Category: Beyond the Whiteboard
Hang Power Clean 3-3-3-1-1-1 & Annie
Hang Power Clean 3-3-3-1-1-1
Hang Power Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Squat Snatches and Push-up (hand release)
Every 1 min for 7 mins: Snatches and Overhead Squats
Every 1 min for 7 mins do:
1 Snatch
2 Overhead Squats
* Choose load
AMRAP 12 mins: Squat Snatches and Push-up (hand release)
Complete as many rounds as possible in 12 mins of:
5 Squat Snatches (135#/95#)
15 Push-up (hand release)
The joys of working through sound issues. This story below illuminates many of the issues affiliates deal with sound and vibration.
Every 1 min for 7 mins: Snatches and Overhead Squats
Every 1 min for 7 mins: Snatches and Overhead Squats
Every 1 min for 7 mins do:
1 Snatch
2 Overhead Squats
Press 3-3-3 & FT: Rows, Deadlifts, Handstand Push-ups and 2 more
FT: Rows, Deadlifts, Handstand Push-ups and 2 more
For time:
Row 750m
30 Deadlifts (185#/135#)
20 Handstand Push-ups
30 Deadlifts
Row 750m
Hope for Ethan
“Hope” for Ethan
3 rounds, 1 min per station, max reps of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar 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.
A member of our community and family in the gym needs some help. Amy N. has an 8 year old nephew who just this week was diagnosed with leukemia and has begun chemotherapy. Amy started a gofundme.com site to help her brother’s family offset the financial burden that is surely another stress on an already stressful situation (their house recently flooded as well).
We want to help. Today we programmed the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who wants to donate to help young Ethan’s family to please donate online at the below link or if you have cash then bring it to the gym tomorrow. We will be sure to get it to Amy. Let’s help out one of our own. Thank you to everyone who has donated already! 3-2-1 Go Ethan! You can beat this!
We want to help. Today we programmed the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who wants to donate to help young Ethan’s family to please donate online at the below link or if you have cash then bring it to the gym tomorrow. We will be sure to get it to Amy. Let’s help out one of our own. Thank you to everyone who has donated already! 3-2-1 Go Ethan! You can beat this!
Lifting: Squat Cleans and Front Squats & 5 RFT: Muscle-ups, Front Squats and 200 m
Lifting: Squat Cleans and Front Squats
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
5 RFT: Muscle-ups, Front Squats and 200 m
5 rounds for time of:
4 Muscle-ups
8 Front Squats (135#/95#)
Run 200m
Attention SRCF: A member of our community and family in the gym needs some help. Amy N. has an 8 year old nephew who just this week was diagnosed with leukemia and has begun chemotherapy. Amy started a gofundme.com site to help her brother’s family offset the financial burden that is surely another stress on an already stressful situation.
We want to help. So on Tuesday 12/9 we are programming the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who does the WOD that day donates to help young Ethan’s family and are asking for any donation that can help. No matter how small. If you don’t want to donate online at the below link and have cash then bring it on Tuesday and we will be sure to get it to Amy. Let’s help out one of our own. 3-2-1 Go Ethan! You can beat this!
“4 on 1” with Sam Briggs – [video]
We want to help. So on Tuesday 12/9 we are programming the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who does the WOD that day donates to help young Ethan’s family and are asking for any donation that can help. No matter how small. If you don’t want to donate online at the below link and have cash then bring it on Tuesday and we will be sure to get it to Amy. Let’s help out one of our own. 3-2-1 Go Ethan! You can beat this!
“4 on 1” with Sam Briggs – [video]
EMOM – Power Snatch & FT: Wall Balls, Power Snatches
Advanced RX Class:
“EMOM” – Power Snatch : 115/55 lbs + 10 lbs / 1 min
Every Minute on the Minute add 10 lbs. until you fail that minute:
With a continuously running clock perform:
1 Power Snatch, 115/55 lbs in the first 1 min,
1 Power Snatch, 125/65 lbs in the second 1 min
1 Power Snatch, 135/75 lbs in the third 1 min
…
Continuing this for as long as you are able.
FT: Wall Balls, Power Snatches, Wall Balls and 3 more
For time:
30 Wall Balls (20#/14#)
15 Power Snatches (135#/95#)
30 Wall Balls
12 Power Snatches (155#/105#)
30 Wall Balls
9 Power Snatches (185#/125#)
Attention SRCF: A member of our community and family in the gym needs some help. Amy N. has an 8 year old nephew who just this week was diagnosed with leukemia and has begun chemotherapy. Amy started a gofundme.com site to help her brother’s family offset the financial burden that is surely another stress on an already stressful situation.
We want to help. So on Tuesday 12/9 we are programming the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who does the WOD that day donates to help young Ethan’s family and are asking for any donation that can help. No matter how small. If you don’t want to donate online at the below link and have cash then bring it on Tuesday and we will be sure to get it to Amy. Let’s help out one of our own. 3-2-1 Go Ethan! You can beat this!
We want to help. So on Tuesday 12/9 we are programming the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who does the WOD that day donates to help young Ethan’s family and are asking for any donation that can help. No matter how small. If you don’t want to donate online at the below link and have cash then bring it on Tuesday and we will be sure to get it to Amy. Let’s help out one of our own. 3-2-1 Go Ethan! You can beat this!
“Shane Dorian: Confidence in Big Waves” – CrossFit Journal [video]
“Junkyard Dog(s)” Warm-up conga line style:
Team WOD: Find A Max & Team WOD: Mirror
Main Class:
Team WOD: Find A Max
Find your Power Snatch 1 Rep Max.
10 Min. as a team to each find a 1RM PS. Start with empty bar. Wait for the clock.
Team WOD: Mirror
2 rounds for time of:
20 Hang Power Snatches (75#/55#)
25 Wall Balls (20#/14#)
20 Toes-to-bars
25 Kettlebell Swings (53#/35#)
20 Push-up (hand release)
Rest 1 min
* Teams of 2, do 1 round, then repeat it. Format is “Follow the leader”. Stay in order, partner 2 chases partner 1, cannot begin the next movement until partner ahead of you finishes that movement. Partner 1 rests 1 min. before starting round 2.
Congrats to Jules on her 10th place finish yesterday in the Women’s RX Division at the Toys for Tots Christmas Throwdown at South Seattle Crossfit!
"Death By" – Power Snatch : 115/55 lbs + 10 lbs / 1 min
"Death By" – Power Snatch : 115/55 lbs + 10 lbs / 1 min
Death By Power Snatch
With a continuously running clock perform:
1 Power Snatch, 115/55 lbs in the first 1 min,
1 Power Snatch, 125/65 lbs in the second 1 min
1 Power Snatch, 135/75 lbs in the third 1 min
…
Continuing this for as long as you are able.
EMOM +10# until you fail that minute.