Category: CF Games

Lifting: Deadlifts and Hollow Rocks & AMRAP 20 mins: Deadlifts, Box Jumps and Runs

Lifting: Deadlifts and Hollow Rocks

Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate DL and Hollow Rock

BTWB

AMRAP 20 mins: Deadlifts, Box Jumps and Runs

Complete as many rounds as possible in 20 mins of:
7 Deadlifts (225#/155#)
14 Box Jumps (24″/20″)
Run 400m

BTWB

Photo by @robcwilson

Sign up for a Murph spot this Monday! Waves are filling fast.
Murph:  We will be running our annual Memorial Day Murph workout this coming Monday.  Hours will be limited on Monday 5/27 to only the below class times.  All other classes are cancelled on Monday.

  • 0830
  • 0930
  • 1030
  • 1130
  • Please sign-up for a wave time in the gym on the whiteboard this week

As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph

CrossFit Deactivates Instagram and Facebook Accounts

The Reebok Nano 9 Is Coming

OC3 Black Pull Their Way to Victory at Rogue Invitational

Results
Results cont

Front Squat: 7-7-7 & FT: Row then 5x Front Squats and Lateral Burpees

Front Squat: 7-7-7

Front Squat 7-7-7

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

BTWB

FT: Row then 5x Front Squats and Lateral Burpees

For time:
Row 1000m
— then —
5 rounds of:
8 Front Squats (155#/105#)
8 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

Murph!  We will be running our annual Memorial Day Murph workout this coming Monday.  Hours will be limited on Monday 5/27 to only the below class times.  All other classes are cancelled on Monday.

  • 0830
  • 0930
  • 1030
  • 1130
  • Please sign-up for a wave time in the gym on the whiteboard this week

As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph
Down Under, Brazil, Rogue Recap

Chandler Smith, Rachel Garibay Earn Invite to CrossFit Games via Rogue Invitational

Results
Results cont

Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over Rowers

Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over Rowers

As a team of 2 complete 50-35-20 reps, for time of:
Row (Cal)
Partner Wall Ball (20#/14#)
Burpee Over Rower
*  Alternate work/rest with your partner.

BTWB

Strict Pull-ups: 3x Max Rep & AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks

Strict Pull-ups: 3x Max Rep

Strict Pull-ups 3x max rep

Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)

BTWB

AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks

Complete as many rounds as possible in 15 mins of:
15 Toes-to-bars
12 Burpees
9 Dumbbell Clean & Jerks (50#/35#)

BTWB

Bench Press: 2RM & 10 RFT: Medicine Ball Cleans and Handstand Push Ups

Bench Press: 2RM

Record your best Bench Press 2 rep max lift.

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

BTWB

10 RFT: Medicine Ball Cleans and Handstand Push Ups

10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups

BTWB

Lifting: Good Mornings and Ring Dips & Alt EMOM 18 mins: Rows, Wall Balls and Box Jumps

Lifting: Good Mornings and Ring Dips

Good Morning 8-8-8-8, using heaviest weight per set
Ring Dip 8-8-8-8, using heaviest weight per set
* Alternate sets, scale dips to bodyweight or assisted dips

BTWB

Alt EMOM 18 mins: Rows, Wall Balls and Box Jumps

Every 1 min for 18 mins, alternating between:
Row 150m/125m
15 Wall Balls (20#/14#)
10 Box Jumps (24″/20″)

BTWB
Photo by @robcwilson
Froning to Compete as Legend and on Team at Rogue Invitational — Rich Froning is set to compete both on a Team and as a Legend at the Rogue Invitational May 18 – 19 in Columbus, OH.
CrossFit Horsepower Decides to Shut Their Doors
Results
Results cont

Bench Press: 3RM & AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and Run

Bench Press: 3RM

Record your best Bench Press 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and Run

Complete as many rounds as possible in 15 mins of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Run 200m

BTWB

Advanced RX: Close Grip Snatch 1-1-1-1-1 & AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups

Advanced RX Class:

Close Grip Snatch 1-1-1-1-1

Close Grip Snatch 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups

Complete as many rounds as possible in 15 mins of:
30 Wall Balls (20#/14#)
20 Power Snatches (75#/55#)
5 Muscle-ups

BTWB

Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box Jumps

Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box Jumps

As a Team of 2 complete 5 rounds for time of:
200m Run With Medicine Ball (20#/14#)
30 Partner Alternating Wall Balls (20#/14#)
30 Up And Over Box Jumps (24″/20″)
* Run as a team w/med ball. Do not drop MB. One ball, one box. Alternate work.

BTWB

Strict Pull-ups: 3 x Max Rep & 3 RFT: Runs, Clean & Jerks and Toes-to-bars

Strict Pull-ups: 3 x Max Rep

Strict Pull-ups 3 x max rep

Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)

BTWB

3 RFT: Runs, Clean & Jerks and Toes-to-bars

3 rounds for time of:
Run 400m
10 Clean & Jerks (115#/75#)
20 Toes-to-bars

BTWB

Photo by @robcwilson
Congrats to Tom L. for his 2 year SnoRidge-aversary!
The Top 20 Men and Women in the 2019 Open
Results
Results cont

SNORIDGE CROSSFIT