Category: Advanced RX

Advanced RX: Team WOD: Team Linda

Advanced RX Class:

SnoRidge CrossFit_Bench PressTeam WOD: Team Linda

20-18-16-14-12-10-8-6-4-2 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Squat Clean, 0.75x bodyweight

Partner up and split reps as you go. Use three bars. If % BW is not similar then adjust weights for each person as needed.

BTWB  

Photo by @robcwilson

Get signed up for the Open now! Let’s grow the team. Make sure you select our affiliate when you register and join a team.

REGISTER NOW FOR THE 2017 OPEN

2017 CrossFit Judges Course

The course offers an introduction to the skills a judge will use during any CrossFit competition. It includes general information on competition rules, regulations and common movements. Once the movement modules have been reviewed, the aspiring judge will test their skills on the final exam.
Anyone who intends to manage an affiliate, judge an aspiring regional athlete, or review Open video submissions must take and pass the 2017 CrossFit Judges Course. It’s also required for the Online Qualifier, Regional and Games judges. It costs $10.

Results

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans & Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

BTWB

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

Complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans, 185/135 lbs
As a team of 2. Alternate full rounds with your partner. Rest 5 minutes then Pt. 2.

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Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads, 135/95 lbs
24 Double Unders
After Pt. 1. As a team of 2 alternate each exercise with your partner.

BTWB

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Team AMRAP Audibles

SnoRidge CrossFit_Rope ClimbsAdvanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

BTWB

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

As a team of 2 complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans (185#/135#)
Rest 5 minutes then Pt. 2

Alternate full rounds with your partner.

BTWB

Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

As a team of 2 complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads (135#/95#)
24 Double Unders

Alternate after each movement with your partner.

BTWB 

Photo by @robcwilson

It was such a big Advanced RX class that today was all audibles. After some lifting it became “on the fly programming” for some fun team workouts.

Efficiency Tips: Barbell Cycling from the CrossFit Journal

Results

Advanced RX: E2MOM for 16 mins: Bear Complex & 9-6-3: Bear Complexes and Bar Muscle-ups & AMRAP 7 mins: Deadlifts and Deficit Handstand Push Ups

Advanced RX Class:

E2MOM for 16 mins: Bear Complex

1 Bear Complex, pick load

Every 2 mins for 16 mins.

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9-6-3: Bear Complexes and Bar Muscle-ups

9-6-3 reps, for time of:
Bear Complex (135#/95#)
Bar Muscle-up

Rest 5 min between part 1 & 2

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SnoRidge CrossFit_DeadliftsAMRAP 7 mins: Deadlifts and Deficit Handstand Push Ups

Complete as many rounds as possible in 7 mins of:
7 Deadlifts (225#/155#)
7 Deficit Handstand Push Ups

BTWB 

Photo by @robcwilson

Holiday Hours:

Christmas Week:

  • 12/23: Friday limited hours
    • “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
    • 9:30am Class
    • 10:30am Class
    • 4pm Class
    • Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
  • 12/24: Closed Saturday for Christmas Eve

New Year’s Week:

  • 12/30: Friday limited hours
    • 9:30am Class
    • 10:30am Class
    • 4pm Class
  • 12/31: Closed Saturday for New Year’s Eve

Results

Advanced RX: EMOM for 6 mins: Squat Clean & Jerk & 2008 CF Games Final & FT: Assault Bike, Muscle-ups

Advanced RX Class:

EMOM for 6 mins: Squat Clean & Jerk

1 Squat Clean & Jerk, pick load

Every 1 min for 6 mins.

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Pt. 1 “2008 CF Games Final”:

For time:
30 Squat Clean & Jerks (155#/105#)

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Squat Clean Thruster is acceptable.

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SnoRidge CrossFit_MU tandemPt. 2 FT: Assault Bike, Muscle-ups

For time:
21 Assault Bike (Calories)
7 Muscle-ups
15 Assault Bike (Calories)
5 Muscle-ups
9 Assault Bike (Calories)
3 Muscle-ups

BTWB 

Photo by @robcwilson

Results

EMOM for 6 mins: Squat Clean & Jerk & 2008 CF Games Final: 30 Squat Clean & Jerks

EMOM for 6 mins: Squat Clean & Jerk

1 Squat Clean & Jerk, pick load

Every 1 min for 6 mins.

BTWB

2008 CF Games Final: 30 Squat Clean & Jerks

For time:
30 Squat Clean & Jerks, 155 lbs

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

BTWB

Advanced RX: Pt. 1: FT: Handstand Push-ups and Deadlifts & Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls

Advanced RX Class:

SnoRidge CrossFit_Chalk UpPt. 1: FT: Handstand Push-ups and Deadlifts

For time:
21 Handstand Push-ups
9 Deadlifts (315#/205#)
15 Handstand Push-ups
6 Deadlifts
9 Handstand Push-ups
3 Deadlifts

BTWB

Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls

For time:
15 Power Cleans (185#/135#)
30 Bar Facing Burpees
60 Wall Balls (20#/14#)

BTWB  

Photo by @robcwilson

The 2017 CrossFit Games Open is coming in February and March!

Athletes in the 35-39 age range will now have a division in the Masters competition.
The 2017 Games finals will take place in Madison, WI.
2017 Reebok CrossFit Games Season Schedule

Results

Advanced RX: Power Clean & Jerk 1-1-1 & Chipper: Row, Wall Balls, Toes-to-bars, Burpee Box Jump Over, HSPU, STO, Walking Lunges

Advanced RX Class:

Power Clean & Jerk 1-1-1

Power Clean & Jerk 1-1-1

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

BTWB

SnoRidge CrossFit_TwinningChipper: Row, Wall Balls, Toes-to-bars, Burpee Box Jump Over, HSPU, STO, Walking Lunges

For time:
60 Row Calories
50 Wall Balls (20#/14#)
40 Toes-to-bars
30 Burpee Box Jump Overs (24″/20″)
20 Deficit Handstand Push Ups (3.5″/2″)
10 Shoulder-to-Overhead (185#/125#)
Kettlebell Walking Lunge (53#/35#) 100 ft

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Beard Twinning Photo by @robcwilson

Results

SNORIDGE CROSSFIT