CF Games – Page 71 – SNORIDGE CROSSFIT

FGB Style: Lateral Burpees, Front Squats, Handstand Push-ups and Hang Power Cleans

5 rounds, 1 min per station, of:
Lateral Burpee (Over Barbell)
Front Squat (135#/95#)
Handstand Push-up
Hang Power Clean (135#/95#)
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson

This pretty much sums up today’s workout.

Sports Illustrated Says Mat Fraser is 4th Fittest Male Athlete in 2017

Results
Results cont

Back Squat : 5 Rep Max & AMRAP 15 mins: Chest-to-bar Pull-ups, One Arm Dumbbell Snatch (Alternating) and Box Jumps

Back Squat : 5 Rep Max

Find your Back Squat 5 Rep Max.

BTWB

AMRAP 15 mins: Chest-to-bar Pull-ups, One Arm Dumbbell Snatch (Alternating) and Box Jumps

Complete as many rounds as possible in 15 mins of:
5 Chest-to-bar Pull-ups
10 One Arm Dumbbell Snatch (Alternating), pick load
15 Box Jumps (24″/20″)

BTWB

Photo by the birthday boy @robcwilson

Big happy birthday to Rob! Welcome to the masters category! Today you get to be the featured athlete photo.

Lots of visitors today for the early Honeybadger Class at 0530. Thanks to Coach Jill and all of you who helped things to run smoothly with a pretty big crew. The bulk of that group are Affiliate owners who are in town at Salish Lodge for the Iron + Mortar Affiliate summit.
2017 GAMES: THE UNSEEN SCENES
UPDATE STUDIO: FAN Q&A WITH MATHEW FRASER
Results
Results cont

Ring Dip (Weighted) 5-5-5-5-5 & 50-40-30-20-10: Row (calories) and AbMat Sit-ups

Ring Dip (Weighted) 5-5-5-5-5

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

BTWB

50-40-30-20-10: Row (calories) and AbMat Sit-ups

50-40-30-20-10 reps, for time of:
Row (calories)
AbMat Sit-up

BTWB

Photo by @robcwilson

Coming this November:

CrossFit Invitational Headed Down Under

Results
Results cont

Clean Pull 3-3-3-3 & Alt EMOM 18 mins: Wall Balls, Runs and Deadlifts

Clean Pull 3-3-3-3

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

BTWB

Alt EMOM 18 mins: Wall Balls, Runs and Deadlifts

Every 1 min for 18 mins, alternating between:
15 Wall Balls (20#/14#)
Run 100m
10 Deadlifts (185#/135#)

BTWB

Photo by @robcwilson

Ben Bergeron’s Top 10 Moments of the 2017 CrossFit Games
Results
Results cont

Advanced RX: Snatch 1-1-1-1 & 4-5-6-6-5-4: Squat Snatches, Muscle-ups and Clean & Jerks

Advanced RX Class:

Snatch 1-1-1-1

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

BTWB

“Isa-Muscle-Grace” or “Amanda-Grace”

4-5-6-6-5-4: Squat Snatches, Muscle-ups and Clean & Jerks

4-5-6-6-5-4 reps, for time of:
Squat Snatch (135#/95#)
Muscle-up
Clean & Jerk (135#/95#)

BTWB

Photo by @robcwilson

This WOD was a tough mash-up of Isabel (squat), Grace, and 30 MU for time. Or “Amanda plus Grace and some more reps”. Either way a challenge.
Some changes for CF Mayhem Freedom. I’m thinking Jenn Smith will be the new teammate for Froning and company.

Kristin Reffett is Going Individual in 2018

Results

Hang Squat Snatch + Snatch Balance 1-1-1-1-1 & FT: Power Snatches, Toes-to-bars

Hang Squat Snatch + Snatch Balance 1-1-1-1-1

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

BTWB

FT: Power Snatches, Toes-to-bars

For time:
25 Power Snatches (75#/55#)
10 Toes-to-bars
20 Power Snatches
10 Toes-to-bars
15 Power Snatches
10 Toes-to-bars
10 Power Snatches
10 Toes-to-bars
5 Power Snatches
10 Toes-to-bars

BTWB

Photo by @robcwilson

Events:
Sam’s annual Memorial WOD will be this Saturday (8/26). NO TEAM WOD or Advanced RX class!
Please sign up for your start time in the gym. Wear Sam’s Memorial T-shirt from lat year OR wear Royal Blue if you have it! The new shirt will be going in this week and we will distribute them as soon as we get them and collect payment for the fundraiser.
Please try to sign up, if you can’t then show up and we will fit you in as there are openings. If you are planning to rope climb you MUST protect and cover your anchor leg shin. No bare skin.
Class times for “Saimo” on 8/26 Saturday:

0830
0930 – Full
1030 – Full
1130 – Full

If you haven’t signed up but want to do this WOD, there are a couple spots at 0830 or please show up at the 1130 and get warmed up and we will roll you in!
Inside the Leaderboard: Margins of Victory
Results
Results cont

EMOM for 6 mins: Deadlifts & Chipper: DU, Deadlifts, K2E, Pull-ups, and Slam Balls

EMOM for 6 mins: Deadlifts

2 Deadlifts, pick load

Every 1 min for 6 mins.
* Touch and go, no drops.

BTWB

Chipper: DU, Deadlifts, K2E, Pull-ups, and Slam Balls

For time:
30 Double Unders
30 Deadlifts (225#/155#)
30 Double Unders
30 Knees To Elbows
30 Double Unders
30 Pull-ups
30 Double Unders
30 Ball Slams (40#/30#)
30 Double Unders

BTWB

Photo by @robcwilson

How the Athletes Recover After the CrossFit Games

Results
Results cont

Lifting: Hang Squat Cleans and Muscle-ups & FT: Air Squats and Muscle-ups & FT: Air Squats and Bar Muscle-ups

Lifting: Hang Squat Cleans and Muscle-ups

Hang Squat Clean 3-3-3, using heaviest weight per set
Muscle-up 2-2-2, using heaviest weight per set
* Alternate movements. Choose Ring or Bar.

BTWB

Choose:

FT: Air Squats and Ring Muscle-ups

For time:
50 Air Squats
10 Muscle-ups
40 Air Squats
8 Muscle-ups
30 Air Squats
6 Muscle-ups
20 Air Squats
4 Muscle-ups
10 Air Squats
2 Muscle-ups
* Choose Bar MU or Ring MU version. Scale MU to Strict Pull-ups.

BTWB

FT: Air Squats and Bar Muscle-ups

For time:
50 Air Squats
12 Bar Muscle-ups
40 Air Squats
10 Bar Muscle-ups
30 Air Squats
8 Bar Muscle-ups
20 Air Squats
6 Bar Muscle-ups
10 Air Squats
4 Bar Muscle-ups
* Choose Ring or Bar MU version. Scale MU to strict pull-ups (10-8-6-4-2)

BTWB

Photo of Sean’s 1st Muscle-up by @robcwilson

Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130

There is also a new color Sam shirt/tank, with all proceeds (minus production costs) to go to this scholarship fund that we will give Dan and Jeannie Saimo. Please consider supporting this by buying a shirt as they award deserving local students in Sam’s name! To see the shirts and place an order please go to the FB group or ask Michelle or I in the gym NLT Friday 8/18.

Inside the Leaderboard: Margins of Victory
Results
Results cont

Overhead Squat 3-3-3 & "Tabata" – Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups

Overhead Squat 3-3-3

Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

“Tabata” – Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups

Tabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Photo by @robcwilson

We’re back from vacation! Now we need a vacation to recover. All previous posts are caught up with updated results.
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130

Results
Results cont