CF Games – Page 97 – SNORIDGE CROSSFIT

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups & Affiliate Cup Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups

Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups

2009 CF Games Affiliate Cup Stadium Chipper: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)

BTWB

Photo by @robcwilson

This workout was programmed in the 2009 CrossFit Games as a team relay event. I first programmed this back in the garage in 2009. Here’s a fun look back at those garage gym days.

Stadium workout – video … [wmv] [mov]

Events:

This Saturday between classes Everyday Warrior is going to be here to present Jenna with a gift as well as workout with the gym. Whether you are planning to work out or not please come by the gym towards the end of the 0930 class to join us for the presentation. (Sean posted this below to the Facebook group tonight)

“Hey guys! Back in December Everyday Warrior published an article about my amazing wife, Jenna. If you haven’t had a chance to read the article please click the link below. This Saturday at 9:30 the amazing people from Everyday Warrior will be at the box to workout with SRCF, meet her CF family, socialize and present Jenna with a nice gift. I know she’d love for everyone to come hang out, workout, and enjoy some coffee/snacks. Everyday Warrior will be posting pictures of their road trip to SRCF on their Facebook and Instagram page. Sorry for the late post but we hope to see you all there! ~ Sean”

Results

Results cont

Squat Snatch 1-1-1-1-1 & 3 RFT: Run, Handstand Push-ups and Hang Squat Snatches

Squat Snatch 1-1-1-1-1

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

BTWB

3 RFT: Run, Handstand Push-ups and Hang Squat Snatches

3 rounds for time of:
Run 400m
21 Handstand Push-ups
12 Hang Squat Snatches (135#/95#)

BTWB

Photo by @robcwilson

SRCF Open Athlete Count:

We are up to 21 signed up for.

“Road to the Games: Katrin and Ben” – [video]

Results

Results cont

Hang Power Clean & Jerk : 1 Rep Max & The Chief

Hang Power Clean & Jerk : 1 Rep Max

Record your best Hang Power Clean & Jerk 1 Rep Max lift.

BTWB

The Chief

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Partial rounds count for each cycle.

BTWB

Photo by @robcwilson

We are up to 18 people registered for the CrossFit Open (only 3 women). Sign up now! You will want to be a part of the Open once “Friday Night Lights” rolls around.

For details on the Games Season including the Open and Regionals see below.

Events:
Next Friday night 1/29 the ladies of SRCF are organizing a snow tubing trip up to Snoqualmie Summit. Details are on the whiteboard at the gym.

2016 Reebok CrossFit Games Season Schedule

Memories of the Open: Rich Froning

Results

Results cont

Every 1 min for 11 mins: Hang Squat Snatch & 7 RFT: Front Squats, Box Jumps and Ring Dips

Every 1 min for 11 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.
Regrip between reps is okay

BTWB

7 RFT: Front Squats, Box Jumps and Ring Dips

7 rounds for time of:
7 Front Squats (135#/95#)
7 Box Jump (30″/24″)
7 Ring Dips

BTWB

Photo by @robcwilson

Are you a member of the law enforcement, firefighter or military profession? There is a new category in the Open this year that will allow you to rank and compare your fitness against those in your community. See the video.

“New Open Leaderboard Categories With Larry Moss” – [video]

Results

Results cont

Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups & AMReps 8 mins: Rows and Burpee Pull-ups

Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups

Every 1 min for 10 mins, alternating between:
2 Rope Climbs (15 ft.)
15 Weighted Sit-ups (25#/15#)

BTWB

AMReps 8 mins: Rows and Burpee Pull-ups

As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up

BTWB

Photos by @robcwilson

Seems like weighted sit-ups make everyone happy.

Please check the “Lost and Found” box by the WOD books. We are accumulating enough to start making the clothing into medicine balls. Whatever is left will be donated by this weekend so clear it out!

Events:

Register for the 2016 Open. Right now we are up to 13 people registered for the gym. Don’t wait, sign up now! There are 36 days remaining.

2016 Open Registration is LIVE

Results

Results cont

EMOM for 8 mins: Squat Cleans and Front Squats & AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups

EMOM for 8 mins: Squat Cleans and Front Squats

Every 1 min for 8 mins do:
1 Squat Clean, pick load
3 Front Squats

BTWB

AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups

Complete as many rounds as possible in 15 mins of:
10 Back Squats (135#/95#)
5 Handstand Push Ups
10 Knees To Elbows
5 Muscle Ups

BTWB

Photo by @robcwilson

Start signing up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team.

Registration for the 2016 Reebok CrossFit Games Open is now live!

Results

Results cont

Back Squat 3-3-3-3 & FT: Runs and Strict Handstand Push-ups

Back Squat 3-3-3-3

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

BTWB

FT: Runs and Strict Handstand Push-ups

For time:
Run 400m
21 Strict Handstand Push-ups
Run 400m
15 Strict Handstand Push-ups
Run 400m
9 Strict Handstand Push-ups

BTWB

Photo by @robcwilson

Thanks again to everyone for donating and helping out Chris G. with his fight against leukemia. We had a great turnout last week for “Hope” and raised money for him and his family. You all make this an amazing community!
“The 2016 Open: Why We Love It” – [video]
Get ready to register for the Open next week:
Open Registration begins Jan. 14!
The 2016 Open: Why We Love It

Results

Results cont

Hang Power Snatch 1-1-1-1-1 & AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Hang Power Snatch 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Complete as many rounds as possible in 15 mins of:
20 Ball Slams (30#/20#)
10 Knees To Elbows
1 Rope Climb

BTWB

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
Stay tuned for New Year’s week schedule

On Christmas Eve we will run our Annual “12 Days of Xmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Please sign up on the whiteboard!

The Open is coming!

2016 Reebok CrossFit Games Season Schedule

Results

Results cont

Bench Press 10-10-10 & FT: Handstand Push-ups, Power Cleans and Pull-ups

Bench Press 10-10-10

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

BTWB

FT: Handstand Push-ups, Power Cleans and Pull-ups

For time:
30 Handstand Push-ups
40 Power Cleans (135#/95#)
50 Pull-ups

BTWB

Photo by @robcwilson

If you didn’t get to watch the CrossFit Invitational yet then the event is now available in the Archive below. It’s a short event that is a great battle between the US, Canada, Europe and Pacific Regions that’s worth watching.

It also is pretty much a guarantee that Atlas Stones will be making their first Games appearance this summer.

Invitational Update: Recap

2015 Invitational Archive

Results

Results cont

Gwen & Row : 4 x 250m

“Gwen”

Clean & Jerk 15-12-9

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
**Stopping on the floor, regripping or changing load is a foul or scale.

BTWB

Row : 4 x 250m

Each for time:
Row: 4 x 250m

Rest as needed between efforts.

BTWB

Photo by @robcwilson

This photo sums up the struggle of “Gwen”. Do I drop it and get a no go for the set or hold on? Where do I find my grip to get this set finished? This classic CrossFit benchmark strength test was the precursor to “Grace” and “Isabel”.

2015 Reebok CrossFit Invitational Recap

Results

Results cont