Category: Advanced RX

Advanced RX: Front Squat 2-2-2-2-2 & Pt. 1: Front Squats and Lateral Burpees & Pt. 2: Runs and Legless Climbs

Advanced RX Class:

Front Squat (Pause) 2-2-2-2-2

Front Squat (3 Second Pause) 2-2-2-2-2

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

BTWB

Pt. 1: Front Squats and Lateral Burpees

Complete as many rounds as possible in 7 mins of:
6 Front Squats (135#/95#)
6 Lateral Burpee (Over Barbell)

*3 minute rest between Pt.1 and starting Pt. 2

BTWB

SnoRidge CrossFit_Rope ClimbPt. 2: Runs and Legless Climbs

For time:
Run 200m
1 Rope Climb (Legless)
Run 400m
2 Rope Climb (Legless)
Run 800m
3 Rope Climb (Legless)

BTWB 

Photo by @robcwilson

Due to the forecast for tomorrow being rainy/stormy weather we are going to move the SRCF Potluck picnic out to next Sunday 8/14 and start around 3pm. Cross your fingers for better weather! Hope everyone can make it. ☀️☀️☀️
Note: For anyone going to the Elysian Games next Sunday plan on coming by after as the event and Potluck time shouldn’t really interfere (unless you make the final heat).

Results

Advanced RX: Lifting: Power Snatch and Snatch Balance & 21-18-15-12-9: Power Snatches, Wall Balls and Knees To Elbows

Advanced RX Class:

Lifting: Power Snatch and Snatch Balance

Power Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set

BTWB

SnoRidge CrossFit_T2B or K2E21-18-15-12-9: Power Snatches, Wall Balls and Knees To Elbows

21-18-15-12-9 reps, for time of:
Power Snatch (115#/75#)
Wall Ball (20#/14#)
Knees To Elbow

BTWB 

Photo by @robcwilson

Results

Advanced RX: Lifting: Hang Squat Snatches and Snatch Balances & 21-15-9: Deadlifts and Overhead Squats

Advanced RX Class:

Lifting: Hang Squat Snatches and Snatch Balances

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set

BTWB

SnoRidge CrossFit_DL21-15-9: Deadlifts and Overhead Squats

21-15-9 reps, for time of:
Deadlift (225#/155#)
Overhead Squat (135#/95#)

BTWB

Checkout: 3 RFT: Assault Bike Calories, Kettlebell Snatches and Wall Balls

3 rounds for time of:
10 Assault Bike Calories
12 Kettlebell Snatches (53#/35#)
15 Wall Balls (20#/14#)

BTWB  

Photo by @robcwilson

Results

Advanced RX: E2MOM for 14 mins: Deadlifts, Hang Power Cleans, Push Jerks and Front Squats & Pt. 1: 12-9-6: Thrusters and Bar Muscle Ups & Pt. 2: 21-15-9: Sumo Deadlift High-pulls and Ring Push Ups

Advanced RX Class:

SnoRidge CrossFit_Bar MUEvery 2 mins for 14 mins: Deadlifts, Hang Power Cleans, Push Jerks and Front Squats

Every 2 mins for 14 mins do:
4 Deadlifts, pick load
3 Hang Power Cleans, pick load
2 Push Jerks, pick load
1 Front Squat, pick load
*Perform this as a complex

BTWB

Pt. 1: 12-9-6: Thrusters and Bar Muscle Ups

12-9-6 reps, for time of:
Thruster (135#/95#)
Bar Muscle Up

Rest 5 Minutes then begin Pt. 2

BTWB

Pt. 2: 21-15-9: Sumo Deadlift High-pulls and Ring Push Ups

21-15-9 reps, for time of:
Sumo Deadlift High-pull (95#/65#)
Push Up (Rings)

BTWB  

Photo by @robcwilson

Congrats to Jessika for renewing her CrossFit L1 Certificate last weekend and also to Rob and Alison for competing today in the Barnyard Brawl and finishing 12th on the scaled division!

We will be starting a CrossFit Teen’s Class (Ages 10-15) later this month on M/W/Th that will run in 3 week long sessions.  Classes will be from 3-4pm on those days and taught by Jessika. There will be a limit of 14 per session. Sign-up info coming soon.

Check out the blog story and photos from @robcwilson on Cassie’s story:

Living Life ASRX: Cassie Beaudry

Results

Advanced RX: Lifting: Power Snatches and Hang Squat Snatches & Pt. 1: Double Unders, Power Snatches & Pt. 2: Dumbbell Thrusters and Step Ups

Advanced RX Class:

Lifting: Power Snatches and Hang Squat Snatches

Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 2-2-2-2-2, using heaviest weight per set

BTWB

Pt. 1: Double Unders, Power Snatches

For time:
60 Double Unders
15 Power Snatches (115#/75#)
50 Double Unders
12 Power Snatches (135#/95#)
40 Double Unders
9 Power Snatches (155#/105#)
30 Double Unders
6 Power Snatches (185#/125#)
20 Double Unders

– Rest 5 min. then complete Part 2 –

Pt. 2: Strict Pull-ups, Dumbbell Thrusters and Dumbbell Box Step-ups

5 Rounds for time:
4 Strict Pull-ups
5 Dumbbell Thrusters, pick load
6 Dumbbell Box Step-ups, pick load

BTWB 

SnoRidge CrossFit_JessikaPhoto by @robcwilson

Good luck to Jessika who is renewing her CrossFit L1 Certificate this weekend at CF Belltown.  Jessika will be leading our Pre-teen class program that will be starting in late July for 10-15 year olds only. Details coming soon!

Reminder!

Only 1 class tomorrow on 4th of July at 0930. There will be a team workout.  All other classes are cancelled. Happy Independence Day!

Update Show: Skype With CrossFit Mayhem

How to Watch the 2016 Games

Results

SNORIDGE CROSSFIT