Community. Coaching. Caring.
For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.
Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and BurpeesFor time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 Sit-up (standard)
70 Burpees
Photo by @robcwilson @snoridgecrossfit
As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups
* Alternate reps as needed; one partner works at a time
Post total time.
3 rounds for time of:
25 Wall Balls (20#/14#)
10 Burpees
25 Ball Slams (30#/20#)
10 Plate Overhead Walking Lunges (45#/25#)
25 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown
Events:
Coming July 3-9
Hero Week: The entire week of programming will feature Hero Workouts
More to come!
Overhead Squat 2-2-2Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min
Strict False Grip Supine Ring Rows 5×5
Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!
Strict Ring Dips 5×5
Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).
FT: Rows, Deadlifts and Muscle-upsFor time:
Row 1000m
40 Deadlifts (225#/155#)
15 Muscle-ups
* Scale to 15 BMU or 30 C2B Pull-ups or Supine Ring Rows
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Push Press, Toes-to-bars and Run3 rounds for time of:
25 Push Press (115#/75#)
25 Toes-to-bars
Run 400m
Photo by @robcwilson @snoridgecrossfit
Breaking: Team On Track Athlete Faces Possible Sanctions and Team Disqualification
Amazing CrossFit competition Records have been set in the C&J and the Snatch (let’s hope they are clean):
Back Squat 2-2-2-2Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-20-30-20-10 reps, for time of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (75#/55#)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit
GwenClean & Jerk 15-12-9
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load
Tabata Burpee
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @robcwilson @snoridgecrossfit
Congrats to all the teams that competed at CF Lake Stevens this past weekend in their partner throwdown. Sounds like we had some podium finishers with 3 of the teams getting a 1st and two 3rd place spots! Way to represent!
Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench PressAs a team of 2 complete as many rounds as possible in 20 mins of:
Row 250m
12 Box Jumps (24″/20″)
7 Bench Press (135#/95#)
* alternate each movement with your partner; change load each rd if needed for bench
Complete as many rounds as possible in 14 mins of:
Row 250m
10 Box Jumps (24″/20″)
6 Bench Press (135#/95#)
Photo by @robcwilson @snoridgecrossfit
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Ring Support Hold 3x 10 secs
Rest as needed between efforts.
* Alternate with Back Squat sets
Alt EMOM 18 mins: Double Unders, Alternating Turkish Get-ups and RunEvery 1 min for 18 mins, alternating between:
30 Double Unders
2 Alternating Turkish Get-ups, pick load
Run 100m
Photo by @robcwilson @snoridgecrossfit
