Checkout – Page 49 – SNORIDGE CROSSFIT

E2MOM for 10 mins: Strict Pull-ups and Ring Pushups & 5 RFT: Box Jump Overs, Kettlebell Swings, Sumo Deadlift High-pulls and Goblet Squats

E2MOM for 10 mins: Strict Pull-ups and Ring Pushups

Every 2 mins for 10 mins do:
8 Strict Pull-ups
10 Ring Pushups
Scale to # reps you can manage for all 10 min.

5 RFT: Box Jump Overs, Kettlebell Swings, Sumo Deadlift High-pulls and Goblet Squats

5 rounds for time of:
10 Box Jump Overs (24″/20″)
10 Kettlebell Swings (53#/35#)
10 Sumo Deadlift High-pulls (53#/35#)
10 Goblet Squats (53#/35#)
Rest 45 secs

BTWB

Checkout:

Double Unders : 100 Reps for Time

For time:
100 Double Unders

BTWB

Photo by @robcwilson

Results

Results cont

Advanced RX: Back Squat (Pause) & 2 RFT: Deadlifts, Lateral Burpee (Over Barbell) and Muscle-ups & Front Squat : 25 Reps for Time

Advanced RX Class:

Back Squat (3 sec pause at bottom) 2-2-2-2-2

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

BTWB

2 RFT: Deadlifts, Lateral Burpee (Over Barbell)s and Muscle-ups

2 rounds for time of:
30 Deadlifts (185#/135#)
20 Lateral Burpee (Over Barbell)
10 Muscle-ups

BTWB

Front Squat : 25 Reps for Time

For time:
25 Front Squats (185#/135#)

*Clean from ground

BTWB

Photo by @robcwilson

Results

FT: Runs, Back Squats, and Thrusters & 2 RFT: Strict Handstand Push-ups, Strict Toes To Bars, and V-ups

FT: Runs, Back Squats, and Thrusters

For time:
Run 400m
24 Back Squats (135#/95#)
Run 400m
18 Thrusters (135#/95#)
Run 400m
12 Back Squats
Run 400m
6 Thrusters
Run 400m

BTWB

Checkout WOD:

2 RFT: Strict Handstand Push-ups, Strict Toes To Bars, and V-ups

2 rounds for time of:
6 Strict Handstand Push-ups
10 Strict Toes To Bars
12 V-ups

BTWB

Photo by @robcwilson

Tomorrow is the Halloween Party and NOT the “Frankenchipper WOD”. That is next Saturday on what is traditionally known as “Halloween”. This message is for someone not to be named (that rhymes with “tank”) who was going to wear a costume tomorrow. Why in the world I didn’t let him is beyond me.

Events:

Saturday 10/24 SRCF Halloween Costume Party:

Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP.

Saturday 10/31 SRCF “Frankenchipper” WOD:

On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.

Results

Results cont

5 RFT: Squat Cleans and Kettlebell Swings & Death By – Muscle-ups or Chest-to-Bar Pull-ups

5 RFT: Squat Cleans and Kettlebell Swings

5 rounds for time of:
7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)
Time Cap: 15 Minutes

BTWB

Rest 5 Minutes Then:

“Death By” – Muscle-ups or Chest-to-Bar Pull-ups : 1 rep + 1 rep / 1 min

Death By Muscle-up or Chest to Bar Pull-up

With a continuously running clock perform:
1 Muscle-up (or C2B Pull-up) in the first 1 min,
2 Muscle-ups in the second 1 min
3 Muscle-ups in the third 1 min
…
Continuing this for as long as you are able.

BTWB

That’s not a muscle-up.

Photo by @robcwilson

The Team Series results are in and Ben Smith and Co. win it for the second year in a row!

Leaders of Week 2

Next Up:

The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Results

Results cont

Weighted Pull-up 2-2-2-2-2 & 3 RFT: Runs, Kettlebell Swings and Bar Muscle Ups or Helen

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

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

BTWB

3 RFT: Runs, Kettlebell Swings and Bar Muscle Ups

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

Or “Helen”

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-Ups

BTWB

Hollow Rocks : 50 Reps for Time

For time:
50 Hollow Rocks

BTWB

Pic by @robcwilson

“Froning: The Fittest Man in History” is now available on iTunes.

Results

Results cont

Advanced RX: Back Squat 5-5-3-3-1-1-1 & 3 RFT: Run, Hang Power Snatches and Back Squats & 21-15-9: Toes-to-bars and AbMat Sit-ups

Advanced RX Class:

Back Squat 5-5-3-3-1-1-1

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

BTWB

3 RFT: Run, Hang Power Snatches and Back Squats

3 rounds for time of:
Run 400m
10 Hang Power Snatches (135#/95#)
20 Back Squats (135#/95#)

BTWB

21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up

BTWB

Congrats to Jules for placing 1st place in the Teens division at the Elysian Games on Sunday!

Events:

Next Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class next Saturday. Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).

Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.

Results

Team 9/11 WOD & 21-15-9: Toes-to-bars and AbMat Sit-ups

Team 9/11 WOD

As a Team of 2 Complete for Time:

Row, 2001 m
— then —
9 rounds of:
11 Box Jump Overs (24″/20″)
11 Thrusters (95#/65#)
11 Kettlebell Swings (53#/35#)

* Alternate work as you go with your partner. One rower, box, bar, KB per team

BTWB

21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up

BTWB

Congrats to Jules for placing 1st place in the Teens division at the Elysian Games on Sunday!

Events:

Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.

Results

Advanced RX: EMOM for 10 mins: Power Cleans, Front Squats and Push Jerks & AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls & Tailpipe

Advanced RX Class:

Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks

Every 1 min for 10 mins do:
2 Power Cleans (155#/105#)
2 Front Squats (155#/105#)
2 Push Jerks (155#/105#)

BTWB

AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Bar Muscle-ups
10 Overhead Squats (135#/95#)
5 Handstand Push-ups
10 Unbroken Wall Balls(20#/14#)

BTWB

Checkout:

Team Tailpipe

3 rounds of:
Person 1 rows 250 meters while Person 2 holds 2 kettlebells in rack position (53#/35#). When Person 1 is done rowing, they switch places.

Post total time.

BTWB

Results

Team Death By Hang Squat Clean & Team Tailpipe

Team WOD:

Pt. 1: Team “Death By” Hang Squat Clean

Death By Hang Squat Clean

With a continously running clock perform:
2 Hang Squat Cleans (135#/95#) in the first 1 min
4 Hang Squat Cleans in the second 1 min
6 Hang Squat Cleans in the third 1 min
…
Continuing this for as long as you are able.
In Teams of 2:
During the first 1:00, your team must complete 2 Hang Cleans, 4 in the second minute, etc. continuing each minute until you cannot complete the total number of reps for the round.
* One bar per team
** Break up your reps however you please, just as long as your team completes the total amount of reps in a given minute.

BTWB * Rest 5 minutes after “Death By” Hang Clean

Pt. 2: Team “Tailpipe”

3 rounds of:
Person 1 rows 250 meters while Person 2 holds 2 kettlebells in rack position (53#/35#). When Person 1 is done rowing, they switch places.

Post total time.

BTWB

Pics by @robcwilson

Labor Schedule on Monday will be normal class times!

Results

Back Squat 2-2-2-2-2 & Christine & Every 2 mins for 10 mins: Hang Squat Cleans and Rope Climb (Legless)s

Back Squat 2-2-2-2-2

Work up to 85-90% of 1 RM
Rest as needed between sets.

BTWB

Christine

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
Box Jumps are 20" for all to RX. Men can use 24" to RX+.
Use your bodyweight (BW) for DL to RX. **Coaches: Write "RX" next to name/time if RX, otherwise leave blank next to time for scaled. (don’t write load)**

BTWB

Every 2 mins for 10 mins: Hang Squat Cleans and Rope Climb (Legless)s

Every 2 mins for 10 mins do:
3 Hang Squat Cleans, 155/105 lbs
2 Rope Climb (Legless)s

BTWB