Squat Snatch (Touch & Go) 2-2-2-2-2
Squat Snatch (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Strict Handstand Push-ups : 5x Max Rep & 3 RFT: Row (calories), Deadlifts and Wall Balls
Strict Handstand Push-ups : 5x Max Rep
Strict Handstand Push-ups 5x Max Rep
Rest as needed between efforts.
Scale to box pike, or 1 abMat under head. No kipping.
3 RFT: Row (calories), Deadlifts and Wall Balls
3 rounds for time of:
30 Row (calories)
15 Deadlifts (225#/155#)
30 Wall Balls(20#/14#)
BTWB
Tune in starting tomorrow on the CrossFit Games live stream for the first weekend of Regionals competition.
Live coverage of the regionals begins Friday morning!
CrossFit Games Update: Atlantic Regional Preview
Strict Handstand Push-ups : 5x Max Rep
Strict Handstand Push-ups : 5x Max Rep
Strict Handstand Push-ups 5x Max Rep
Rest as needed between efforts.
Scale to box pike, or 1 abMat under head. No kipping.
EMOM for 10 mins: Hang Power Cleans and Hang Squat Cleans & Pt. 1 "Test 3" & Pt. 2 AMRAP: DU and T2B
Every 1 min for 10 mins: Hang Power Cleans and Hang Squat Cleans
Every 1 min for 10 mins do:
1 Hang Power Clean, pick load
1 Hang Squat Clean, pick load
* Perform both as a complex (linked as a set).
Pt. 1 “Test 3”
As many reps in 8 mins as you can of:
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Muscle-up, 4 mins
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Rest 3 minutes, then complete Pt. 2. Scale MU to max rep Ring dips or Jumping Muscle-ups.
3 Min. After Completing “Test 3”:
Pt. 2 AMRAP: DU and T2B
Complete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars
BTWB
What is “Test 3“? Read the link from the CrossFit Journal for the original 5 CrossFit tests back from 2003 that were designed to test the Ten General Physical Skills we train (strength, stamina, power, speed, cardiovascular endurance, agility, flexibility, accuracy, coordination, and balance).
Every 1 min for 10 mins: Hang Power Cleans and Hang Squat Cleans & Pt. 1 "Test 3"
Every 1 min for 10 mins: Hang Power Cleans and Hang Squat Cleans
Every 1 min for 10 mins do:
1 Hang Power Clean, pick load
1 Hang Squat Clean, pick load
Perform both as a complex (linked as a set).
Pt. 1 "Test 3"
As many reps in 8 mins as you can of:
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Muscle-up, 4 mins
Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Rest 3 minutes, then complete Pt. 2. Scale MU to max rep Ring dips or Jumping Muscle-ups.
Snatch Pull 3-3-3-3
Snatch Pull 3-3-3-3
Snatch Pull 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Goal: Snatch Pulls @ loads of 90% to 110% of 1RM (Recommend 5% jumps)
Snatch Pull 3-3-3-3 & Randy
Snatch Pull 3-3-3-3
Snatch Pull 3-3-3-3
* Goal: Snatch Pulls @ loads of 90% to 110% of 1RM (Recommend 5% jumps)
“Randy”
For time:
75 Power Snatches (75#/55#)
2015 Regional Event 1 Hero WOD “Randy”:
“Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.” ~ CrossFit.com
BTWB
Today is officially SnoRidge CrossFit’s 6th birthday! Our baby has grown from just a 3 car garage to a converted office space to two big warehouses over the years. We couldn’t have done it without the support of all of the SRCF coaches, friends and family. Happy birthday to us!
Here is one of the first posts from our garage days on our website where I listed our WOD. After 5 years we are still posting the workout daily.
Happy 100th WOD to both Chris and Mike! So glad you both stuck with this!
CrossFit Games:
Today we programmed the first Regional Individual Event. We will do some of the other Regional workouts over the next few weeks (some not all).
With Regionals beginning this Friday (South and Atlantic Regions) here is an in-depth video explaining the CrossFit Games drug testing program and also the unfortunate disqualification of last year’s men’s 16th place finisher Richard Bohlken.
Back Squat 3-3-3 & Chipper: Presses and Squats
Chipper: Shoulder Press, Overhead Squats, Push Press, Front Squats, Push Jerk, Back Squats
For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats (115#/75#)
20 Push Press (115#/75#)
25 Front Squats (115#/75#)
30 Push Jerks (115#/75#)
35 Back Squats (115#/75#)
BTWB
Photo by Rob W.
A pretty fair interview with the founder of CF aired on 60 Minutes last night. There are also some additional shorter video clips that were edited from the broadcast interview on the link below.
“Sharyn Alfonsi profiles Greg Glassman, a brash, former gymnast who created the CrossFit workout, now the basis for a chain of gyms that has become the largest in history.”
King of CrossFit: 60 Minutes Interview with Coach Greg Glassman
Advanced RX: Clean & Jerk 1-1-1-1-1 & 2012 CF Games Chipper
“2012 CF Games Chipper“
For time:
10 Overhead Squats (155#/105#)
10 Box Jump Overs (24″/20″)
10 Thrusters (135#/95#)
10 Power Cleans (205#/125#)
10 Toes To Bars
10 Burpee Muscle Ups
10 Toes To Bars
10 Power Cleans
10 Thrusters
10 Box Jump Overs
10 Overhead Squats
* Change weight for OHS and thrusters. 2nd Bar for PC.
BTWB
Photo by Rob W.
This 2012 CF Games Chipper was one of my favorite events to watch. The race was close until Froning decided to just move ahead and watch everyone on the Jumbotron while doing fat bar thrusters.
2012 CrossFit Games – Chipper: Men, Heat 3
CrossFit Games Update: May 8, 2015
If you haven’t yet signed up for the PaleoNick Cooking seminar or nutrition lecture in June then do it quick! We are down to 6 spots remaining for the seminar (there are 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.
It is a nutrition chat as well as an actual cooking class. You will leave with several prepared meals! It will be a lot of fun!
- Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
- Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
- Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
- Where: SRCF
June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington
Team WOD: AMRAP 25 mins: Run, Dumbbells, and BodyWeight
Team WOD:
AMRAP 25 mins: 400m, Dumbbell Push Press, Pull-ups, Front Squats, Push-ups, Lunges, Air Squats
Complete as many rounds as possible in 25 mins of:
Run, 400 m
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunges (35#/20#)
50 Air Squats
This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.
