CF Games – Page 59 – SNORIDGE CROSSFIT

Hang Power Clean & Jerk 1-1-1 & Alt EMOM 18 mins: Rows, Box Jumps and Single Dumbbell Hang Clean & Jerks

Hang Power Clean & Jerk 1-1-1

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

Alt EMOM 18 mins: Rows, Box Jumps and Single Dumbbell Hang Clean & Jerks

Every 1 min for 18 mins, alternating between:
Row 150/125m
10 Box Jumps (24″/20″)
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
* 5L / 5R each arm for DB HPC and Jerk

BTWB

Photo by @robcwilson
Our SRCF Teens “Camp” is next week and it’s full! Looks like we will have to look at another one in August if the teens don’t break Coach Lynn.
Events: Save the Date!
SRCF Hunger Games
August 18th (Saturday afternoon)
BBQ/Picnic, sports, and good times!
Details TBD

Watch CrossFitters Crush Tough Mudder X on CBS Sports This Weekend

Results

Results cont

Lifting: Bench Press and Deadlifts & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

Lifting: Bench Press and Deadlifts

Bench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL (Touch and Go)

BTWB

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

BTWB

Photo by @robcwilson
All In: A Brent Fikowski Documentary – Episode 2 – The Open
Results
Results cont

Back Squat 5-5-5 & Running Cindy

Back Squat 5-5-5

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

BTWB

Running Cindy

Complete as many rounds as possible in 20 mins of:
Run 400m
3 rounds of:
5 Pull-ups
10 Hand Release Push-Ups
15 Air Squats

BTWB

Photo by @robcwilson

10 Questions With CrossFit Games Rookie Brandon Luckett

Results

Results cont

Advanced RX: EMOM for 10 mins: Squat Clean Thruster & FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax

Advanced RX: EMOM for 10 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 10 mins.

BTWB

FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax

For time:
100 Ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
100 Double Unders
50 Toes-to-bars
100 Double Unders
100 Ft. Single Arm Dumbbell Overhead Walking Lunge

BTWB

Photo by @robcwilson
Holiday is over and back to the grind this week. I haven’t forgotten about programming “Fran” but I’ve held it back due to wanting to make it the conditioning WOD at the end of our Thruster strength cycle. This week is our 2RM and soon we will hit a 1RM and Fran.
Games Event hints will continue this week. 1st event includes some distance biking. “Mini-IronMan / Sprint Tri type” Event 1 maybe?

Individual Event 1 of the CrossFit Games Is…

Results

Team WOD: FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars

As a team of 2 complete for time:
200 Ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
200 Double Unders
100 Toes-to-bars
200 Double Unders
200 Ft. Single Arm Dumbbell Overhead Walking Lunge
* Alternate work with your partner while one rests

BTWB

Photos by @robcwilson

Holiday is over and back to the grind this week. I haven’t forgotten about programming “Fran” but I’ve held it back due to wanting to make it the conditioning WOD at the end of our Thruster strength cycle. This week is our 2RM and soon we will hit a 1RM and Fran.

Individual Event 1 of the CrossFit Games Is…

Results

Snatch Pull + Hang Squat Snatch 1-1-1-1-1 & 3x AMRAP 4 mins: Double Unders, Hang Power Snatches and Lateral Burpees

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

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

BTWB

3x AMRAP 4 mins: Double Unders, Hang Power Snatches and Lateral Burpees

For 3 cycles:
AMRAP in 4 mins of:
30 Double Unders
15 Hang Power Snatches (75#/55#)
9 Lateral Burpee (Over Barbell)

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

BTWB

Photos by @robcwilson
Bob T. hitting the Burgener Warm-up. You’re never good enough to not work the mechanics, footwork, and timing with a PVC and then a bar before throwing weight on.
Our Red, White and Blue shirts and tanks are here! Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt.
4th of July Schedule:

9:30 class
10:30 class
All other class times cancelled that day (rest of week are normal hours)
No sign ups, just show up!

WOD is “Lumberjack 20” or “Team Lumberjack 30” (30 reps each exercise).
History of the Endurance Event at the CrossFit Games

Results

Results cont

Advanced RX: Clean & Jerk 1-1-1 & FT: Run, Clean & Jerks and Run

Advanced RX: Clean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

BTWB

FT: Run, Clean & Jerks and Run

For time:
Run 800m
30 Clean & Jerks (Choose load)
Run 800m

BTWB

Photo by @robcwilson
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:

9:30 class
10:30 class
All other class times cancelled that day (rest of week are normal hours)
No sign ups, just show up!

Dave Castro Tells Us What to Expect at 2018 Games
Understanding CrossFit

Results

Team WOD: Runs, Power Clean & Jerks, Box Jumps

As A Team of 2, Complete For Time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps

* Alternate reps as needed with your partner
** One bar, one box
Post total time.

BTWB

9:30 class
10:30 class
All other class times cancelled that day (rest of week are normal hours)
No sign ups, just show up!

Dave Castro Tells Us What to Expect at 2018 Games
Understanding CrossFit

Results

Lifting: 1 Squat Snatch + 1 Overhead Squat & 3 RFT: Run, Overhead Squats and Toes-to-bars

Lifting: 1 Squat Snatch + 1 Overhead Squat

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

BTWB

3 RFT: Run, Overhead Squats and Toes-to-bars

3 rounds for time of:
Run 400m
30 Overhead Squats (75#/55#)
20 Toes-to-bars

BTWB

Photo by @robcwilson
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th. If you are going to the Snoqualmie Fireworks show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:

9:30 class
10:30 class
All other class times cancelled that day (rest of week are normal hours)
No sign ups, just show up!

The Overhead Squat
CrossFit Extends Contract With Madison

Results