Category: Main Workout

Hang Power Snatch 1-1-1-1-1 & AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps

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

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

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

BTWB

AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps

Complete as many rounds as possible in 18 mins of:
Run 200m
6 Hang Power Snatches (135#/95#)
12 Box Jumps (24″/20″)

BTWB
Photos by @robcwilson
Our fundraiser for Sam’s scholarship fund total is in and we collectively raised $1,001 as a gym (not counting what anyone may have directly contributed online or through the mail)! We will be getting the funds to the Saimo family this week.  Thank you to everyone for donating and helping us honor Sam this year.
Events:
Our SFH Rep visit to provide samples and education about Stronger Faster Healthier brand supplements will be rescheduled after some travel conflicts. Stay tuned!
Katrin Davidsdottir Shares Inspiring Message of Self-Acceptance

Results

Results cont

Front Squat 3-3-3 & AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups

Front Squat 3-3-3

Front Squat 3-3-3

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

BTWB

AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups

Complete as many rounds as possible in 12 mins of:
3 Front Squats (155#/105#)
6 Toes-to-bars
9 Push-ups

BTWB

Advanced RX: 10 RFT: Burpee Pull-ups and Wall Balls & Squat Clean: 6 min. to find a 1RM

Advanced RX Class:

10 RFT: Burpee Pull-ups and Wall Balls

10 rounds for time of:
3 Burpee Pull-ups
10 Wall Balls (20#/14#)

*Rest 2 min then find a 1RM squat clean in 6 min.

BTWB

Squat Clean: 6 min. to find a 1RM

Record your best Squat Clean 1 rep max lift.
* Rest 2 min after WB/ Clean.

BTWB
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3 

  • All classes cancelled Monday. Have a safe and fun Labor Day weekend!
  • Tuesday 9/4 will be regular hours

Dubai CrossFit Championship, First Sanctioned Event
Glassman: Dave is “the Director of the Games. Nothing’s changed.”

Results

Team WOD: Squat Clean: 6 min. to find a 1RM & Team Karen

Team WOD: Squat Clean: 6 min. to find a 1RM

Record your best Squat Clean 1 rep max lift.
* As a team of 2 start with empty bar and find a 1RM squat clean. Share one bar and alternate lifts.

BTWB

Team Karen

In teams of 2 complete for time:
300 Wall Balls (20#/14# at 10 ft./9ft.)

* One medicine ball per team. Break up the reps to total 300.  One works/rests.
** Foul: If the Med Ball touches the ground team incurs a 5 burpee penalty during the WOD for each drop (stop and perform 5 burpees each).
Post total time.

BTWB
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3 

  • All classes cancelled Monday
  • Tuesday 9/4 will be regular hours

Dubai CrossFit Championship, First Sanctioned Event
Glassman: Dave is “the Director of the Games. Nothing’s changed.”

Results

Lifting: Bench Press and Bent Over Barbell Rows & Pt. 1: AMRAP 4 mins: Run and Push-ups & Pt. 3: AMRAP 4 mins: Run and Box Jumps

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate sets with Bench and Row

BTWB

Pt. 1: AMRAP 4 mins: Run and Push-ups

Complete as many rounds as possible in 4 mins of:
Run 200m
10 Push-ups
* Rest 2 Minutes between each AMRAP

BTWB

Pt. 2: AMRAP 4 mins: Run and Kettlebell Swings

Complete as many rounds as possible in 4 mins of:
Run 200m
15 Kettlebell Swings (53#/35#)
* Rest 2 Minutes between each AMRAP

BTWB

Pt. 3: AMRAP 4 mins: Run and Box Jumps

Complete as many rounds as possible in 4 mins of:
Run 200m
20 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & Pt. 1: AMRAP 4 mins: Run and Push-ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate sets with Bench and Row

BTWB

Pt. 1: AMRAP 4 mins: Run and Push-ups

Complete as many rounds as possible in 4 mins of:
Run, 200 m
10 Push-ups
* Rest 2 Minutes between each AMRAP

BTWB

Skill Work: 12 Min Cap & FGB Style: Row, Thrusters, Sit-ups and Double Unders

Skill Work: 12 Min Cap

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, rope climbs, etc.

BTWB

FGB Style: Row, Thrusters, Sit-ups and Double Unders

4 rounds, 1 min per station, of:
Row Calories
Thruster (75#/55#)
AbMat Sit-up
Double Under
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson

Quote of the day:  “90 percent of missed lifts are attributed to the feet.” ~ Coach Mike Burgener of CrossFit Weightlifting
Gymnailing It: Stick the Landing, Make the Lift
Schedule:
CLOSED this Monday Labor Day 9/3 

  • All classes cancelled Monday
  • Saturday 9/1 and Tuesday 9/4 will be regular hours

Results

Results cont

Overhead Squat 2-2-2 & 7 RFT: Ring Dips, Chest-to-bar Pull-ups and Overhead Squats

Overhead Squat 2-2-2

Overhead Squat 2-2-2

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

BTWB

7 RFT: Ring Dips, Chest-to-bar Pull-ups and Overhead Squats

7 rounds for time of:
5 Ring Dips
6 Chest-to-bar Pull-ups
7 Overhead Squats (135#/95#)

BTWB
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3 

  • All classes cancelled Monday
  • Saturday 9/1 and Tuesday 9/4 will be regular hours

Results 

Results cont

Skill WOD: Handstand Push-ups & AMRAP 13 mins: Alternating Dumbbell Snatches, Burpees, Toes-to-bars and Handstand Push-ups

Skill WOD:

EMOM for 10 mins: 3 Handstand Push-ups or Practice Handstand Push-ups

Every 1 min for 10 mins: Handstand Push-up
3 Handstand Push-ups

Or Practice progressions with goal to improve your Handstand Push-up skill and speed.

BTWB

AMRAP 13 mins: Alternating Dumbbell Snatches, Burpees, Toes-to-bars and Handstand Push-ups

Complete as many rounds as possible in 13 mins of:
50 Alternating Dumbbell Snatches (50#/35#)
40 Burpees
30 Toes-to-bars
20 Handstand Push-ups

BTWB
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3 

  • All classes cancelled
  • Tuesday will be regular hours

FULLSTERKUR: An Original Film by Rogue
Results
Results cont

SNORIDGE CROSSFIT