Category: Advanced RX

Advanced RX: Clean & Jerk 1-1-1 & AMReps 20 mins: Clean & Jerk Ladder

Advanced RX Class:

Clean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

BTWB

AMReps 20 mins: Clean & Jerks Ladder

As many reps as possible in 20 mins of:
15 Clean & Jerks (135#/95#)
Rest 1 min
15 Clean & Jerks (155#/105#)
Rest 1 min
15 Clean & Jerks (185#/125#)
Rest 1 min
15 Clean & Jerks (225#/145#)
Rest 1 min
15 Clean & Jerks (245#/155#)
Rest 1 min
15 Clean & Jerks (265#/165#)

BTWB 

SnoRidge CF_Clean by Rob W

Photo by @robcwilson

Clean and Jerk ladder fun for both classes on Saturday. Seeing so many high fives around the gym immediately after the Team WOD was really cool.

10 good observations on CrossFit worth reading:

Pat Sherwood: A Reflection On 10 Years Of CrossFit

Sam Vs. Annie: 50 Rep Isabel

Results

Advanced RX: Back Squat 5-5-3-3-1-1-1 & 3 RFT: Run, Hang Power Snatches and Back Squats & 21-15-9: Toes-to-bars and AbMat Sit-ups

SnoRidge CF_OH by Rob WAdvanced RX Class:

Back Squat 5-5-3-3-1-1-1

Back Squat 5-5-3-3-1-1-1

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

BTWB

3 RFT: Run, Hang Power Snatches and Back Squats

3 rounds for time of:
Run 400m
10 Hang Power Snatches (135#/95#)
20 Back Squats (135#/95#)

BTWB

21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up

BTWB 

Congrats to Jules for placing 1st place in the Teens division at the Elysian Games on Sunday!

Events:

Next Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class next Saturday.  Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).

Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.

Results

Advanced RX: EMOM for 10 mins: Power Cleans, Front Squats and Push Jerks & AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls & Tailpipe

Advanced RX Class:

Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks

Every 1 min for 10 mins do:
2 Power Cleans (155#/105#)
2 Front Squats (155#/105#)
2 Push Jerks (155#/105#)

BTWB

SnoRidge CF_KB Rack by Rob WAMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Bar Muscle-ups
10 Overhead Squats (135#/95#)
5 Handstand Push-ups
10 Unbroken Wall Balls(20#/14#)

BTWB

Checkout:

Team Tailpipe

3 rounds of:
Person 1 rows 250 meters while Person 2 holds 2 kettlebells in rack position (53#/35#). When Person 1 is done rowing, they switch places.

Post total time.

BTWB 

Results

Advanced RX: Squat Clean 3-3-3-1-1-1 & Christina

Advanced RX Class:

SnoRidge CF_ by Rob WSquat Clean 3-3-3-1-1-1

Squat Clean 3-3-3-1-1-1

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

BTWB

“Christina”

Complete as many rounds as possible in 20 mins of:
9 Pull-ups
9 Squat Cleans (135#/95#)
9 Kettlebell Swings (70#/53#)
9 Toes To Bars
9 Push Press (135#/95#)
9 Burpees

Post total rounds.
“Christina Taylor Green was born on September 11, 2001. She died in another public display of violence on January 8, 2011.  She was shot in Tucson, along with 19 other people, including Arizona Congresswoman Gabrielle Giffords. Five victims died at the scene. Of the six fatalities, only Christina died at the hospital. Her uncle Greg Segalini said she took a bullet in the chest.  The 9-year-old girl had accompanied a neighbor to the “town hall” event in a supermarket parking lot because she wanted to meet Gabrielle Giffords. Christina was newly elected to the student council at Mesa Verde Elementary School.
This WOD will be done in memory of Christina.  The 6 movements in the workout represent how many people died as a result of the shooting, 9 reps for each movement represent Christina’s age.” ~ CrossFit Maximus

BTWB 

Congrats to Dylan who passed the Advanced RX test on Saturday!

Dave Castro’s Top 10 of the 2015 Games

Results

Advanced RX: Lifting: Close Grip Snatches Plus Overhead Squat & FT: Overhead Squats and Bar Muscle Ups

Advanced RX Class:

Lifting: Close Grip Snatches + Close Grip Overhead Squat

Close Grip Snatch 1-1-1-1-1, using heaviest weight per set
Close Grip Overhead Squat 1-1-1-1-1, using heaviest weight per set

* Perform as a complex

BTWB

Snoridge CF_OHS by Rob WFT: Overhead Squats and Bar Muscle Ups

For time:
10 Overhead Squats (135#/95#)
2 Bar Muscle Ups
9 Overhead Squats
2 Bar Muscle Ups
8 Overhead Squats
2 Bar Muscle Ups
7 Overhead Squats
2 Bar Muscle Ups
6 Overhead Squats
2 Bar Muscle Ups
5 Overhead Squats
2 Bar Muscle Ups
4 Overhead Squats
2 Bar Muscle Ups
3 Overhead Squats
2 Bar Muscle Ups
2 Overhead Squats
2 Bar Muscle Ups
1 Overhead Squat
2 Bar Muscle Ups

BTWB 

Photo by @robcwilson

Results

SNORIDGE CROSSFIT