Category: CF Games

Push Press 3-3-3-3 & Row: 4 x 500m Repeats

Push Press 3-3-3-3

Push Press 3-3-3-3

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

BTWB

Row: 4 x 500m Repeats

Each for time:
Row: 4x 500m

Rest as needed between efforts.
* Share a rower with a partner and take 3 min. rest between max efforts

BTWB
Photo by @robcwilson
Rower recovery today for most-Murph soreness.
SCHEDULE:
Starting this week we are adding a 5:30am class on Thursdays. That means there is a daily 5:30am class Mon-Fri now!
Against All Odds
Build ‘Em Like Becca

Results

Results cont

Advanced RX: Lifting: Front Squats and Bench Press & FT: Rows, Front Squats and Bench Press

Advanced RX Class:

Lifting: Front Squats and Bench Press

Front Squat 3-3-3, using heaviest weight per set
Bench Press 3-3-3, using heaviest weight per set

BTWB

FT: Rows, Front Squats and Bench Press

For time:
Row 500m
12 Front Squats (185#/135#)
12 Bench Press (155#/105#)
Row 500m
9 Front Squats
9 Bench Press
Row 500m
6 Front Squats
6 Bench Press
Row 500m
3 Front Squats
3 Bench Press
* FS from floor

BTWB
Photo by @robcwilson
Events:
Schedule Notice: Memorial Day Murph Monday 5/28

  • We will hold our annual Murph workout on Monday (Memorial Day) in the AM
  • Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
    • 9am FULL, 10am FULL, 11am FULL
    • 12pm waves
    • 12 people to a heat
  • In addition to the RX Murph and the 1/2 version, there is also a team option for 2 this year
  • No other class times on Monday!!!

Results

Deadlift 2-2-2-2 & AMRAP 20 mins: Box Jumps, Kettlebell Swings and Runs

Deadlift 2-2-2-2

Deadlift 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no drops from top.

BTWB

AMRAP 20 mins: Box Jumps, Kettlebell Swings and Runs

Complete as many rounds as possible in 20 mins of:
7 Box Jumps (24#/20#)
7 Kettlebell Swings (70#/53#)
Run 200m

BTWB

Photos by @robcwilson
Pics from our CF Gymnastics Seminar we hosted this past weekend.  There were 33 participants led by staff from CrossFit HQ and 8 of your coaches all took part. Good times and lots learned about progressions, scaling and fun ways to torture everyone.
The Champion’s New Clothes

Results

Results cont

Back Squat 2-2-2-2-2 & 21-18-15: Back Squats and Lateral Burpee Over Barbells

Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

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

BTWB

21-18-15: Back Squats and Lateral Burpee Over Barbells

21-18-15 reps, for time of:
Back Squat (135#/95#)
Lateral Burpee Over Barbell

BTWB
Photos by @robcwilson
Sometimes you make the lift, sometimes you don’t.  Knowing how to fail and bail is just as important to knowing how to properly execute the rep. Always have a solid understanding of the right way to hit the “eject” button and practice it.  Here Taylor PR’s his back squat and in the other pic he shows how to bail correctly.
Events:
Schedule Notice: Monday 5/28
Memorial Day Murph is coming!

  • We will hold our annual Murph workout on Monday (Memorial Day) in the AM
  • Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
    • 9am, 10am, 11am, 12pm waves (12 to a heat)
    • We will adjust as needed if there are more people
  • In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year

Close Calls and New Champions

Katrin Davidsdottir Almost Sweeps Regionals in Dominating Victory

Results

Results cont

Shoulder Press 2-2-2-2-2 & AMRAP 20 mins: Hand Release Push-ups, Row, AbMat Sit-ups and Air Squats

Shoulder Press 2-2-2-2-2

Shoulder Press 2-2-2

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

BTWB

AMRAP 20 mins: Hand Release Push-ups, Row, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 20 mins of:
10 Hand Release Push-ups
15 Row Calories
20 AbMat Sit-ups
25 Air Squats

BTWB
Photo by @robcwilson
Schedule Notice: Saturday 5/19

  • Gym is closed due to hosting the CF Gymnastics Course. No class!

Week 1, Day 1—What Happened While You Were at Work   

Results

Results cont

Squat Snatch 3-2-1-1-1-1 & 21-15-9: Squat Snatches and Ring Dips

Squat Snatch 3-2-1-1-1-1

Squat Snatch 3-2-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Sets of 3 and 2 are TNG (Touch and Go)

BTWB

21-15-9: Squat Snatches and Ring Dips

21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip

BTWB

Back Squat 3-3-3-3-3 & FT: Dumbbell Thrusters, Runs

Back Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

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

BTWB

FT: Dumbbell Thrusters, Runs

For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m
* Choose a heavy DB that allows you to do few sets; no dropping DB’s.

BTWB
Photo by @robcwilson

How to Watch the 2018 Regionals
Find out how to watch all the action for the 2018 Reebok CrossFit Games Regionals.
This weekend kicks it all of with the Europe, East, and South Regionals.
CBSSports.com – Check out the CrossFit Games section here

Results

Results cont

Lifting: 1 Hang Squat Snatch + 2 Overhead Squats & Alt EMOM 15 mins: Alternating DB Snatches, Double Unders and Single Arm DB Overhead Walking Lunges

Lifting Complex: 1 Hang Squat Snatch + 2 Overhead Squats

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 2-2-2-2-2, using heaviest weight per set

BTWB

Alt EMOM 15 mins: Alternating DB Snatches, Double Unders and Single Arm DB Overhead Walking Lunges

Every 1 min for 15 mins, alternating between:
10 Alternating Dumbbell Snatches, pick load
30 Double Unders
10 Single Arm Dumbbell Overhead Walking Lunges, pick load

BTWB
Photo by @robcwilson
Memorial Day Murph is coming! We will hold our annual Murph workout on Monday 5/28 (Memorial Day) in the AM.  Wave times will be posted next week and sign-ups will be up in the gym to reserve a slot.  In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year.
Update Show: Team Events, 2018 Regionals

Results

Results cont

Lifting Complex: 1 Squat Clean + 2 Front Squats & 50-40-30-20-10: Wall Balls and AbMat Sit-ups

Lifting Complex: 1 Squat Clean + 2 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

BTWB

50-40-30-20-10: Wall Balls and AbMat Sit-ups

50-40-30-20-10 reps, for time of:
Wall Ball (20#/14#)
AbMat Sit-up

BTWB
Photo by @robcwilson
Day 3 is released and all 6 of the individual events are locked.  Team events are being released today.

Schedule:
On Saturday 5/19 the gym will be closed as we will be hosting the CF Gymnastics Course. No class!

Deadlift 3-3-3-3 & AMReps 7 mins: Deadlifts, Strict Handstand Push-ups

Deadlift 3-3-3-3

Deadlift 3-3-3-3

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

BTWB

AMReps 7 mins: Deadlifts, Strict Handstand Push-ups

As many reps as possible in 7 mins of:
2 Deadlifts (225#/155#)
2 Strict Handstand Push-ups
4 Deadlifts
4 Strict Handstand Push-ups
6 Deadlifts
6 Strict Handstand Push-ups
8 Deadlifts
8 Strict Handstand Push-ups
10 Deadlifts
10 Strict Handstand Push-ups
12 Deadlifts
12 Strict Handstand Push-ups

Follow the pattern of 2-4-6-8, etc. reps, until the 7 minutes is up. Log total reps completed.

BTWB
Photo by @robcwilson
2018 Regional Events (1-6 announced)

Results

Results cont

SNORIDGE CROSSFIT