Category: CF Games

Front Squat : 1 Rep Max & Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps

Front Squat : 1 Rep Max

Record your best Front Squat 1 Rep Max lift.
* use mats for drops

BTWB

Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps

Tabata Dumbbell Thruster, pick load
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min

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

Testing day! Today we finish the Front Squat cycle of 10, 7, 5, 3 and 1 rep maxes each week. Lots of squat strength added this month and now the trick will be to balance both Front and Back Squats while looking to cycle a different lift.

Games Athletes Prepping for Freestanding Handstand Push-ups

Results

Results cont

Advanced RX: Lifting: Back Squat (Pause) and Bench Press & Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells & Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

Advanced RX Class:

Lifting: Back Squat (Pause) and Bench Press

Back Squat (3 sec pause at bottom) 3-3-3-3-3, using heaviest weight per set
Bench Press 3-3-3-3-3, using heaviest weight per set

BTWB

Pt. 1: FT: Back Squats and Lateral Burpee Over Barbells

For time:
30 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
20 Back Squats (185#/115#)
15 Lateral Burpee Over Barbells
10 Back Squats (205#/135#)
15 Lateral Burpee Over Barbells
* Clean from ground. Load as you go.

BTWB

Rest 5 minutes

Pt. 2: 21-15-9: Handstand Push-ups and Chest-to-bar Pull-ups

21-15-9 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up

BTWB  

Photo by @robcwilson

Alexis Johnson and Emily Bridgers Share CrossFit Transformations

Results

Shoulder Press 3-3-3 & FGB Style – Sumo Deadlift High-pulls, Push Press and Row Calories

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

BTWB

“FGB Style” – Sumo Deadlift High-pulls, Push Press and Row Calories

5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
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.
Post total reps per round. For BTWB, will need to post individual reps per exercise.

BTWB  

Photo by @robcwilson

REGIONALS WEEK 3 IS IN THE BOOKS

Results

Results cont

Front Squat 5-5-5 & Chipper: Runs, Wall Balls, Muscle-ups

Front Squat 5-5-5

Front Squat 5-5-5

Rest as needed between sets.

BTWB

Chipper: Runs, Wall Balls, Muscle-ups

For time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m

BTWB 

Photo by @robcwilson

Congrats to Sophia for hitting her 100th WOD today!

David was so excited to hear the news!

Regionals Week 3 in Photos, Joy and Spain

OGAR: Official Trailer

Results

Results cont

Snatch 1-1-1-1-1 & 3 RFT: Runs, Squat Snatches and Handstand Push Ups

Snatch 1-1-1-1-1

Snatch 1-1-1-1-1

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

BTWB  

3 RFT: Runs, Squat Snatches and Handstand Push Ups

400m Run
15 Squat Snatches (75#/55#)
9 Handstand Push-ups

BTWB  
Photo by @robcwilson
Déjà Vu All Over Again

Live Update Show: Week 3 Regional Recap

Our Top 6 Moments of Regional Event 6

Results
Results cont

Advanced RX: Squat Clean: 2RM & AMRAP 15 mins: Squat Cleans, Toes-to-bars and Row Calories

Advanced RX Class:

Squat Clean: 2RM

Record your best Squat Clean (Touch & Go) 2 Rep Max lift.

BTWB

AMRAP 15 mins: Squat Cleans, Toes-to-bars and Row Calories

Complete as many rounds as possible in 15 mins of:
9 Squat Cleans (155#/105#)
12 Toes-to-bars
15 Row Calories

BTWB  

Photo by @robcwilson

After a pretty thrilling final event in each of the Regionals this weekend the Games qualifiers are set. Onward to Madison, WI!

Smith Brothers Qualify for the CrossFit Games

Chris Spealler Accepts CrossFit Games Masters Invite

Frederik Aegidius Edges Lukas Hogberg by 2 Points To Qualify for CrossFit Games

Results

Lifting: Back Squats and Deadlifts & 21-15-9: Back Squats, Burpees and Deadlifts

Lifting: Back Squats and Deadlifts

Back Squat 5-5-5, using heaviest weight per set
Deadlift 5-5-5, using heaviest weight per set
* Alternate lifts, share a rack and a DL bar.

BTWB

21-15-9: Back Squats, Burpees and Deadlifts

21-15-9 reps, for time of:
Back Squat (115#/75#)
Burpee
Deadlift (115#/75#)

BTWB 

Photo by @robcwilson

Happy 100th WOD-day to Sean!  We’ve had a few people hit this milestone recently to join the 100 WOD Club!

Last three Regionals are starting tonight!  Meridian, Atlantic and West are almost underway. For those of you heading down to Portland this weekend to watch the action drive safe and have fun! If you can’t make it down then be sure to stream it from the Games site or YouTube.

Update Show: 2017 Atlantic Regional Preview

Update Show: 2017 Meridian Regional Preview

Update Show: 2017 West Regional Preview

Results

Results cont

Lifting: Shoulder Press, Push Press and Push Jerks & AMRAP 10 mins: Run, Push Press and Double Unders

Lifting: Shoulder Press, Push Press and Push Jerks

Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
* Complete all Press sets (5×1), then all Push Press sets, then finish with Push Jerks.

BTWB

AMRAP 10 mins: Run, Push Press and Double Unders

Complete as many rounds as possible in 10 mins of:
Run 200m
15 Push Press (75#/55#)
25 Double Unders

BTWB  

Photo by @robcwilson

Attention Parents!
We will be starting the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting this THURSDAY at 6pm. (We adjusted this to start Thurs due to the Holiday weekend)
There are currently 5 going to sign up and room for more! Let us know if you want to sign up. (for those who contacted us to sign up we will reach out separately to complete registration)

Dates: June 1st, 6th, 8th, 13th, 15th, 20th, and 22nd
Ages: 10-15 only
Class times: Tues/Thurs @ 6-7pm
Coach: Jessika
Cost: $105 for 4 week session / 7 classes (we can prorate to accommodate vacation/sports schedules)
If you need to prorate your teen, just email us to register for you!

Update Studio: Catching up With Samuel Kwant

Results

Results cont

Front Squat 7-7-7 & FT: Row Calories, AbMat Sit-ups and Overhead Squats

Front Squat 7-7-7

Front Squat 7-7-7

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

BTWB

FT: Row Calories, AbMat Sit-ups and Overhead Squats

For time:
25 Row Calories
50 AbMat Sit-ups
25 Overhead Squats (95#/65#)

BTWB 

Photo by @robcwilson

2017 Regional Week 2 Recap – Update Show

Pec Tears at Regionals…24 and Counting!

Results

Results cont

Overhead Squat: 2RM & 3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups & 3 RFT: Runs, Kettlebell Swings and Muscle-ups

Overhead Squat: 2RM

Find your Overhead Squat 2 Rep Max

BTWB

Choose C2B or MU version:

3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups

3 rounds for time of:
Run 400m
21 Kettlebell Swings  (70#/53#)
12 Chest-to-bar Pull-ups

BTWB

3 RFT: Runs, Kettlebell Swings and Muscle-ups

3 rounds for time of:
Run 400m
21 Kettlebell Swings  (70#/53#)
7 Muscle-ups

BTWB  

Photo by @robcwilson

Regionals week 2 has begun in the Pacific with Tia-Clair Toomey vs. Kara Webb and it’s shaping up to be a close battle already.

Five Things to Watch in California

Five Things to Watch in the Pacific

Results

Results cont

SNORIDGE CROSSFIT