/95#)

* Rest 5 minutes, then part 2.

BTWB

Pt. 2: AMRAP 6 mins: Double Unders, Muscle-ups and Handstand Walks

Complete as many rounds as possible in 6 mins of:
20 Double Unders
2 Muscle-ups
Handstand Walk, 15 ft

BTWB  

Photo by @robwilson

Our July OnRamp Schedule:

  • Tuesday 7/11 at 7:00 pm
  • Thursday 7/13 at 7:00 pm
  • Saturday 7/15 at 8:30 am
  • Monday 7/17 at 7:00 pm

* Each OnRamp session will run approximately 1 hr to 1 hr 20 min.
Contact us if you’re interested!

Results

Advanced RX: Alt EMOM 10 mins: Squat Cleans and Bar Muscle-ups & FT: Hang Squat Cleans, Rows, And Run

Advanced RX Class:

Alt EMOM 10 mins: Squat Cleans and Bar Muscle-ups

Every 1 min for 10 mins, alternating between:
1 Squat Clean, pick load
3 Bar Muscle-ups

BTWB

FT: Hang Squat Cleans, Rows, And Run

For time:
10 Hang Squat Cleans (135#/95#)
Row 500m
10 Hang Squat Cleans (155#/105#)
Run 400m
10 Hang Squat Cleans (185#/135#)
Row 500m

BTWB  

Photo by @robwilson

Results

Advanced RX: Lifting: Back Squat (Pause) and Bench Press & Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells & Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

Advanced RX Class:

Lifting: Back Squat (Pause) and Bench Press

Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set

BTWB

Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells

For time:
30 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
20 Back Squats (185#/115#)
15 Lateral Burpee Over Barbells
10 Back Squats (205#/135#)
15 Lateral Burpee Over Barbells
* Clean from ground. Load as you go.

BTWB

Rest 5 minutes

Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

21-15-9 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up

BTWB  

Photo by @robcwilson

Alexis Johnson and Emily Bridgers Share CrossFit Transformations

Results

Advanced RX: Squat Clean: 2RM & AMRAP 15 mins: Squat Cleans, Toes-to-bars and Row Calories

Advanced RX Class:

Squat Clean: 2RM

Record your best Squat Clean (Touch & Go) 2 Rep Max lift.

BTWB

AMRAP 15 mins: Squat Cleans, Toes-to-bars and Row Calories

Complete as many rounds as possible in 15 mins of:
9 Squat Cleans (155#/105#)
12 Toes-to-bars
15 Row Calories

BTWB  

Photo by @robcwilson

After a pretty thrilling final event in each of the Regionals this weekend the Games qualifiers are set. Onward to Madison, WI!

Smith Brothers Qualify for the CrossFit Games

Chris Spealler Accepts CrossFit Games Masters Invite

Frederik Aegidius Edges Lukas Hogberg by 2 Points To Qualify for CrossFit Games

Results

SNORIDGE CROSSFIT