Category: CF Games

Shoulder Press 3-3-3-3-3 & AMRAP 10 mins: Chest-to-bar Pull-ups, Dumbbell Push Press and Run

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

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

BTWB

AMRAP 10 mins: Chest-to-bar Pull-ups, Dumbbell Push Press and Run

Complete as many rounds as possible in 10 mins of:
5 Chest-to-bar Pull-ups
10 Dumbbell Push Press, pick load
Run 200m

BTWB
Photo by @robcwilson
Our next OnRamp starts next week and we have open spots! Email us or use the Contact Us form for sign up info.
Our November OnRamp Schedule:

  • 11/7 Tuesday at 7pm
  • 11/9 Thursday at 7pm
  • 11/11 Saturday at 8:30am
  • 11/13 Monday at 7pm

* Each OnRamp session will run approximately 1 hr to 1 hr 25 min.

From the CrossFit Games:
The 2017 Reebok CrossFit Invitational kicks off in Melbourne, Australia, this weekend! We will stream the two-hour competition to Games.CrossFit.com so that fans from around the globe can watch their favorite athletes compete.
When to Watch
Seattle / Los Angeles
Saturday, Nov. 4 | 10 p.m. – 12 a.m. PT
The livestream will be archived immediately after the broadcast ends, so if it’s streaming in the middle of the night, sleep well and come back in the morning.

Front Squat: 3RM & Chipper: Runs, Med Ball Cleans, Front Squats, and Air Squats

Front Squat: 3RM

Find your Front Squat 3 Rep Max.

BTWB

Chipper: Runs, Med Ball Cleans, Front Squats, and Air Squats

For time:
Run 600m
50 Medicine Ball Cleans (20#/14#)
Run 400m
50 Front Squats w/Med Ball (20#/14#)
Run 200m
50 Air Squats

BTWB
Photo by @robcwilson
Can you run a mile AND drink four beers in 4:34?! (Peter almost can)

Corey Bellemore Breaks Beer Mile World Record (Again)

Sara Sigmundsdottir Says Goodbye to Cookeville, Hello to California

Results

Results cont

Skill Work: Rope Climb and Pull-up Practice & Moore

Skill Work: Rope Climb and Pull-up Practice

Approx. 10 minutes for Rope Climb or Pull-up practice:

Choose rope climb foot lock, supine rope climb or strict, kipping, chest to bar pull-ups or ring row, supine ring row.

BTWB

Moore

Complete as many rounds in 20 minutes as you can of:
1 Rope Climb (15 ft)
Run 400m
max rep Handstand Push-ups
* Scale HSPU to Box or Floor Pike. Each time you break HSPU you must complete 1 rope climb and 400m run.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011 from gunshot wounds suffered on Jan. 23 when he stopped a stolen vehicle and the driver opened fire at him. ~ www.CrossFit.com

BTWB

Front Squat: 7RM & 21-15-9: Front Squats, Burpees and Pull-ups

Front Squat: 7RM

Find your Front Squat 7 Rep Max.

BTWB

21-15-9: Front Squats, Burpees and Pull-ups

21-15-9 reps, for time of:
Front Squat (95#/65#)
Burpee
Pull-up

BTWB
Blanket Model Photo by @robcwilson
Michelle shows off the SRCF blanket during post WOD snuggie time.

If you want to preorder one then go to the FB Group on the preorder post for more details on price, size and colors and note your color choice. These blankets are huge, soft, warm and we will NOT be ordering extras or another order this winter.

Next Up: 2017 CrossFit Lift-Off Powered by Rogue Fitness

Deadlift 3-3-3-3 & 3 RFT: Wall Balls, Deadlifts and Rows

Deadlift 3-3-3-3

Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops.

BTWB

3 RFT: Wall Balls, Deadlifts and Rows

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Deadlifts (275#/185#)
Row 500m
* Choose DL load wisely. Lift what you can safely touch and go.

BTWB

Hang Squat Clean 3-3-3 & Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring Dips

Hang Squat Clean 3-3-3

Hang Squat Clean 3-3-3

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

BTWB

Alt EMOM 18 mins: Rows, Unbroken Front Squats and Ring Dips

Every 1 min for 18 mins, alternating between:
Row 150m/125m (M/F)
7 Unbroken Front Squats, pick load
8 Ring Dips
* Choose one FS load and maintain for all UB sets of 7

BTWB

Photo by @robcwilson

The CF Games podium for 2017 has changed due to Ricky “I’m a Cheater” Garard getting busted for banned substances, then going on Instagram to “apologize” I mean “make excuses and then try to implicate all other top Games athletes”. Banned for 4 years is nice but he should just be banned for life. Great to see that he can now brag about being the “Fittest Cheater on Earth”.
RICKY GARARD DISQUALIFIED
Results

Behind The Neck Strict Press 3-3-3-3 & 3 RFT: Run, Pull-ups and Dumbbell Push Press

Behind The Neck Strict Press 3-3-3-3

Behind The Neck Strict Press 3-3-3-3

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

BTWB

3 RFT: Run, Pull-ups and Dumbbell Push Press

3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press (Pick load)

BTWB

Back Squat: 1RM & 5 RFT: Runs, Wall Balls and Toes-to-bars

Back Squat: 1RM

Record your best Back Squat 1 Rep Max lift.

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

BTWB

5 RFT: Runs, Wall Balls and Toes-to-bars

5 rounds for time of:
Run 200m
20 Wall Balls (20#/10#)
10 Toes-to-bars

BTWB

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

As a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run

* Runs must be done as a team, alternate work on the other movements (one works, one rests).

BTWB

Photo by @robcwilson

Congrats to Rob, Shay and Peter for completing their CrossFit L1 Certificate Course this past weekend at CF Belltown! Michelle and I are SO PROUD of you all! Love to see this.
NEW DIVISIONS AND LASTING LEGACIES
Results

Deadlift 4-4-4-4 & 4 RFT: Runs, Deadlifts and Kettlebell Swings

Deadlift 4-4-4-4

Deadlift 4-4-4-4

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

BTWB

4 RFT: Runs, Deadlifts and Kettlebell Swings

4 rounds for time of:
Run 400m
12 Deadlifts (225#/155#)
21 Kettlebell Swings (53#/35#)

BTWB
Photo by @robcwilson
Schedule:
Saturday 9/30:

  • No Advanced RX Class (cancelled)
  • 0930-1030 Team WOD Only!

Could Mat Fraser Be Moving to Cookeville, Tennessee?
Results
Results cont

SNORIDGE CROSSFIT