Category: CF Games

Bench Press 6-6-6-6 & Chipper: Handstand Push-ups, Toes-to-bar, Row, Push Press, and Double Unders

Bench Press 6-6-6-6

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

Update Show: 2016 Team Series, Week 2 Events

Chipper: Handstand Push-ups, Toes-to-bar, Row, Push Press, and Double Unders

For time:
25 Handstand Push-ups
50 Toes-to-bars
Row 1000m
75 Push Press (75#/55#)
150 Double Unders

BTWB

The Bench Press: I think Lisa and Michelle are doing it wrong.

Photo by @robcwilson

Week 2 Events 5, 6, 7, and 8 have been announced for the Team Series.

EMOM for 10 mins: Hang Squat Clean & 4 RFT: Runs and Thrusters

EMOM for 10 mins: Hang Squat Clean

Every 1 min for 10 mins: Hang Squat Clean
2 Hang Squat Cleans, pick load

Update Show: Coaches Announced for 2016 Invitational

4 RFT: Runs and Thrusters

4 rounds for time of:
Run 400m
10 Thrusters (115#/75#)

BTWB

Photo by @robcwilson

Advanced RX: Power Clean & Jerk : 2 RM & AMRAP Pt. 1 & Pt. 2

Advanced RX Class:

Power Clean & Jerk : 2 Rep Max

Find your Power Clean & Jerk 2 Rep Max.

Update Show: USA Team Announced for the CrossFit Invitational

Pt. 1: 12-9-6: Ground To Overheads and Bar Muscle Ups

12-9-6 reps, for time of:
Ground To Overhead (185#/135#)
Bar Muscle Up

Rest 5 min. Then Pt. 2

BTWB

Pt. 2: 15-12-9-6-3: Burpee Box Jump Overs, Ring Dips and Run

15-12-9-6-3 reps, for time of:
Burpee Box Jump Overs (24″/20″)
Ring Dip
Run 200m

BTWB

Photo by @robcwilson

Back Squat 3-3-3 & FT: Buy-In Row; then Ball Slams and AbMat Sit-ups

Back Squat 3-3-3

Rest as needed between sets.

Rogue Red: Team Series, Week 1

FT: Buy-In Row; then Ball Slams and AbMat Sit-ups

For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups

BTWB

Photo by @robcwilson

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Strict Handstand Push-ups

2016 Reebok CrossFit Invitational Comes to Toronto

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

BTWB

Photo by @robcwilson

Scaling the handstand push-up to the box or floor pike push-up or the seated or standing dumbbell press is a preferred way to building strength, coordination and proper positioning before going inverted. In our gym these two methods are the progression to follow before going inverted.

While the CrossFit Team Series has another week to go in October, the Invitational is right around the corner. Team Canada has been announced and now we wait for Team USA, Team Europe, and Team Australia.

Update Show: Canada Team Announced for CrossFit Invitational

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.

Update Show: 2016 Team Series, Week 1

Photo by @robcwilson

Last chance to order a “Saimo” shirt is through tomorrow on Sunday. After Sunday the order is closed. We will not be ordering extras.

Alt EMOM 10 mins: Squat Snatches and Double Unders & AMRAP 15 mins: Run and Squat Snatch

Alt EMOM 10 mins: Squat Snatches and Double Unders

Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
20 Double Unders

Reebok Reunited on Top After Week 1 of Team Series

AMRAP 15 mins: Run and Squat Snatch

Complete as many rounds as possible in 15 mins of:
Run 400m
3 Squat Snatches (Pick load)

*Choose a load that is not easy, but also one that you can hit 3 singles relatively quickly.

BTWB

Photo by @robcwilson

Weighted Pull Up 3-3-3-3-3 & AMRAP 16 mins: Strict Handstand Push-ups, Pull-ups and Burpee Box Jumps

Weighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

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

The CrossFit Games: 2016 Highlights

AMRAP 16 mins: Strict Handstand Push-ups, Pull-ups and Burpee Box Jumps

Complete as many rounds as possible in 16 mins of:
3 Strict Handstand Push-ups
6 Pull-ups
9 Burpee Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

The Preorder for the “Saimo” shirt ends this Thursday. Please see the post at this link for more info on the shirt design and how to order.

Choose from men’s T’s (American Apparel 50/50 Black T’s) and women’s T’s and Tanks (Next Level Black 50/50 T-shirts and Black Tri-blend Racerback tanks – loose and Bella Canvas Black Racerback tanks – tight). Cost is $20. For anyone ordering outside the gym we will post how to contact us to pay via PayPal or bring money by the gym. Shirts will need to be picked up in the gym and must be paid for before getting the shirt.

Each shirt/tank top sold we will donate $5 to the Saimo family, the rest will go to cover the production costs. We will make no money from it. The money raised will not be much, but will hopefully help the Saimo family. Anyone wishing to donate more is certainly welcome to and we will ensure it gets to them. For SRCF members the preorder is posted in our FaceBook group.

Drug suspensions of Masters and a Team athlete from the Games:

Jones, Kemp and Marino Sanctioned

Back Squat 3-3-3 & 3 RFT: Runs, Squat Cleans and Ring Dips

Back Squat 3-3-3

Rest as needed between sets.

Watch the 2016 Games on ESPN2 This Fall

3 RFT: Runs, Squat Cleans and Ring Dips

3 rounds for time of:
Run 400m
7 Squat Cleans (165#/110#)
15 Ring Dips

BTWB

Photo by @robcwilson

Good luck to all of our new college students as they head off or back to school: Robbie (below), Reid, Chris G. and Sam Y. are all off to school this week (or last). Drop in whenever you are back home! We expect to see you!