Category: CF Games

Blake

Blake

4 rounds for time of:
Plate Overhead Walking Lunge 100 ft (45#/25#)
30 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
10 Handstand Push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. ~ www.crossfit.com

BTWB

Thruster: 1RM & 5 RFT: Thrusters and Ball Slams

Thruster: 1RM

Record your best Thruster 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

5 RFT: Thrusters and Ball Slams

5 rounds for time of:
10 Thrusters (95#/65#)
15 Ball Slams (30#/20#)

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  •  Saturday 12/20: 12 WOD’s of Xmas workout!
    •  Wave 1: 0930 – Sign up in the gym
    •  Wave 2: 1030 – Sign up in the gym
    •  This year has some new movements!
  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

CrossFit Games Teen Athlete Jacob Morris Passes Away

Why Brent Fikowski Probably Isn’t Getting the Dubai Invite

Results

Results cont

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.

Post total time.

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday to Saturday 12/27-12/28 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Sigmundsdottir, Fikowski, MisFit P10 Peformance Dominate in the Desert, Briggs and Morakinyo Earn Invite

Results

Front Racked Alternating Reverse Lunge 10-10-10 & Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees

Front Racked Alternating Reverse Lunge 10-10-10

Front Racked Alternating Reverse Lunge 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees

For time:
50 Front Racked Alternating Reverse Lunges (95#/65#)
40 AbMat Sit-ups
30 Power Cleans (95#/65#)
20 Thrusters (95#/65#)
10 Burpees

BTWB

15 Minutes: Choose Rope Climb or Handstand Walk Practice & FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs

15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

This is not a timed workout.
* Focus on foot lock and technique for rope climb. Alternative for rope climb practice is to work on strict pull-ups.

BTWB

FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs

For time:
Row 1000m
— then —
3 rounds of:
20 One Arm Alternating Dumbbell Snatches (50#/35#)
2 Rope Climbs, 15 ft

BTWB

Thruster: 2RM & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

Thruster: 2RM

Record your best Thruster 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

BTWB

4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders

BTWB

Bench Press 7-5-3-1 & AMReps 10 mins: Muscle Up (Unbroken) and Run

Bench Press 7-5-3-1

Bench Press 7-5-3-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMReps 10 mins: Muscle Up (Unbroken) and Run

As many reps as possible in 10 mins of:
Muscle Up (Unbroken)
Run 200m
* Each time you drop from the rings you must run 200m. Scale to Bar MU or Ring Dips max reps

BTWB

Photo by @robcwilson

Bethany Shadburne, Pete Shaw Win SouthFit CrossFit Challenge, Earn Invite to 2020 CrossFit Games

Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.

Results

Results cont

Advanced RX: Death By Clean and Jerks & Checkout: 3 RFT: AbMat Sit-ups, Hollow Rocks and V-ups

Advanced RX Class:

Death By Clean and Jerks

Death By Clean & Jerk

With a continuously running clock perform:
1 Clean & Jerk (135#/95#) in the first 1 min
2 Clean & Jerks in the second 1 min
3 Clean & Jerks in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Checkout: 3 RFT: AbMat Sit-ups, Hollow Rocks and V-ups

3 rounds for time of:
15 AbMat Sit-ups
10 Hollow Rocks
5 V-ups

BTWB

Team WOD: AMRAP 18 mins: Wall Balls and Clean & Jerks

Team WOD: AMRAP 18 mins: Wall Balls and Clean & Jerks

As a team of 2 complete as many rounds as possible in 18 mins of:
10 Wall Balls (20#/14#)
3 Clean & Jerks (135#/95#)
* 1 person working at a time; complete 1 full round of WB and C&J and then swap with your partner

BTWB

Power Clean: 2-2-2-2 & Saved by the Barbell

Power Clean: 2-2-2-2

Power Clean 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Saved by the Barbell

3 rounds, 1 min per station, for reps:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB
SNORIDGE CROSSFIT