Category: CF Games

Front Squat: 3 Rep Max & AMRAP 12 mins: Front Squats, Chest-to-bar Pull-ups and Double Unders

Front Squat: 3 Rep Max

Record your best Front Squat 3 rep max lift.

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

BTWB

AMRAP 12 mins: Front Squats, Chest-to-bar Pull-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
5 Front Squats (155#/105#)
10 Chest-to-bar Pull-ups
25 Double Unders

BTWB

SCHEDULE ALERT:

Monday 2/11

  • 5:30am Class Cancelled
  • All other AM classes normal times
  • 4:00, 5:00, and 6:00pm classes normal times
  • 5:00pm Teens Class Cancelled
  • 7:00 pm Class Cancelled

On Ramp: Rescheduled to Wednesday at 7pm
Tuesday 2/12

  • 5:30am Class Cancelled
  • ALL 8:30, 9:30, and 11:30am classes Cancelled
  • Normal classes running starting at 4pm and after today!
  • Let’s hope they plow side roads and clear the gym parking lot
  • Please stay tuned for further announcements on our Facebook or Instagram pages 

Photo by @robcwilson

We have 23 people signed up for the Open. Sign up now, we have 10 days until the Open begins!
The GAUNTLET at Wodapalooza
Results

Team WOD: 50-40-30-20-10: Row, Power Snatches and Box Jumps

Team WOD: 50-40-30-20-10: Row, Power Snatches and Box Jumps

As a team of 2 complete 50-40-30-20-10 reps, for time of:
Row Calories
Power Snatch (95#/65#)
Box Jump (24″/20″)
* As a team of 2, alternate work rest with your partner. Share a rower, bar, and box.

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 23
Get signed up! We are up to 23 for the Open. 19.1 WOD announcement coming Feb. 21st.
A Global Game in Search of National Champions

Results

Power Clean & Jerk 1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Dumbbell Burpees and Handstand Push-ups

Power Clean & Jerk 1-1-1-1

Power Clean & Jerk 1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Dumbbell Burpees and Handstand Push-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Burpee (50#/35#)
Handstand Push-up

BTWB

Photo by @robcwilson

5 Tips For First Time CrossFit Open Participants

CrossFit Games Open Registration:

SRCF Team Count: 18
Get signed up! The Open is coming Feb. 21st.

Results
Results cont

Front Squat: 5 Rep Max & Saved by the Barbell

Front Squat: 5 Rep Max

Record your best Front Squat 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

BTWB

Saved by the Barbell

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

Perform this by rotating immediately to the next
station every 1 min, the clock does not stop or reset
between stations.
* Total reps per round

BTWB

5 Rep Ugg Boot Max

Photos by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 16
Get signed up! The Open is coming Feb. 21st.
2019 Reebok CrossFit Open Announcements

Results
Results cont

Advanced RX: Deadlift 5-4-3-2-1 & 5x AMRAP 3 mins: Muscle-ups, Deadlifts and Kettlebell Swings

Advanced RX (or Advanced Rehab?) Class:

Deadlift 5-4-3-2-1

Deadlift (Touch and Go) 5-4-3-2-1

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

5x AMRAP 3 mins: Muscle-ups, Deadlifts and Kettlebell Swings

For 5 cycles:
AMRAP in 3 mins of:
3 Muscle-ups
5 Deadlifts (225#/155#)
10 Kettlebell Swings (70#/53#)

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 15
Genie T. wins for best Open profile pic!
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town
Results

Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts

Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts

As a team of 2 complete 3 rounds for time of:
Partner Run 400m
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Deadlifts (225#/155#)
* Run as a team, then alternate work/rest with your partner, splitting up reps as you go.

BTWB

Photo by @robcwilson

Happy birthday Christine!

CrossFit Games Open Registration:

SRCF Team Count: 15
Genie T. wins for best Open profile pic! Register and then go find her profile under our gym team.
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town

Results

Power Snatch (Touch & Go) 5-4-3-2-1 & AMRAP 10 mins: Power Snatches, Lateral Burpees and Toes-to-bars

Power Snatch (Touch & Go) 5-4-3-2-1

Power Snatch (Touch & Go) 5-4-3-2-1

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

BTWB

AMRAP 10 mins: Power Snatches, Lateral Burpees Over Barbell and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
7 Power Snatches (75#/55#)
8 Lateral Burpees Over Barbell
9 Toes-to-bars

BTWB

Hang Squat Clean + Front Squat: 1-1-1-1-1 & 27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run

Hang Squat Clean + Front Squat: 1-1-1-1-1

Hang Squat Clean + Front Squat 1-1-1-1-1

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

BTWB

27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run

27-21-15-9 reps, for time of:
One Arm Dumbbell Snatch (Alternating) (50#/35#)
Wall Ball (20#/14#)
Run 400m

BTWB

Photos by @robcwilson


Happy birthday to Coach Shay!

SRCF Team Count: 14
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

CrossFit Fittest in Cape Town Individual Events and Schedule
Three Big Things to Watch in Cape Town
Results
Results cont

Lifting: 1 Squat Snatch + 1 Overhead Squat & 5 RFT: Chest-to-bar Pull-ups, Overhead Squats and Runs

Lifting: 1 Squat Snatch + 1 Overhead Squat

Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
* Complex

BTWB

5 RFT: Chest-to-bar Pull-ups, Overhead Squats and Runs

5 rounds for time of:
10 Chest-to-bar Pull-ups
15 Overhead Squats (75#/55#)
Run 200m

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 14
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

The Pros & Cons of a Weightlifting Belt

Froning and Mayhem Freedom Fail to Qualify for the CrossFit Games

Results
Results cont

SNORIDGE CROSSFIT