Category: Advanced RX
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX Class: Snatch 1-1-1-1-1 & AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps
AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps
Complete as many rounds as possible in 12 mins of:
1 Snatch (pick load)
3 Toes-to-bars
5 Box Jumps (24″/20″)
BTWB
I read this article below and thought “that’s us”. Michelle and I both got a kick out of the last two points 1) everyone should want to join our gym and 2) when you leave for whatever the reason, it’s like you’re dumping us.
Confessions of a CrossFit Gym Owner www.boxpromag.com
CrossFit Games Prize Purse Grows in 2015
The Push Press – [video]
Every 1 min for 8 mins: Power Snatches and Snatches
Every 1 min for 8 mins: Power Snatches and Snatches
Every 1 min for 8 mins do:
1 Power Snatch
1 Snatch
Every 1 min for 8 mins: Power Snatches and Snatches & 9-7-5: Power Snatches and Bar Muscle Ups & 21-15-9: Row (calories) and Up And Over Box Jumps
Advanced RX Class:
Every 1 min for 8 mins: Power Snatches and Snatches
Every 1 min for 8 mins do:
1 Power Snatch
1 Snatch
9-7-5: Power Snatches and Bar Muscle Ups
9-7-5 reps, for time of:
Power Snatch (135#/95#)
Bar Muscle Up
Rest 5 minutes, then complete:
21-15-9: Row (calories) and Up And Over Box Jumps
21-15-9 reps, for time of:
Row (calories)
Up And Over Box Jump (24″/20″)
It’s our 30 Day Gym-wide Challenge to clean up your eating and increase your fitness level. There are 2 sides to the challenge. You can do one (recommended), both (highly recommended), or neither (not recommended). It is a community building event designed to help all of us be more accountable to start the new year off right. It helps drive you into the gym, eat better, make goals and see results. By doing this as a gym, you will get help, encouragement, support, new food recipes or ideas, and just have FUN while doing it!
Nutrition Challenge:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:
- 30 Day Stop The Slop… starts MONDAY, January 5th!
- Buy in Cost = $25 per Challenge (Nutrition $25. Performance $25. = $50 for both)
- Nutrition Challenge Weigh-in = Monday, January 5th (make-up Tues.)
- Performance Challenge WOD = Tuesday, January 6th (make-up Wed.)
- Final Nutrition Challenge Weigh-in and Performance Retest = Tentatively Tuesday, February 3rd (weather permitting)
(Yes, we know the Superbowl is on Sunday, February 1st! Slop it up at your own risk.)
Remember: There will be one winner for EACH of the Challenges!
This year, will it be you?
The Air Squat – [video]
Every 1 min for 15 mins: Snatch
Every 1 min for 15 mins: Snatch
1 Snatch, pick load
Every 1 min for 15 mins.
Post the highest and lowest loads to comments.
Every 1 min for 15 mins: Snatch & 10 RFT: Rows and Overhead Squats
10 RFT: Rows and Overhead Squats
10 rounds for time of:
Row 250m
5 Overhead Squats(135#/95#)
BTWB
Holiday Schedule:
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
2010 CrossFit Games Archives
Clean & Jerk : 1 Rep Max & Willy
Willy
3 rounds for time of:
Run, 800 m
5 Front Squats (225#/155#)
Run, 200 m
11 Chest-to-bar Pull-ups
Run, 400 m
12 Kettlebell Swings(70#/53#)
BTWB
Next Saturday 12/20 we are running our annual “12 WOD’s of Xmas” workout. It is also going to be our Ugly Sweater Potluck/Food truck lunch! We will have the Outside the Box paleo food truck here serving food options for those who don’t have anything for the potluck or just want to buy food. That way everyone is covered. Wear your ugly sweater, and prepare for a fun workout and some good food!
- WOD starts at 9:30. We will run waves at 10:30 and beyond as needed.
- WOD is performed like the song “The 12 Days of Christmas”. You start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
- Outside the Box Food truck will be onsite approximately 10am to 1pm
- We will setup some tables for potluck items (they don’t have to be paleo!)
- We will provide coffee and heavy cream, plates and utensils.
EMOM – Power Snatch & FT: Wall Balls, Power Snatches
Advanced RX Class:
“EMOM” – Power Snatch : 115/55 lbs + 10 lbs / 1 min
Every Minute on the Minute add 10 lbs. until you fail that minute:
With a continuously running clock perform:
1 Power Snatch, 115/55 lbs in the first 1 min,
1 Power Snatch, 125/65 lbs in the second 1 min
1 Power Snatch, 135/75 lbs in the third 1 min
…
Continuing this for as long as you are able.
FT: Wall Balls, Power Snatches, Wall Balls and 3 more
For time:
30 Wall Balls (20#/14#)
15 Power Snatches (135#/95#)
30 Wall Balls
12 Power Snatches (155#/105#)
30 Wall Balls
9 Power Snatches (185#/125#)
Attention SRCF: A member of our community and family in the gym needs some help. Amy N. has an 8 year old nephew who just this week was diagnosed with leukemia and has begun chemotherapy. Amy started a gofundme.com site to help her brother’s family offset the financial burden that is surely another stress on an already stressful situation.
We want to help. So on Tuesday 12/9 we are programming the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who does the WOD that day donates to help young Ethan’s family and are asking for any donation that can help. No matter how small. If you don’t want to donate online at the below link and have cash then bring it on Tuesday and we will be sure to get it to Amy. Let’s help out one of our own. 3-2-1 Go Ethan! You can beat this!
We want to help. So on Tuesday 12/9 we are programming the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who does the WOD that day donates to help young Ethan’s family and are asking for any donation that can help. No matter how small. If you don’t want to donate online at the below link and have cash then bring it on Tuesday and we will be sure to get it to Amy. Let’s help out one of our own. 3-2-1 Go Ethan! You can beat this!
“Shane Dorian: Confidence in Big Waves” – CrossFit Journal [video]
“Junkyard Dog(s)” Warm-up conga line style:
"Death By" – Power Snatch : 115/55 lbs + 10 lbs / 1 min
"Death By" – Power Snatch : 115/55 lbs + 10 lbs / 1 min
Death By Power Snatch
With a continuously running clock perform:
1 Power Snatch, 115/55 lbs in the first 1 min,
1 Power Snatch, 125/65 lbs in the second 1 min
1 Power Snatch, 135/75 lbs in the third 1 min
…
Continuing this for as long as you are able.
EMOM +10# until you fail that minute.