CF Games – Page 88 – SNORIDGE CROSSFIT

Deadlift 3-3-3-3 & 5 RFT: Deadlifts, Air Squats and Pull-ups

Deadlift 3-3-3-3

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

BTWB

5 RFT: Deadlifts, Air Squats and Pull-ups

5 rounds for time of:
9 Deadlifts (225#/155#)
35 Air Squats
12 Pull-ups

BTWB

Photo by @robcwilson

Jessika hits a new 3RM PR! Quite a few today. Congrats to all of you!

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.

CF Tweens and Teens Class:
Tomorrow we will be posting the details/cost for signing up for our new CF Tweens and Teens Class (Ages 10-15) that will begin next Monday! Each “Session” will be three weeks and there are three afternoon classes per week (M/W/Th).
Update Show: West Qualifiers
Finding the Fittest Fan at the CrossFit Games

Results

Results cont

Results CONTINUED…

Weighted Pull Up 3-3-3-3-3 & AMRAP 12 mins: Toes-to-bars, Wall Balls and Box Jump Overs

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.

BTWB

AMRAP 12 mins: Toes-to-bars, Wall Balls and Box Jump Overs

Complete as many rounds as possible in 12 mins of:
10 Toes-to-bars
10 Wall Balls (20#/14#)
10 Box Jump Overs (24″/20″)

BTWB

Photo by @robcwilson

Update Show: Atlantic Qualifiers

Results

Results cont

Bench Press 7-7-7 & AMReps 10 mins: Clean & Jerks, Handstand Push-ups

Bench Press 7-7-7

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

BTWB

AMReps 10 mins: Clean & Jerks, Handstand Push-ups

As many reps in 10 mins as you can of:
3 Clean & Jerks (135#/95#)
3 Handstand Push-ups
6 Clean & Jerks
6 Handstand Push-ups
9 Clean & Jerks
9 Handstand Push-ups
12 Clean & Jerks
12 Handstand Push-ups
15 Clean & Jerks
15 Handstand Push-ups
18 Clean & Jerks
18 Handstand Push-ups
21 Clean & Jerks
21 Handstand Push-ups
+ 3 each movement until 10 minutes

BTWB

Photo by @robcwilson

Our class schedule for the CrossFit Games will be published soon. We are pretty much going to be able to run a full class schedule with only a few exceptions. Stay tuned.

Road to the Games 16.07: Webb / Toomey

Results

Results cont

Overhead Squat 3-3-3-3 & Nancy

Overhead Squat 3-3-3-3

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

BTWB

Nancy

5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson

Benchmark “Girl” WOD for the week continues with the classic couplet of Nancy.

Based on the latest post from @thedavecastro showing 6 vests it’s likely that Murph will be for teams.

Update Show: Murph

Results

Results cont

Back Squat 3-3-3-3 & 21-18-15: Back Squats, Chest-to-bar Pull-ups and Deadlifts

Back Squat 3-3-3-3

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

BTWB

21-18-15: Back Squats, Chest-to-bar Pull-ups and Deadlifts

21-18-15 reps, for time of:
Back Squat (155#/105#)
Chest-to-bar Pull-up
Deadlift (155#/105#)

BTWB

Photo by @robcwilson

Our Benchmark “Girl” of the week will be tomorrow!

Murph makes a return to the Games. The main question is whether this is for the individual or team athletes?

The First Announced Event of the ’16 Games is …

Update Show: Pacific Qualifiers

Results

Results cont

Advanced RX: Lifting: Power Snatches and Hang Squat Snatches & Pt. 1: Double Unders, Power Snatches & Pt. 2: Dumbbell Thrusters and Step Ups

Advanced RX Class:

Lifting: Power Snatches and Hang Squat Snatches

Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 2-2-2-2-2, using heaviest weight per set

BTWB

Pt. 1: Double Unders, Power Snatches

For time:
60 Double Unders
15 Power Snatches (115#/75#)
50 Double Unders
12 Power Snatches (135#/95#)
40 Double Unders
9 Power Snatches (155#/105#)
30 Double Unders
6 Power Snatches (185#/125#)
20 Double Unders

– Rest 5 min. then complete Part 2 –

Pt. 2: Strict Pull-ups, Dumbbell Thrusters and Dumbbell Box Step-ups

5 Rounds for time:
4 Strict Pull-ups
5 Dumbbell Thrusters, pick load
6 Dumbbell Box Step-ups, pick load

BTWB

Photo by @robcwilson

Good luck to Jessika who is renewing her CrossFit L1 Certificate this weekend at CF Belltown. Jessika will be leading our Pre-teen class program that will be starting in late July for 10-15 year olds only. Details coming soon!

Reminder!

Only 1 class tomorrow on 4th of July at 0930. There will be a team workout. All other classes are cancelled. Happy Independence Day!

Update Show: Skype With CrossFit Mayhem

How to Watch the 2016 Games

Results

Alt EMOM 10 mins: Deadlifts and Double Unders & 5 RFT: Runs, Rope Climbs and Deadlifts

Alt EMOM 10 mins: Deadlifts and Double Unders

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
30 Double Unders

BTWB

5 RFT: Runs, Rope Climbs and Deadlifts

5 rounds for time of:
Run 200m
2 Rope Climbs
10 Deadlifts (225#/155#)

BTWB

Photo by @robcwilson

Kelby was pretty excited to have the gym all to himself at 6pm with no one to coach…

Congrats to Debbie on her 100th WOD yesterday and to Genie who hit 99 today and will cross the 100 mark this week! They were in the same OnRamp and even though they go to different class times it seems their consistency is in synch.

Class Schedule:

4th of July:

Monday 7/4 we will have only ONE class at 0930
All other classes are cancelled. We will celebrate ‘MERICA with a team WOD!

OnRamp:

July OnRamp is full but we are taking spots for August (starts 8/2 on Tuesday at 7pm). Email us or use the contact us form on this site for more info.

Events:

Mark your calendars! On August 7th (Sunday) at 2 pm we are planning a SRCF Summer Potluck BBQ at 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 and a dish to share.

Update Show: Top Contenders for Fittest Team

Results

Results cont

Lifting: Shoulder Press and Push Press & 5 RFT: Box Jumps, Push Press and Hollow Rocks

Lifting: Shoulder Press and Push Press

Shoulder Press 2-2-2-2, using heaviest weight per set
Push Press 1-1-1-1, using heaviest weight per set
* Complete 4×2 Press then 4×1 Push Press

BTWB

5 RFT: Box Jumps, Push Press and Hollow Rocks

5 rounds for time of:
15 Box Jumps (24″/20″)
15 Push Press (95#/65#)
15 Hollow Rocks

BTWB

Photo by @robcwilson

Coaching Tip:

When performing a Hollow Rock you should not have your feet “bouncing” or “rebounding” off the ground. The hollow position should be tight with arms overhead and straight and legs extended, with a shallow rocking motion. Scale to one knee to chest, or scale further to a “Rocking L Sit” position.

Class Schedule:

4th of July: This Monday we will have only ONE class at 0930. All other classes are cancelled. We will celebrate ‘MERICA with a team WOD!

Update Show: Top Teams to Watch

Results

Results cont

Squat Clean 1-1-1-1-1 & Elizabeth

Squat Clean 1-1-1-1-1

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

BTWB

Elizabeth

21-15-9 reps, for time of:
Squat Clean (135#/95#)
Ring Dip

BTWB

Photo by @robcwilson

“Elizabeth” is meant to be done with full cleans. The “Power Clean” version is far faster and far more fun, but this one just needed to be our Benchmark “Girl” of the Week. What will next week bring?

Scaling ring dips to strict dips using dumbbells on tall boxes is a recommended set up instead of using bands on the rings to build strength.

School of Fitness

Results

Results cont

Team WOD: AMRAP 30 mins: Power Cleans, Air Squats, Runs

As a team of 2, Complete as many rounds as possible in 30 mins of:
17 Power Cleans (135#/95#)
75 Air Squats
Partner Run 400m (45#/35# bumper)
Partner Run 200m
* Split reps as a team for PC and Squats, all runs are done together as a team of 2.

BTWB

Photo by @robcwilson

Sean and Adam model the new SRCF “Team” WOD Uniforms (required WOD-wear for Saturdays). Looking good guys, looking really good.

OnRamp:

July OnRamp is sold out! If you are looking to sign up (or know someone) then August is wide open right now. Email us for details!

California Regional Highlights

Results