Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Choose high, mid or low hang
Category: Beyond the Whiteboard
Hang Squat Snatch 1-1-1-1-1 & 3 RFT: Runs, Hang Power Snatches and Toes-to-bars
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose high, mid or low hang
3 RFT: Runs, Hang Power Snatches and Toes-to-bars
3 rounds for time of:
Run 400m
15 Hang Power Snatches (115#/75#)
9 Toes-to-bars
Front Squat 4-4-4-4
Front Squat 4-4-4-4
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 4-4-4-4 & Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more
Front Squat 4-4-4-4
Front Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more
For time:
10 Deadlifts (135#/95#)
20 Wall Balls (20#/14#)
10 Hang Power Cleans (135#/95#)
20 Kettlebell Swings (53#/35#)
10 Front Squats (135#/95#)
20 Box Jumps (24″/20″)
10 Push Press (135#/95#)
20 Pull-ups
10 Back Squats (135#/95#)
20 Burpees
BTWB 
Congrats to Chris S. for hitting his 500th WOD tonight!
This Wednesday Kenny from SFH will be in the gym to provide samples including the new Strawberry flavored FUEL! He will be at the 11:30AM class and the 4, 5, 6, and 7 PM classes. If you haven’t had FUEL, Pure, or Recovery or Fish Oil then try a sample.
Final wrap-up: CrossFit Games Update: July 31, 2015
"31 Heroes"
Team WOD:
“31 Heroes”
In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
* Partners alternate work on the above rounds with a 400m Bumper Plate Run (45#/25#).
** One Bar and Box per team unless male/female team
This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps as a team.
BTWB This past Saturday was our 5th annual 31Heroes workout as a gym. Thank you to those who registered for the fundraiser and to all who participated to remember our fallen heroes.
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”
Every 1 min for 6 mins: Clean & Jerk
EMOM for 6 mins: Clean & Jerk & AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run
AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run
Complete as many rounds as possible in 15 mins of:
5 Power Cleans (135#/95#)
20 AbMat Sit-ups
Run 200m
BTWB
2015 CrossFit Games Recap www.boxlifemagazine.com
Events:
Tomorrow Saturday Aug. 1st is 31Heroes!
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.”
This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.
We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.
Strict Pull-ups : 5×4 & FGB Style – Handstand Push Ups, Front Squats and Pull-ups
“FGB Style” – Handstand Push Ups, Front Squats and Pull-ups
3 rounds, 1 min per station, of:
Handstand Push Up
Front Squat (135#/95#)
Pull-up
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
Events:
This Saturday Aug. 1st is 31Heroes!
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.”
This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.
We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.
Snatch 1-1-1
Snatch 1-1-1
Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 10 minutes, build to a heavy single (full snatch). Not a max.
Snatch 1-1-1 & Chipper: Rows, Air Squats, Runs and Power Snatches
Snatch 1-1-1
Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 10 minutes, build to a heavy single (full snatch). Not a max.
Chipper: Rows, Air Squats, Runs and Power Snatches
For time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches (Pick load)
BTWB
Congrats to Mike M. on completing his 250th WOD yesterday! Love to see people practice consistency and discipline to better health!
We are back. The Games are in the rear view mirror and now it’s time to catch up and get back to using our fitness. All of the past week’s results will be up soon so thanks for the patience. Speaking of thanks, a big THANK YOU to all of our coaches for keeping the gym on track with almost all classes being covered while the bulk of us were at the Games. It’s not easy running so many classes everyday for just a few coaches and the sacrifice from each of you to your personal schedule is greatly appreciated.
As usual the Games was an awesome experience that was both fun and exhausting, and having the opportunity to have Jules compete in the teens division was particularly rewarding. Going into the Games as the 9th ranked teen in her division out of the Open, Jules finished in 9th at the Games. We are really proud of her for her effort, results and the constant smile on her face throughout some tough workouts and long days. The Games stage proves that those competing are among the best CrossFitters in the world, regardless of what division. Jules you are PROVEN!
All of the teens that were there are laser focused and so advanced its shocking to think that they are putting up numbers that several years ago were what the individual Games athletes were doing. It’s going to be a tough task to get back there, but I have no doubt Jules will be putting in the work this next year to get back out on the soccer stadium field in the Stub Hub.