Category: Beyond the Whiteboard

Hero Week: Taylor

Snatch 1-1-1-1-1

Snatch (Squat) 1-1-1-1-1

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

BTWB

SnoRidge CrossFit_MUHero Week: Taylor

4 rounds for time of:
Run 400m
5 Burpee Muscle Ups

If you’ve got a 20-lb. vest or body armor, wear it.
*Scale 10 Burpee Pull-ups per round
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. ~ crossfit.com

BTWB 

Photo by @robcwilson

Congrats to all who hit a snatch PR today!

Hero Week continues. This Monday for Memorial Day “Murph” we have added a 0830 class time that still has spots open. Right now the 0930 and 1030 are full.  Sign up in the gym on the whiteboard. If time slots are all full and you want to do this workout we will find a way to fit you in between class waves! Also you do not have to do the full Murph. You can also scale to 1/2 Murph (half the distance and reps) or full runs with half reps.

The last weekend of Regionals begins tomorrow with Meridian, Central and East concluding this phase of the 2016 CrossFit Games.

Inside the Leaderboard: Regionals Week 2

Regional Seedings: Meridian, East, Central

Update Show: East Regional Preview

Results

Results cont

Hero Week: DT

SnoRidge CrossFit_Clean and JerkClean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

BTWB

Hero Week: DT

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~ crossfit.com

BTWB 

Photo by @robcwilson

Sign-ups for Memorial Day Murph on Monday are on the whiteboard.  The 0930 class is full, so 10:30 is still available.

Annie Thorisdottir, “DT” at men’s weight of 155# in 8:27 – [video]

2016 Regionals Week 2 Highlights

Results

Results cont

Hero Week: Griff

Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

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

BTWB

Hero Week: Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. ~ crossfit.com

BTWB

SnoRidge CrossFit_Griff_Hero Week

Photo by @robcwilson

Results

Results cont

Hero Week: Marco

SnoRidge CrossFit_HSPUFront Squat 3-3-3-3-3

Front Squat 3-3-3-3-3

Rest as needed between sets.

BTWB

Hero Week: Marco

3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (135#/95#)

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was assigned to the 2nd BN, 5th Marine Regt., 1st Marine DIV, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren. ~ crossfit.com

BTWB 

Photo by @robcwilson

This week is “Hero Week”. We will be programming a Hero Workout each day which will culminate in Memorial Day Murph on Monday. It’s been a few years since we programmed a week of Heroes and it’s long overdue that we bring it back. Paying tribute to the sacrifice of our service members and first responders is important to us here. A “Hero WOD” is not just a workout. They are created by CrossFit after submission by family and friends of a workout in honor of a soldier, sailor, airman, law enforcement officer or firefighter who died in the line of duty. Each of these heroes was also a CrossFitter.

These workouts are meant to be tough and the movements, rep schemes and numbers hold some sort of meaning to that Hero. When we do them we realize we are starting something that holds meaning to their loved ones. Give these workouts extra effort, sweat, and respect. Rule #1: No complaining. Expect some pretty tough workouts this week and remember these are dedicated in each of these heroes memory. Thank you all for keeping these workouts in proper perspective and honoring that.

For Murph on Monday we will only have AM classes at 0930, 1030, and 1130 (if necessary). There will be sign ups on the Whiteboard for your “go time” on Monday.  Please sign up in the gym this week.

Smith, Bridgers, Soul Win Atlantic

Results

Results cont

Squat Clean 2-2-2-2 (Touch and Go) & 10 RFT: Squat Cleans, Deadlifts and Double Unders

SnoRidge CrossFit_PR Bell_DebbieSquat Clean 2-2-2-2 (Touch and Go)

Squat Clean 2-2-2-2

Use the heaviest weight you can for each set.
(Touch and Go)

BTWB

10 RFT: Squat Cleans, Deadlifts and Double Unders

10 rounds for time of:
2 Squat Cleans (165#/110#)
5 Deadlifts (165#/110#)
20 Double Unders

BTWB  

PR Bell Photo by @robcwilson

ATTENTION: Tomorrow, Saturday 5/21 due to the West Regional there will be no Advanced RX Class. We will only have the 0930 class with the usual Team Workout with Coach Rob.

For those going to the West Regional in Portland we will see you all there!

Results

Results cont

Alt EMOM 10 mins: Clean & Jerks and Ring Dips & FT: Rows, Clean & Jerks and Air Squats

Alt EMOM 10 mins: Clean & Jerks and Ring Dips

Every 1 min for 10 mins, alternating between:
2 Clean & Jerks, pick load
5 Ring Dips

BTWB

SnoRidge CrossFit_RowFT: Rows, Clean & Jerks and Air Squats

For time:
Row 1000m
15 Clean & Jerks (155#/105#)
100 Air Squats

BTWB 

Photo by @robcwilson

No Advanced RX Class this Saturday! Only class we will be open for on Saturday will be the 0930 Team Workout.

We will be at the West Regional in Portland:

West Regional Preview

West Regional: Cole Sager

Regional Seedings: Atlantic and West

Results

Results cont

EMOM for 11 mins: 2 Hang Squat Snatch & FT: AbMat Sit-ups and Burpees

SnoRidge CrossFit_Hang SnatchEMOM for 11 mins: 2 Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.
Regrip allowed.

BTWB

FT: AbMat Sit-ups and Burpees

For time:
50 AbMat Sit-ups
5 Burpees
40 AbMat Sit-ups
10 Burpees
30 AbMat Sit-ups
15 Burpees
20 AbMat Sit-ups
20 Burpees
10 AbMat Sit-ups
25 Burpees

BTWB  

Photo by @robcwilson

Congrats to Brett N. for completing his 200th WOD today!

Top Moments from Week 1 of the 2016 CrossFit Games Regionals www.boxlifemagazine.com

Results

Results cont

Lifting: Shoulder Press and Push Press & AMRAP 15 mins: Push Press, Box Jumps and Runs

SnoRidge CrossFit_200m RunLifting: Shoulder Press and Push Press

Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Complete all the Press 5×3, then Push Press 5×1

BTWB

AMRAP 15 mins: Push Press, Box Jumps and Runs

Complete as many rounds as possible in 15 mins of:
10 Push Press (115#/75#)
10 Box Jumps (24″/20″)
Run 200m

BTWB 

Photo by @robcwilson

No Advanced RX Class this Saturday! We will only be running the 0930 Team WOD.

Results

Results cont