Advanced RX Class:
Lifting: Power Snatch and Snatch Balance
Power Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Category: Beyond the Whiteboard
Team WOD: FT: Double Unders, Partner Wall Balls, Power Snatches & Checkout: 5 RFT: Double Unders and Runs
Team WOD: FT: Double Unders, Partner Wall Balls, Power Snatches
As a Team of 2, complete for time:
120 Double Unders
40 Partner Alternating Wall Balls (20#/14#)
20 Power Snatches (135#/95#)
40 Partner Alternating Wall Balls
20 Power Snatches
40 Partner Alternating Wall Balls
120 Double Unders
* One ball, one barbell per team
** Alternate work/rest with your partner, except for partner WB.
Post total time.
Lifting: Power Snatches and Snatch Balances
Lifting: Power Snatches and Snatch Balances
Power Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Squat Clean Thruster 1-1-1-1-1 & FT: Run then 21-15-9 Thrusters, Push-ups, then Run
Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run then 21-15-9 Thrusters, Push-ups, then Run
For time:
Run 400m
— then —
21 Thrusters (95#/65#)
21 Push-up (hand release)
15 Thrusters
15 Push-up (hand release)
9 Thrusters
9 Push-up (hand release)
— then —
Run 400m
Barraza
Barraza
Complete as many rounds as possible in 18 mins of:
Run 200m
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle Ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.~ crossfit.com
BTWB
Photo by @robcwilson
Today was a Hero WOD. What are they and why do we do them in CrossFit? Read the below CrossFit Journal article.
Alt EMOM 10 mins: Squat Snatches and Double Unders & 21-15-9: Overhead Squats and Toes-to-bars
Alt EMOM 10 mins: Squat Snatches and Double Unders
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
20 Double Unders
21-15-9: Overhead Squats and Toes-to-bars
21-15-9 reps, for time of:
Overhead Squat (115#/75#)
Toes-to-bar
BTWB
Photo by @robcwilson
Events:
Our summer picnic potluck is coming up in August! Mark your calendars!
- What: SRCF Summer Potluck BBQ
- When: August 7th (Sunday) at 2 pm until dusk
- Where: Jeanne Hansen Park in Snoqualmie Ridge.
- Having it at the park means space for games, kiddos, and using the picnic shelter and grills.
- Bring your own food to grill, drinks and a dish to share!
- We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…
Tia-Clair Toomey finished 2nd for the second year in a row at the CrossFit Games. Next up is weightlifting for Australia in Rio at the Olympics!
Gladstone athlete impresses at CrossFit Games, ahead of Olympics debut
Alt EMOM 10 mins: Squat Snatches and Double Unders
Alt EMOM 10 mins: Squat Snatches and Double Unders
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
20 Double Unders
Push Jerk 3-3-3-3-3 & 3 RFT: Run, Hang Power Clean & Jerks and Air Squats
Push Jerk 3-3-3-3-3
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Hang Power Clean & Jerks and Air
Squats
3 rounds for time of:
Run 400m
20 Hang Power Clean & Jerks (95#/65#)
40 Air Squats
Push Jerk 3-3-3-3-3
Push Jerk 3-3-3-3-3
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 5-5-5-5-5 & AMRAP 10 mins: Front Squats, Handstand Push-ups and Pull-ups
Front Squat 5-5-5-5-5
Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Front Squats, Handstand Push-ups and Pull-ups
Complete as many rounds as possible in 10 mins of:
5 Front Squats (155#/105#)
7 Handstand Push-ups
9 Pull-ups
BTWB
Photo by @robcwilson
We’re back! The 10th Annual CrossFit Games are over and we want to sincerely thank the coaches who all helped to cover the class schedule with minimal impact! We already can’t wait for next year and to see where the Games will move to as this was the last year in Carson.
Events:
Our summer picnic potluck is coming up in August! Mark your calendars!
- What: SRCF Summer Potluck BBQ
- When: August 7th (Sunday) at 2 pm until dusk
- Where: Jeanne Hansen Park in Snoqualmie Ridge.
- Having it at the park means space for games, kiddos, and using the picnic shelter and grills.
- Bring your own food to grill, drinks and a dish to share!
- We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…