Category: CF Games

EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats & FT: Double Unders, Pull-ups, Front Squats

SnoRidge CrossFit_Pull-ups_FranEMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load

BTWB

FT: Double Unders, Pull-ups, Front Squats

For time:
100 Double Unders
30 Pull-ups
30 Front Squats (135#/95#)
30 Pull-ups
100 Double Unders

BTWB 

Photo by @robcwilson

The 2016 CrossFit Games are less than a month away and we are working across the coaches on coverage to minimize disruptions to our class schedule. Stay tuned!

Events:

Summer’s here so that means suns out, grills out! We are looking into planning a SRCF Summer Potluck BBQ at Jeanne Hansen Park in Snoqualmie Ridge in July or August (depending on availability). Having it at the park means space for games, kiddos, and using the picnic shelter and grills. We are trying to gauge interest so let us know if you are “in”!

Update Show: Masters Men 40-49

Results

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Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 25-20-15-10-5: Wall Balls, Kettlebell Swings and Box Jump Overs

SnoRidge CrossFit_Box JumpsAlt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips

BTWB

25-20-15-10-5: Wall Balls, Kettlebell Swings and Box Jump Overs

25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (70#/53#)
Box Jump Over (24″/20″)

BTWB 

Photo by @robcwilson

Update Show: Teenage Girls 16-17

Update Show: Teenage Boys 16-17

Results

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Back Squat 4-4-4-4 & 3 RFT: Runs, Back Squats and AbMat Sit-ups

Back Squat 4-4-4-4

Back Squat 4-4-4-4

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

BTWB

SnoRidge CrossFit_AbMat3 RFT: Runs, Back Squats and AbMat Sit-ups

3 rounds for time of:
Run 400m
20 Back Squats (135#/95#)
50 AbMat Sit-ups

BTWB 

Photo by @robcwilson

Benchmark “Girl” of the week will be this Wednesday. Stay tuned and no hints will be given.

Looking for a summer competition? The Elysian Games will be at Woodinville Sports Fields on August 13-14th.  There are plenty of categories (Individual, Scaled, RX, Teen’s, Masters, Team) to choose from.

East Regional Highlights

Results

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Advanced RX: Alt Front Squat and Weighted Pull-ups & FGB Style – Squat Cleans, Ring Push-ups and Row Calories

Advanced RX Class:

Alt Front Squat (3 Sec Pause) and Weighted Pull-ups

Front Squat (3 Second Pause) 2-2-2-2-2

Weighted Pull-up 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
*3 sec pause at bottom. Alternate Weighted Pull-ups with each Pause Front Squat set (Squat, Pull-up, Squat, etc.)

BTWB

SnoRidge CrossFit_Coach Zoe“FGB Style” – Squat Cleans, Ring Push-ups and Row Calories

5 rounds, 1 min per station, max reps of:
Squat Clean (185#/135#)
Ring Push-up
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.

BTWB 

Photo by @robcwilson

Last year’s 14-15 Teen’s Champs move up a category:

Update Show: Skype With Sydney Sullivan

Update Show: Skype With Angelo DiCicco

Results

Alt EMOM 10 mins: Deadlifts and Box Jumps & 2 RFT: Walking Lunges, Toes-to-bars and Push Press

Alt EMOM 10 mins: Deadlifts and Box Jumps

Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
5 Box Jumps (30″/24″)

BTWB

2 RFT: Walking Lunges, Toes-to-bars and Push Press

2 rounds for time of:
50 Walking Lunges
25 Toes-to-bars
50 Push Press (75#/55#)

BTWB 

SnoRidge CrossFit_Coach K

Coach Kelby says Happy Friday!

Photo by @robcwilson

31 days until the CrossFit Games begins.

West Regional Highlights

Results

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EMOM for 8 mins: Snatches and Overhead Squats & 2 RFT: Rows, Muscle-ups, Runs and Overhead Squats

SnoRidge CrossFit_OHS JulesEMOM for 8 mins: Snatches and Overhead Squats

Every 1 min for 8 mins do:
1 Snatch
2 Overhead Squats
* 1 Snatch (Squat) + 2 OHS

BTWB

2 RFT: Rows, Muscle-ups, Runs and Overhead Squats

2 rounds for time of:
Row 500m
10 Muscle-ups
Run 400m
20 Overhead Squats (115#/75#)

BTWB

SnoRidge CrossFit_Lynn MU

Photos by @robcwilson

A look at the contrast between missing the Games one year and winning the Regional and going to the Games another year with Josh Bridges and Brooke Ence:

Road to the Games 16.06

Results

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Back Squat 5-5-5-5 & Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, Toes to Bars, Handstand Push-ups

Back Squat 5-5-5-5

Back Squat 5-5-5-5

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

BTWB

SnoRidge CrossFit_AbMatChipper: Double Unders, Air Squats, Sit-ups, Push-ups, Toes to Bars, Handstand Push-ups

For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups

BTWB 

Photo by @robcwilson

Tomorrow we will program our benchmark “Girl” of the week.

CF Games:

Make sure to tune in! It will be a battle this year for all the divisions.

How to Watch the 2016 Games

Results

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EMOM for 10 mins: Hang Power Clean & AMRAP 12 mins: Hang Power Cleans, Front Squats and Ring Dips

EMOM for 10 mins: Hang Power Clean

1 Hang Power Clean, pick load

Every 1 min for 10 mins.

BTWB

SnoRidge CrossFit_Ring DipAMRAP 12 mins: Hang Power Cleans, Front Squats and Ring Dips

Complete as many rounds as possible in 12 mins of:
9 Hang Power Cleans (115#/75#)
7 Front Squats (115#/75#)
5 Ring Dips

BTWB 

Photo by @robcwilson

What Separates a Games Athlete From a Regional Athlete?

2016 Games_vs_Regionals Athlete

The Secret to CrossFit Mayhem Freedom’s Success May Surprise You

Results

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Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs & Pt. 2: Open 15.1A: 1RM Clean and Jerk

SnoRidge CrossFit_Rope ClimbPt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs

Complete as many rounds as possible in 14 mins of:
8 Handstand Push-ups
8 Box Jumps (30″/24″)
1 Rope Climb (15 ft.)
Complete Pt. 1 rest 3 minutes then immediately being Pt. 2.

BTWB

Rest 3 Minutes

Pt. 2: Open 15.1A: 1RM Clean and Jerk

1-rep-max clean and jerk

6 minute time cap

BTWB

Checkout: AbMat Sit-ups

For time:
100 AbMat Sit-ups

BTWB 

Photo by @robcwilson

Congrats to Eva for placing 3rd (out of 8) this past weekend in her first CrossFit competition! She competed in the ETown Teen Throwdown at Eatonville CrossFit in the Varsity division. Way to get on that podium!

Also “false grip fist bumps” to Eva and to Robbie who both got their 1st Muscle-ups tonight (and several after)! Both have been working the strict pull-ups, ring pull-ups, strict dips and progressions for some time now and it paid off.

Ben Smith: “Consistency is the Key”

Results

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Front Squat 6-4-2-2-1 & AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs

Front Squat 6-4-2-2-1

Front Squat 6-4-2-2-1

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

BTWB

AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs

Complete as many rounds as possible in 20 mins of:
20 Wall Balls (20#/14#)
Run 200m
20 Shoulder-to-Overheads (75#/55#)
Run 200m
20 Toes-to-bars
Run 200m

BTWB  

Snoridge CrossFIt_T2B

Photo by @robcwilson

Fikowski, Finally

Results

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SNORIDGE CROSSFIT