Community. Coaching. Caring. Since 2009.
For time:
Row 1000m
20 Hollow Rocks
Row 750m
40 Toes-to-bars
Row 500m
60 AbMat Sit-ups
Photo by @robcwilson
Read on for the breakdown of the athletes of the Teens division at the Games next month (including Jules!).
Alt EMOM 10 mins: Strict Handstand Push-ups and Ring DipsEvery 1 min for 10 mins, alternating between:
4 Strict Handstand Push-ups
5 Ring Dips
Odd Minute: Strict HSPU or scale to Box Pike or 1 AbMat
Even Minute: Ring Dips or scale to Matador or Parallette Push-up
For time:
150 Wall Balls(20#/14# to 10 ft./9ft.)
Photo by @robcwilson
Today was the classic benchmark “girl”. For the list of these WOD’s that have become a standard in CrossFit see them all here. Between now and the Games expect to see one or two of them show up.
41 Days until the 2015 CrossFit Games begins!
Every 1 min for 10 mins, alternating between:
4 Strict Handstand Push-ups
5 Ring Dips
Odd Minute: Strict HSPU or scale to Box Pike or 1 AbMat
Even Minute: Ring Dips or scale to Matador or Parallette Push-up
5 rounds for time of:
25 Double Unders
Run 200m
12 Pull-ups
EMOM for 8 mins: Hang Squat Snatches and Squat SnatchesEvery 1 min for 8 mins do:
1 Hang Squat Snatch
1 Squat Snatch
* Not touch and go; regrip as needed
2 rounds for time of:
10 Power Snatches (135#/95#)
20 Box Jumps (24″/20″)
10 Power Clean & Jerks (135#/95#)
20 Burpees
Every 1 min for 8 mins do:
1 Hang Squat Snatch
1 Squat Snatch
* Not touch and go; regrip as needed
Running “Nate“:Complete as many rounds as possible in 20 mins of:
Run 200m
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Video Highlights of the final MU/Sprint Clean Ladder workout from the South Regional:
Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell SwingsAs a Team of 2 complete AMRAP (As Many Rounds As Possible) in 20 mins of:
200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.
Events:
Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF! There are a few spots remaining for the seminar (and plenty of spots for the lecture). Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.
June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington
