CF Games – Page 87 – SNORIDGE CROSSFIT

Alt EMOM 10 mins: Squat Snatches and Double Unders & 21-15-9: Overhead Squats and Toes-to-bars

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

BTWB

21-15-9: Overhead Squats and Toes-to-bars

21-15-9 reps, for time of:
Overhead Squat (115#/75#)
Toes-to-bar

BTWB

Photo by @robcwilson

Events:

Our summer picnic potluck is coming up in August! Mark your calendars!

What: SRCF Summer Potluck BBQ
When: August 7th (Sunday) at 2 pm until dusk
Where: Jeanne Hansen Park in Snoqualmie Ridge.
Having it at the park means space for games, kiddos, and using the picnic shelter and grills.
Bring your own food to grill, drinks and a dish to share!
We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…

Tia-Clair Toomey finished 2nd for the second year in a row at the CrossFit Games. Next up is weightlifting for Australia in Rio at the Olympics!
Gladstone athlete impresses at CrossFit Games, ahead of Olympics debut

Surf Sprint

Results

Results cont

Push Jerk 3-3-3-3-3 & 3 RFT: Run, Hang Power Clean & Jerks and Air Squats

Push Jerk 3-3-3-3-3

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

BTWB

3 RFT: Run, Hang Power Clean & Jerks and Air
Squats

3 rounds for time of:
Run 400m
20 Hang Power Clean & Jerks (95#/65#)
40 Air Squats

BTWB

Photo by @robcwilson

Patience: 10 Years of the CrossFit Games

Results

Results cont

Front Squat 5-5-5-5-5 & AMRAP 10 mins: Front Squats, Handstand Push-ups and Pull-ups

Front Squat 5-5-5-5-5

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

BTWB

AMRAP 10 mins: Front Squats, Handstand Push-ups and Pull-ups

Complete as many rounds as possible in 10 mins of:
5 Front Squats (155#/105#)
7 Handstand Push-ups
9 Pull-ups

BTWB

Photo by @robcwilson

We’re back! The 10th Annual CrossFit Games are over and we want to sincerely thank the coaches who all helped to cover the class schedule with minimal impact! We already can’t wait for next year and to see where the Games will move to as this was the last year in Carson.

Events:

Our summer picnic potluck is coming up in August! Mark your calendars!

What: SRCF Summer Potluck BBQ
When: August 7th (Sunday) at 2 pm until dusk
Where: Jeanne Hansen Park in Snoqualmie Ridge.
Having it at the park means space for games, kiddos, and using the picnic shelter and grills.
Bring your own food to grill, drinks and a dish to share!
We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…

Team WOD: Runs, Power Clean & Jerks, Box Jumps

As A Team of 2, Complete For Time:
800 m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″ Games standard)
400 m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200 m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps

* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box
Post total time.

BTWB

Photo by @robcwilson

We are wrapping up the 2016 CrossFit Games and what a memorable experience this year was! The Games ended with 2 repeats (women and Team) and one new champ that has been knocking at the door for the past two years. We had groups that totaled 14 people from the gym all go down to make it their vacation to watch some pretty brutal but entertaining tests. I personally loved watching this years Games and while I really have a hard time ranking the 8 that we have attended; I would say the combination of the programming, changes in set up and layout, weather, and final year in Carson made it one of the top times we have seen the Games. Where it will end up next year is the biggest question they have to answer.

Fraser Wins First Games, Davidsdottir Repeats

Results

Power Snatch : 1RM & 6-9-12-15 FT: Runs and Power Snatches

Power Snatch : 1RM

Find your Power Snatch 1 Rep Max.

BTWB

6-9-12-15 FT: Runs and Power Snatches

6-9-12-15 reps, for time of:
Run 400m
Power Snatch (135#/95#)

BTWB

Photo by @robcwilson

Ascending rep scheme madness today!

Schedule:

The 2016 CF Games have begun! See below for schedule impacts.

We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
ALL other classes are covered and will run on the normal schedule!
Huge thanks to all of the coaches who are able to cover so many classes for that time.

Tuesday Reception Announcements

Results

Results cont

Lifting: Squat Cleans and Front Squats & 5 RFT: Thrusters, Hang Power Cleans and Ball Slams

Lifting: Squat Cleans and Front Squats

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Complex 1+2

BTWB

5 RFT: Thrusters, Hang Power Cleans and Ball Slams

5 rounds for time of:
5 Thrusters (115#/75#)
10 Hang Power Cleans (115#/75#)
15 Ball Slams (30#/20#)

BTWB

Photo by @robcwilson

Schedule:

The 2016 CF Games have begun! See below for schedule impacts.

We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
ALL other classes are covered and will run on the normal schedule!
Huge thanks to all of the coaches who are able to cover so many classes for that time.

This afternoon was the first SRCF Tweens and Teens class and they all had fun learning to squat and finishing with a good workout with a “Baseline” AMRAP. This week they will learn basic kettlebell swings (eye level) and kettlebell deadlifts, the push press as well as box jumps and some other skills. Workouts are programmed to be scaled versions of the daily gym WOD but within a rep scheme and timeframe that is suitable. Fitness related games and activities are also added in addition to learning proper movement. Weight is allowed as technique is demonstrated at the individual level. If you are interested in signing up let us know!

Registration covers three weeks so if they can’t make a certain week due to vacation or other camps their registration will continue into the next session (or we can prorate). We will be taking registrations at any time so no need to wait until August.

SRCF Tweens and Teens Class:

Ages: 10-15 only
Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”. During the fall/winter and spring there will be another session(s).
3 afternoon classes per week Mon/Wed/Thurs
Time: 3pm to 4pm
Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
Cost: $140 for each 3 week session (we can prorate to accommodate vacation schedules)
Class size: Limited to 14 Teens
Go here to Register
- Select “Services” then “CrossFit Kids” and add to cart
- Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)

Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:

During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
Parents may wait in the lobby or can use the upstairs during the class to do mobility.
Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.

Swim, Clean, and Murph Announcements

Results

Results cont

Front Squat 2-2-2-2-2 & AMRAP 17 mins: Rope Climbs, Run and Max Rep Front Squats

Front Squat 2-2-2-2-2

Rest as needed between sets.

BTWB

AMRAP 17 mins: Rope Climbs, Run and Max Rep Front Squats

Complete as many rounds as possible in 17 mins of:
2 Rope Climbs (15 ft.)
Run 400m
Max rep Front Squats (135#/95#)

*Each round complete max reps unbroken FS (from ground).

**As soon as you drop the bar, start a new round. Rest only in front rack position. Score total reps FS.

BTWB

Photo by @robcwilson

SRCF Tweens and Teens Class:
Here are the details for our new CrossFit Tweens and Teens Class that will begin this Monday 7/18 at 3pm!

Ages: 10-15 only
Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”. During the fall/winter and spring there will be another session(s).
3 afternoon classes per week Mon/Wed/Thurs
Time: 3pm to 4pm
Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
Cost: $140 for each 3 week session
Class size: Limited to 14 Teens
Go here to Register
- Select “Services” then “CrossFit Kids” and add to cart
- Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)

During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
Parents may wait in the lobby or can use the upstairs during the class to do mobility.
Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.

Schedule:

The 2016 CF Games begin NEXT week.

We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
ALL other classes are covered and will run on the normal schedule!
Huge thanks to all of the coaches who are able to cover so many classes for that time.

Mind Games
Results
Results cont

Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups & Chipper: Run, Thrusters, Handstand Push-ups, Box Jump Overs, K2E, Muscle-ups

Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups

Every 1 min for 10 mins, alternating between:
2 Muscle-ups
2 Bar Muscle-ups
Alternate Ring MU and Bar MU.

BTWB

Chipper: Run, Thrusters, Handstand Push-ups, Box Jump Overs, K2E, Muscle-ups

For time:
Run 1000m
50 Thrusters (45#/33#)
40 Handstand Push-ups
30 Box Jump Overs (24″/20″)
20 Knees To Elbows
10 Muscle-ups

BTWB

Photo by @robcwilson

SRCF Tweens and Teens Class:
It’s back! Our Teens class will now be a separate class for the summer and will run three times a week.
Here are the details for our new CrossFit Tweens and Teens Class that will begin next Monday 7/18 at 3pm!

Ages: 10-15 only
Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”. During the fall/winter and spring there will be another session(s).
3 afternoon classes per week Mon/Wed/Thurs
Time: 3pm to 4pm
Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
Cost: $140 for each 3 week session
Class size: Limited to 14 Teens
Go here to Register
- Select “Services” then “CrossFit Kids” and add to cart
- Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)

During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
Parents may wait in the lobby or can use the upstairs during the class to do mobility.
Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.

Schedule:

The 2016 CF Games begin NEXT week.

We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
ALL other classes are covered and will run on the normal schedule!
Huge thanks to all of the coaches who are able to cover so many classes for that time.

Behind the Scenes: California Regional, Men

Results

Results cont

Grace & Checkout: Clean 1 Rep

Grace

For time:
30 Clean & Jerks (135#/95#)

BTWB

Checkout: Clean 1 Rep

Clean 1 Rep (Power or Squat)

Use the heaviest weight you can for each set.
Rest as needed between sets.
After “Grace”, work up to a heavy 1 rep on your Clean

BTWB

Photo by @robcwilson

Grace for the benchmark today then a max clean after for a twist! Congrats to everyone who PR’d or did this one for their first time.

Parents: See yesterday’s post for details about our new SRCF Tweens and Teens class that starts next week (runs M/W/Th from 3-4pm through the end of August.

Update Show: Central Qualifiers

Results

Results cont

EMOM for 10 mins: Squat Snatch & FT: Squat Snatches and Double Unders

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

BTWB

FT: Squat Snatches and Double Unders

For time:
10 Squat Snatches (135#/95#)
50 Double Unders
8 Squat Snatches
40 Double Unders
6 Squat Snatches
30 Double Unders
4 Squat Snatches
20 Double Unders
2 Squat Snatches
10 Double Unders

BTWB

Photo by @robcwilson

Ages: 10-15 only
Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”. During the fall/winter and spring there will be another session(s).
3 afternoon classes per week Mon/Wed/Thurs
Time: 3pm to 4pm
Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
Cost: $140 for each 3 week session
Class size: Limited to 14 Teens
Go here to Register
- Select “Services” then “CrossFit Kids” and add to cart
- Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)

During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
Parents may wait in the lobby or can use the upstairs during the class to do mobility.
Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.

Schedule:

The 2016 CF Games begin NEXT week.

We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
ALL other classes are covered and will run on the normal schedule!
Huge thanks to all of the coaches who are able to cover so many classes for that time.

Games Events: Masters and Teenagers

Road to the Games 16.08: Smith / Fraser

Results

Results cont