EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats & FT: Double Unders, Pull-ups, Front Squats

SnoRidge CrossFit_Pull-ups_FranEMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load

FT: Double Unders, Pull-ups, Front Squats

For time:
100 Double Unders
30 Pull-ups
30 Front Squats (135#/95#)
30 Pull-ups
100 Double Unders

BTWB 

Photo by @robcwilson

The 2016 CrossFit Games are less than a month away and we are working across the coaches on coverage to minimize disruptions to our class schedule. Stay tuned!

Events:

Summer’s here so that means suns out, grills out! We are looking into planning a SRCF Summer Potluck BBQ at Jeanne Hansen Park in Snoqualmie Ridge in July or August (depending on availability). Having it at the park means space for games, kiddos, and using the picnic shelter and grills. We are trying to gauge interest so let us know if you are “in”!

Update Show: Masters Men 40-49

Results

Results cont

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 25-20-15-10-5: Wall Balls, Kettlebell Swings and Box Jump Overs

SnoRidge CrossFit_Box JumpsAlt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips

25-20-15-10-5: Wall Balls, Kettlebell Swings and Box Jump Overs

25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (70#/53#)
Box Jump Over (24″/20″)

Back Squat 4-4-4-4 & 3 RFT: Runs, Back Squats and AbMat Sit-ups

Back Squat 4-4-4-4

Back Squat 4-4-4-4

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

SnoRidge CrossFit_AbMat3 RFT: Runs, Back Squats and AbMat Sit-ups

3 rounds for time of:
Run 400m
20 Back Squats (135#/95#)
50 AbMat Sit-ups

BTWB 

Photo by @robcwilson

Benchmark “Girl” of the week will be this Wednesday. Stay tuned and no hints will be given.

Looking for a summer competition? The Elysian Games will be at Woodinville Sports Fields on August 13-14th.  There are plenty of categories (Individual, Scaled, RX, Teen’s, Masters, Team) to choose from.

East Regional Highlights

Results

Results cont

Advanced RX: Alt Front Squat and Weighted Pull-ups & FGB Style – Squat Cleans, Ring Push-ups and Row Calories

Advanced RX Class:

Alt Front Squat (3 Sec Pause) and Weighted Pull-ups

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

Weighted Pull-up 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
*3 sec pause at bottom. Alternate Weighted Pull-ups with each Pause Front Squat set (Squat, Pull-up, Squat, etc.)

SnoRidge CrossFit_Coach Zoe“FGB Style” – Squat Cleans, Ring Push-ups and Row Calories

5 rounds, 1 min per station, max reps of:
Squat Clean (185#/135#)
Ring Push-up
Row Calories
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB 

Photo by @robcwilson

Last year’s 14-15 Teen’s Champs move up a category:

Update Show: Skype With Sydney Sullivan

Update Show: Skype With Angelo DiCicco

Results

Alt EMOM 10 mins: Deadlifts and Box Jumps & 2 RFT: Walking Lunges, Toes-to-bars and Push Press

Alt EMOM 10 mins: Deadlifts and Box Jumps

Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
5 Box Jumps (30″/24″)

2 RFT: Walking Lunges, Toes-to-bars and Push Press

2 rounds for time of:
50 Walking Lunges
25 Toes-to-bars
50 Push Press (75#/55#)

BTWB 

SnoRidge CrossFit_Coach K

Coach Kelby says Happy Friday!

Photo by @robcwilson

31 days until the CrossFit Games begins.

West Regional Highlights

Results

Results cont