Checkout – Page 43 – SNORIDGE CROSSFIT

Bench Press 3-3-3-3-3 & 15-12-9: Lateral Burpees, Box Jumps and Power Cleans & Hollow Rocks : 50 Reps for Time

Bench Press 3-3-3-3-3

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

BTWB

15-12-9: Lateral Burpees, Box Jumps and Power Cleans

15-12-9 reps, for time of:
Lateral Burpee (Over Barbell)
Box Jump (24″/20″)
Power Clean (135#/95#)

BTWB

Checkout:

Hollow Rocks : 50 Reps for Time

For time:
50 Hollow Rocks

BTWB

Photo by @robcwilson

Memorial Day 5/29 Schedule:

Murph is this Monday (5/29)! We are only running AM classes for the annual Murph Challenge. If you are not already signed up on the whiteboard in the gym for a below class time, show up at 10:30am and we will fit you in.

0830 class (Full)
0930 class (Full)
1030 class (still some open slots)
Show up at 1030 if you didn’t sign up!
NO 5:30AM or any PM Classes!

Pacific, Central and California coverage all weekend!

More pec tears in each region this weekend from Event 2. It’s proving to be both a mystery as to why only men are tearing as well as a huge differentiator. The biggest names with pec injuries this weekend are Khan Porter, Nick Urankar and Sam Dancer.

Khan Porter Suffers Pec Tear in Warm-ups, Still Competing

Results

Results cont

Overhead Squat: 2RM & 3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups & 3 RFT: Runs, Kettlebell Swings and Muscle-ups

Overhead Squat: 2RM

Find your Overhead Squat 2 Rep Max

BTWB

Choose C2B or MU version:

3 RFT: Runs, Kettlebell Swings and Chest-to-bar Pull-ups

3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Chest-to-bar Pull-ups

BTWB

3 RFT: Runs, Kettlebell Swings and Muscle-ups

3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
7 Muscle-ups

BTWB

Photo by @robcwilson

Regionals week 2 has begun in the Pacific with Tia-Clair Toomey vs. Kara Webb and it’s shaping up to be a close battle already.

Five Things to Watch in California

Five Things to Watch in the Pacific

Results

Results cont

Advanced RX: Alt EMOM 10 mins: Power Clean & Jerks and Squat Clean & Jerks & Pt. 1: 15-12-9: Dumbbell Overhead Squats and Muscle-ups & Pt. 2: 6 RFT: Dumbbell Clean & Jerks and Rope Climbs

Advanced RX Class:

Alt EMOM 10 mins: Power Clean & Jerks and Squat Clean & Jerks

Every 1 min for 10 mins, alternating between:
1 Power Clean & Jerk
1 Squat Clean & Jerk

*Alternate lifts and adjust load as needed

BTWB

Pt. 1: 15-12-9: Dumbbell Overhead Squats and Muscle-ups

15-12-9 reps, for time of:
Dumbbell Overhead Squat (Right Arm), pick load
Dumbbell Overhead Squat (Left Arm), pick load
Muscle-up
* Choose load

BTWB

Rest 3 minutes

Pt. 2: 6 RFT: Dumbbell Clean & Jerks and Rope Climbs

6 rounds for time of:
5 Dumbbell Clean & Jerks (50#/35#)
1 Rope Climb, 20 ft.

BTWB

Photo by @robcwilson

Mattie Rogers Goes 6-for-6, Wins Gold and Breaks Her American Record

Results

Advanced RX: Lifting: 1 Snatch + 1 Overhead Squat & FT: Run; 3x Squat Snatches and Bar Muscle-ups; Run

Advanced RX Class:

Lifting: 1 Snatch + 1 Overhead Squat

Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set

*Complex 1+1

BTWB

FT: Run; 3x Squat Snatches and Bar Muscle-ups; Run

For time:
Run 800m
— then —
3 rounds of:
10 Squat Snatches (135#/95#)
5 Bar Muscle-ups
— then —
Run 800m

BTWB

Checkout:

Hollow Rocks : 50 Reps for Time

For time:
50 Hollow Rocks

BTWB

Photo by @robcwilson

SCHEDULE CHANGE:

STARTING MONDAY the 6 am Class is changing to 5:30 am!
New times:

5:30 – 6:30 am every M, T, W, & F (No early class on Th)

Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.

Results

Advanced RX: Squat Clean Thruster: 1RM & FT: Run, Thrusters, and Rope Climbs & Checkout: Row, Assault Bike and Double Unders

Advanced RX Class:

Squat Clean Thruster: 1RM

Find your Squat Clean Thruster 1 Rep Max.

BTWB

FT: Run, Thrusters, and Rope Climbs

For time:
Run 200m
18 Thrusters (75#/55#)
4 Rope Climbs 15 ft.
Run 200m
15 Thrusters (95#/65#)
3 Rope Climbs
Run 200m
12 Thrusters (115#/75#)
2 Rope Climbs
Run 200m
9 Thrusters (135#/95#)
1 Rope Climb

*Change load as you go

BTWB

Checkout: Row, Assault Bike and Double Unders

For time:
30 Row Calories
30 Assault Bike Calories
100 Double Unders

BTWB

Photo by @robcwilson

In a nod to the classic television series, “The Golden Girls,” Rich Froning and Dan Bailey star in a CrossFit original production: “The Golden Boys.” Dorothy, Blanche, Rose and Sophia are replaced with Froning, Bailey, special guest Sara Sigmundsdottir and some dumbbells. Watch the fun and drama unfold as Froning and Bailey go head-to-head in Open Workout 17.2. The Golden Boys

Results

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees & Checkout: 100 AbMat Sit-ups

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load

BTWB

15-12-9-6-3: Hang Power Cleans and Lateral Burpees

15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)

BTWB

Checkout: 100 AbMat Sit-ups

For time:
100 AbMat Sit-ups

BTWB

Photo by @robcwilson

Results

Results cont

Max Effort Day: 1RM & Max Effort Day: Pull-ups, Handstand Push-ups, Toes-to-bars, Wall Balls, Double Unders, Row, Run & Max Effort Day: Box Jump Max Height

Max Effort Day: 1RM Snatch, Clean & Jerk, or Front Squat

Round One: Max Effort Day (1RM)

20 Minutes to complete:
1RM
Clean & Jerk, Snatch or Front Squat

* Choose 1 lift

BTWB

Max Effort Day: Pull-ups, Handstand Push-ups,
Toes-to-bars, Wall Balls, Double Unders, Row, Run

After 1RM choose a minimum of 3 exercises and shoot for a personal record.

Round Two: Max Effort Day (Choose minimum of 3):
Row 500m Max Effort
Run 400m Max Effort
Standing Box Jump Max Height
Pull-ups Max Reps
Double-Unders Max Reps
Toes-to-bar Max Reps
Wall Balls Max Reps
Handstand Push-ups Max Reps

BTWB

Photo by @robcwilson

Today was something we haven’t done in a long time – max effort day! Finding your max lift or max unbroken set, or fastest time is a fun challenge that helps you find your limits and also push for a PR. We will do this again with the same lifts and a few different movements really soon. Lots of PR’s and new goals were set today, so get after your goats and practice them to be ready for the rematch!

I will also program the max height box jump again as there was some confusion in the early classes as to whether a step or moving start could count. The intent was that this was to be a standing static jump with no step to or moving/running start. That momentum shift is a large advantage to jumping for height. Next time it will be spelled out better.

CF Games 40-44 Men’s Masters Open Winner Banned and Disqualified

Chad Vaughn, 315-lb. Clean and Jerk

Results

Results cont

Advanced RX: Snatch 2-2-2-2-2 & Pt. 1 Bar Muscle Ups, Burpees and Kettlebell Swings & Pt. 2 Snatches and Wall Balls

Advanced RX Class:

Snatch (Touch & Go) 2-2-2-2-2

Squat Snatch (Touch & Go) 2-2-2-2-2

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

BTWB

Pt. 1 Bar Muscle Ups, Burpees and Kettlebell Swings

5 rounds for time of:
3 Muscle Up (Bar)
6 Burpees
9 Kettlebell Swings (70#/53#)

5 min rest then part 2

BTWB

Pt. 2 Snatches and Wall Balls

5 rounds for time of:
3 Snatches (135#/95#)
15 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Wall balls, burpees and kettlebell swings for everyone today!

Results

Advanced RX: Snatch 1-1-1-1 & 4 RFT: Rows and Overhead Squats

Advanced RX Class:

Burpee Muscle-Ups : 100 Reps for Time

For time:
100 Burpee Muscle Ups
Quick warm-up for Snatch 1RM

BTWB

April Fools ^^^

Snatch 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use mats, work up to 4 attempts at a heavy single

BTWB

4 RFT: Rows and Overhead Squats

4 rounds for time of:
Row 500m
10 Overhead Squats (155#/105#)

BTWB

Photo by @robcwilson

Schedule CHANGE:

Upon further review, the 6am Honey Badger Crew has agreed to adjust the 6am class schedule. The new schedule is starting THIS WEEK and will shift to M/T/W/Fr at 6am. This will move the Thursday 6am class permanently to Friday 6am.

Get Your Regional Tickets Now!

Results

Team WOD: 1000 Burpees for Time & Team WOD: Snatch 1RM & Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps

Team WOD: 1000 Burpees for Time

For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.

BTWB

April Fool’s! ^^^

Team WOD: Snatch 1RM

Find your Squat Snatch 1 Rep Max.
12 Minutes to find a 1 rep max snatch as a team. Start with unloaded bar.

BTWB

Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps

As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30″/24″)

* Alternate work/rest with your partner. One bar and one box.

BTWB

Photo by @robcwilson

Schedule CHANGE:

Upon further review, the 6am Honey Badger Crew has agreed to adjust the 6am class schedule. The new schedule is starting THIS WEEK and will shift to M/T/W/Fr at 6am. This will move the Thursday 6am class permanently to Friday 6am.

Results