Category: Checkout

Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and Run & Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run

Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and Run

As a team of 2 complete as many rounds as possible in 22 mins of:
8 Deadlifts (225#/155#)
10 Toes-to-bars
Run 200m
* Alternate after each movement (one DL, one partner does T2B, etc.)

BTWB

Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run

5 rounds for time of:
10 Deadlifts (225#/155#)
15 Toes-to-bars
Run 200m

BTWB

Photo by @robcwilson @snoridgecrossfit

Welcome Tiana to the SRCF Coaching ranks! Tiana has completed her L1, shadowing, and training and will be providing some coverage next week and will soon be coaching a new 5:30am class on Thursdays starting July 1st and also taking over the Tuesday 5pm classes in July.
We are very excited to be able to add her talents and passion for CrossFit to the rest of our awesome coaching staff!
Events:
Hero Week is coming 7/3-7/10!

West Coast Classic Day Two: Ruck and Recover

Professional Fitness Athletes’ Association Weighs In, Says Semifinal Workout Descriptions “Created Ambiguity”

Results

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups & Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups

As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups

* Alternate reps as needed; one partner works at a time

Post total time.

BTWB

Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Burpees
25 Ball Slams (30#/20#)
10 Plate Overhead Walking Lunges (45#/25#)
25 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown

Events:

Coming July 3-9

Hero Week: The entire week of programming will feature Hero Workouts

More to come!

Results

Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5 & FT: Rows, Deadlifts and Muscle-ups

Strict False Grip Supine Ring Rows 5×5

Strict False Grip Supine Ring Rows 5×5

Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!

BTWB

Strict Ring Dips 5×5

Strict Ring Dips 5×5

Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).

BTWB

FT: Rows, Deadlifts and Muscle-ups

For time:
Row 1000m
40 Deadlifts (225#/155#)
15 Muscle-ups
* Scale to 15 BMU or 30 C2B Pull-ups or Supine Ring Rows

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Gwen & Checkout: Tabata – Burpees and AbMat Sit-ups

Gwen

Clean & Jerk 15-12-9

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load

BTWB

Checkout: Tabata – Burpees and AbMat Sit-ups

Tabata Burpee
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Photo by @robcwilson @snoridgecrossfit

Congrats to all the teams that competed at CF Lake Stevens this past weekend in their partner throwdown.  Sounds like we had some podium finishers with 3 of the teams getting a 1st and two 3rd place spots! Way to represent!

Workout Tips for Gwen

Granite Games Final Recap: Epic Finishes and Close Races Across the Board Cap Off an Entertaining Weekend

CROSSFIT WEIGHTLIFTING RECORD—Anthony Davids 340 lb. Snatch

Results

Results cont

Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press & Solo WOD: AMRAP 14 mins: Rows, Box Jumps, and Bench Press

Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press

As a team of 2 complete as many rounds as possible in 20 mins of:
Row 250m
12 Box Jumps (24″/20″)
7 Bench Press (135#/95#)
* alternate each movement with your partner; change load each rd if needed for bench

BTWB

Solo WOD: AMRAP 14 mins: Rows, Box Jumps, and Bench Press

Complete as many rounds as possible in 14 mins of:
Row 250m
10 Box Jumps (24″/20″)
6 Bench Press (135#/95#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Back Squat 4-4-4-4 & Ring Support Hold 3x 10 secs & Alt EMOM 18 mins: Double Unders, Alternating Turkish Get-ups and Run

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

Ring Support Hold 3x 10 secs

Ring Support Hold 3x 10 secs

Rest as needed between efforts.
* Alternate with Back Squat sets

BTWB

Alt EMOM 18 mins: Double Unders, Alternating Turkish Get-ups and Run

Every 1 min for 18 mins, alternating between:
30 Double Unders
2 Alternating Turkish Get-ups, pick load
Run 100m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: Pt. 1: AMReps 12 mins: Row Cal & Team WOD: Pt. 2 FT: Team Isa-Grace & Solo WOD: Pt. 1 AMReps 5 mins: Row Solo WOD: Pt. 2 9-7-5: Power Snatches and Clean & Jerks

Team WOD: Pt. 1: AMReps 12 mins: Row Cal

 

As a Team of 2 complete as many reps as possible in 12 mins of:
Team Row Calories, 12 mins
* Rest 2 min. between each Part. Alternate work/rest with partner.

BTWB

 

Team WOD: Pt. 2 FT: Team Isa-Grace

 

AS a Team of 2 complete for time:
30 Power Snatches (135#/95#)
30 Power Clean & Jerks (135#/95#)
* After 2 min rest following Pt. 1 of Max Cal row; alternate work/rest with your partner

BTWB

 

Solo WOD: Pt. 1 AMReps 5 mins: Row (cal)

 

As many reps as possible in 5 mins of:
Row Calorie
* Rest 2 min. then complete Part 2

BTWB

 

Solo WOD: Pt. 2 9-7-5: Power Snatches and Clean & Jerks

 

9-7-5 reps, for time of: 
Power Snatches (135#/95#)
Power Clean & Jerks (135#/95#)
* After 2 min rest following Pt. 1 of Max Cal row

BTWB

 

Photo by @robcwilson @snoridgecrossfit

Results

E2MOM for 12 mins: Power Clean + Hang Power Clean & 8 RFT: Box Jump Overs and Power Cleans & Checkout: 100 AbMat Sit-ups

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.
* As a complex

BTWB

8 RFT: Box Jump Overs and Power Cleans

8 rounds for time of:
7 Box Jump Overs (24″/20″)
6 Power Cleans (135#/95#)

BTWB

Checkout: 100 AbMat Sit-ups

For time:
100 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Events:

Memorial Day Murph:  May 31st

  • Multiple waves (Sign up on MindBody only)
    • 8:15am-9:30am
    • 9:30am-10:45am FULL
    • 10:45am-12pm
    • 12pm-1:15pm
  • 1/2 or (1/4) Murph and Full Murph options
  • All other classes cancelled
  • Official Memorial Day Murph site if you want to order a shirt/tank

CrossFit Games:  The Semifinals start this weekend! See below for how to stream the events each weekend in May and June.

How to Watch the 2021 Semifinals

Results 

Results cont

Team WOD: 3 RFT: Rows, Partner Alternating Wall Balls and Run & Solo WOD: 3 RFT: Row, Wall Balls and Run

Team WOD: 3 RFT: Rows, Partner Alternating Wall Balls and Run

As a Team of 2 complete 3 rounds for time of:
Ro 1000m
60 Partner Alternating Wall Balls (20#/14#)
Run 800m
* Alternate work/rest on Row/Run. Split distance as a team however you determine (ex. each 500m/250m or 400m/200m). For WB alternate throws.

BTWB

Solo WOD: 3 RFT: Row, Wall Balls and Run

3 rounds for time of:
Row 500m
21 Wall Balls (20#/14#)
Run 400m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results