Community. Coaching. Caring. Since 2009.
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 5 mins of:
10 Overhead Squats (95#/65#)
10 Box Jumps (24″/20″)
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
“White”5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plate (45#/25#)
Run, 400 m
U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.
U.S. Army 1st LT Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in North Carolina, died on Oct. 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents, brother and sister.
Photo by @robcwilson
CrossFit Games 2017:
Event 1 is Run, Swim, Run
Event 2 looks to be Bike
What the actual distances are only Dave Castro knows…
3 rounds for time of:
7 Overhead Squats (155#/105#)
50 Double Unders
Row 500m
Photo by @robcwilson
Congrats to our two teams that competed this weekend at Battle at the Ballpark at Safeco Field! The teams were Team 1) SnoRide Wolfpack: Moe, Michelle S., Bob B. and Lou; and Team 2) Squat Me Shoridge One More Time: Kimberlee, Shay, Mike Mc, and Rob W.
Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Use mats.
FT: Runs, Chest-to-bar Pull-ups, and Dumbbell Hang CleansFor time:
Run 200m
18 Chest-to-bar Pull-ups
18 Dumbbell Hang Squat Cleans, pick load
Run 200m
15 Chest-to-bar Pull-ups
15 Dumbbell Hang Squat Cleans
Run 200m
12 Chest-to-bar Pull-ups
12 Dumbbell Hang Squat Cleans
Run 200m
9 Chest-to-bar Pull-ups
9 Dumbbell Hang Squat Cleans
Run 200m
6 Chest-to-bar Pull-ups
6 Dumbbell Hang Squat Cleans
Photo by @robcwilson
Break out the dumbbells and get that pump on!
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
15 Row Calories
15 Back Squats (135#/95#)
15 Toes-to-bars
Shoulder Press 7-7-7Shoulder Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
4 Handstand Push-ups
8 Sumo Deadlift High-pulls (95#/65#)
12 Box Jumps (24″/20″)
Photo by @robcwilson
Today we continue our weekly progression of 10/7/5/3/1 rep schemes for the Shoulder Press.
Rich Froning Knows How to Celebrate Independence Day
He even kept the flag dry and never let it fall!
Dave Castro Drops First Hint of 2017 CrossFit Games: Run-Swim-Run
Team America*In teams of two complete for time:
100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-Bar
10 Snatches (any style) 155/105#
30 Toes-to-Bar
50 Burpees
100 Partner Wall Balls (20#/14#)
Advanced Version:
*In teams of two complete:
100 KBS (53#/35#)
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 185/120#
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20#/14#)
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.
Photo by @robcwilson
Our traditional 4th of July Team WOD today for both classes using the old Outlaw Way Team America Workout. We’ve done this each year since 2012!
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Power Cleans, and Pull-upsFor time:
Run 800m
25 Power Cleans (135#/95#)
25 Pull-ups
Run 400m
15 Power Cleans (185#/135#)
15 Chest-to-bar Pull-ups
Run 200m
10 Power Cleans (205#/145#)
10 Bar Muscle-ups
* Load bar as you go.
Photo by @robcwilson
4th of July Weekend Schedule:
Team WOD: FT: Power Cleans, Partner Runs, and Pull-upsAs a team of 2 complete for time:
40 Power Cleans, pick load
Partner Run 800m
40 Pull-ups
30 Power Cleans, pick load
Partner Run 600m
30 Pull-ups
20 Power Cleans, pick load
Partner Run 400m
20 Pull-ups
10 Power Cleans, pick load
Partner Run 200m
10 Pull-ups
* Alternate work/rest with your partner except all runs are done as a team. Choose load for PC.
Photo by @robcwilson
4th of July Weekend Schedule:
2017 East Regional Highlights
Just….NO:
10 CrossFit-Inspired Tattoos
Shoulder Press 10-10-10Shoulder Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
60/50 Row (Cal)
25 Push Press (95#/65#)
then Max rep Burpees in remaining time
Men: Row 60 cal, Women: Row 50 cal.
Score is total burpees.
Photo by @robcwilson
4th of July Weekend Schedule:
