Events – Page 23 – SNORIDGE CROSSFIT

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

Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups & FT: Double Under "Diane"

Alt EMOM 10 mins: Toes-to-bars and Ring Push Ups

Every 1 min for 10 mins, alternating between:
12 Toes-to-bars
12 Ring Push Ups

BTWB

FT: Double Under “Diane”

For time:
50 Double Unders
21 Deadlifts (225#/155#)
21 Handstand Push-ups
50 Double Unders
15 Deadlifts
15 Handstand Push-ups
50 Double Unders
9 Deadlifts
9 Handstand Push-ups

BTWB

Pic by @robcwilson

2015 CrossFit Team Series: Week 1

CrossFit Team Series Events Announced

BTWB’s 20 Most Popular Movements

Results

Results cont

Front Squat : 1 Rep Max & 4 RFT: Runs, Walking Lunges and Box Jump Overs

Front Squat : 1 Rep Max

Record your best Front Squat 1 Rep Max lift.

BTWB

4 RFT: Runs, Walking Lunges and Box Jump Overs

4 rounds for time of:
Run 400m
Walking Lunge 30m
20 Box Jump Overs (24″/20″)

BTWB

The Team Series begins tomorrow! Workouts will be announced tomorrow after 5 pm. Teams will have the next week to manage their workouts and submit their results before the deadline: 5 pm PT, Sept. 14.

A few SRCF “Rules” on the Team Series:

Class and regular programming takes priority; this means teams will need to adjust based on logistics such as equipment, size of class, availability of space/workout area, etc.
See above ^^^. Don’t be the team that wants to take over the gym. You aren’t going to win part of the $15ok purse unless you signed Ben Smith, Rich Froning, and Sam Briggs to your team (If you did sign them then you can have the gym all week at your disposal).
Plan your workouts with your team for availability and be smart. Don’t pick the two longest and most taxing workouts to do on the same day. That would be dumb.
Saturday is NOT the day to plan to do all your Team WOD’s. You have almost a week, spread them out.
Be on time, warm up EARLY out of the way with a purpose, and get your work done with minimal disruption to the schedule.
When you are done, clean up promptly. While it is fun to share a FitAid with your mates, do it after you put things away.
DO NOT under ANY circumstance consider asking me to have the gym open for a special time for you to do your team workouts. This includes asking to use the gym during OnRamp or showing up Saturday at 0930 during the Team Class or 1030 during the Advanced Class and expecting to get it done. I WILL a) say NO and b) freak out on you.
Enjoy the team workouts and have fun!

It’s Time to Team Up

Results

Results cont

Lifting: Shoulder Press and Push Press & 5 RFT: Runs, Kettlebell Swings and Ring Dips

Lifting: Shoulder Press and Push Press

Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set

* Complete 5 x 3 Strict Press, then build from last Strict Press and do 5 x 1 of Push Press.

BTWB

5 RFT: Runs, Kettlebell Swings and Ring Dips

5 rounds for time of:
Run 200m
15 Kettlebell Swings (70#/53#)
9 Ring Dips

BTWB

Pic by @robcwilson

It’s Time to Team Up

Results

Results cont

Hang Squat Snatch 1-1-1-1-1 & CrossFit Games Open 13.1

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.

BTWB

CrossFit Games Open 13.1

As many reps in 17 mins as you can of:
40 Burpees
30 Snatches (75#/45#)
30 Burpees
30 Snatches (135#/75#)
20 Burpees
30 Snatches (165#/100#)
10 Burpees
Snatch (210#/120#)

Put your tiebreak times in the notes.
* This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. Clean and Jerk is not permitted.
Score is total reps completed.

BTWB
The Team Series is almost here! Most teams are registered. If you missed the deadline but are part of a team that hasn’t paid your registration and would rather put it into a gym fund towards new equipment let us know.
Team Series Update: September 2, 2015
Results
Results cont

Team WOD: Runs, Overhead Squats, Rope Climbs

In teams of 2 complete:

AMRAP#1 in 10 Minutes:
200m Run
Max Rep Overhead Squat (95#/65#)
* Rest 2 Minutes
AMRAP #2 10 Minutes:
200m Run
Max Rep Rope Climbs (15′)
* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.
** Sub 2 Supine Rope Climbs to each Rope Climb.
*** If class size is large start 1/2 teams on AMRAP #1 and other teams on AMRAP #2

BTWB

Pic by @robcwilson

Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.

Get your team together! You will need 2 male and 2 female teammates. For the team series you can choose scaled or RX for each workout either week (no requirement to RX all workouts both weeks to compete). There will be a series of workouts released for both weeks in which you will have 6 days to complete them and submit your scores.

Spencer had an idea for any teams that hadn’t yet registered to divert their team fee instead into a pool used to purchase gym equipment. If you are interested in that option let us know!

Results

Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1 & Run : 4 x 400m

Complex: 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1

1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.

BTWB

Run : 4x 400 m, rest 2 mins

Each for time:
Run: 4x 400 m

Rest 2 mins between efforts.

BTWB

Pic by @ robcwilson

REMINDER:

Tommorow is Coach Rona’s Mobility seminar on Thursday 9:30am and 7pm. If you didn’t catch it last week then show up this week. You will learn tons of good stuff to improve your recovery, mobility, and flexibility (like the above pic).

Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering another 2 mini mobility clinics:

August 20th @ 9:30 am and 7 pm
Each class will be 1 hour long

Coach Rona will go over some of the basic stretches and mobi basics everyone should know including a quick how-to on voodoo bands, rollers, and mobility with a ball.
Events:

Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.

Grab 3 teammates and make a team!

Great highlight video from the Games: 2015 Games Highlights

Results

Results cont

6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs

6 rounds for time of:
2 Rope Climbs
8 Box Jump Overs (30″/24″)
16 Overhead Walking Lunge With Plates (45#/25#)
Run 200m

BTWB

“Nick’s Zone: Ribs and Sweets” – CrossFit Journal [video] and [recipe]

Events:

August 12th @ 11:30 and 7 pm
August 20th @ 9:30 and 7 pm (changed time!)
Each class will be 1 hour long

We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!

Results

Results cont

Power Clean 2-2-2-2-2 & 5 RFT: Power Cleans, Handstand Push-ups and Double Unders

Power Clean 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

BTWB

5 RFT: Power Cleans, Handstand Push-ups and Double Unders

5 rounds for time of:
4 Power Cleans (185#/135#)
8 Handstand Push-ups
40 Double Unders

BTWB

Events:

Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:

August 12th @ 11:30 and 7pm
August 20th @ 9:30 and 5pm
Each class will be 1 hour long

Results

Results cont