Main Workout – Page 202 – SNORIDGE CROSSFIT

Advanced RX: Lifting: Front Squats and Bench Press & FT: Rows, Front Squats and Bench Press

Advanced RX Class:

Lifting: Front Squats and Bench Press

Front Squat 3-3-3, using heaviest weight per set
Bench Press 3-3-3, using heaviest weight per set

FT: Rows, Front Squats and Bench Press

For time:
Row 500m
12 Front Squats (185#/135#)
12 Bench Press (155#/105#)
Row 500m
9 Front Squats
9 Bench Press
Row 500m
6 Front Squats
6 Bench Press
Row 500m
3 Front Squats
3 Bench Press
* FS from floor

BTWB

Photo by @robcwilson
Events:
Schedule Notice: Memorial Day Murph Monday 5/28

We will hold our annual Murph workout on Monday (Memorial Day) in the AM
Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
- 9am FULL, 10am FULL, 11am FULL
- 12pm waves
- 12 people to a heat
In addition to the RX Murph and the 1/2 version, there is also a team option for 2 this year
No other class times on Monday!!!

Results

Team WOD: 3 RFT: Row Calories, Bench Press and Team Runs

3 rounds for time of:
100 Row Calories
50 Bench Press (135#/95#)
Team Run 400m
* As a team of 3. One working at a time. Run 400m as a team.

BTWB

Photo by @robcwilson
Events:
Schedule Notice: Memorial Day Murph Monday 5/28

We will hold our annual Murph workout on Monday (Memorial Day) in the AM
Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
- 9am FULL, 10am FULL, 11am FULL
- 12pm waves
- 12 people to a heat
In addition to the RX Murph and the 1/2 version, there is also a team option for 2 this year
No other class times on Monday!!!

What, When, Why: Weight Vests

Results

Power Snatch (Touch & Go): 2RM & Alt EMOM 18 mins: Row, Wall Balls and Alternating Dumbbell Snatches

Power Snatch (Touch & Go): 2RM

Record your best Power Snatch (Touch & Go) 2 Rep Max lift.

BTWB

Alt EMOM 18 mins: Row, Wall Balls and Alternating Dumbbell Snatches

Every 1 min for 18 mins, alternating between:
12M / 9F Row Calories
15 Wall Balls (20#/14#)
10 Alternating Single Arm Dumbbell Snatches, pick load

BTWB

Photo by @robcwilson
Happy 250th WOD Bob T.!

Results

Results cont

Squat Clean 1-1-1-1-1 & Annie

Squat Clean 1-1-1-1-1

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

BTWB

Annie

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

BTWB

Photo by @robcwilson

CrossFit Athletes Prepare to Honor Lt. Michael Murphy with Hundreds of Quarter Squats, Half Push-ups

Events:
Schedule Notice: Monday 5/28
Memorial Day Murph is coming!

We will hold our annual Murph workout on Monday (Memorial Day) in the AM
Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
- 9am FULL, 10am FULL
- 11am, 12pm waves
- 12 people to a heat
In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year

2018 Regionals: What to Watch in Week 2

Results

Results cont

Strict False Grip Supine Ring Rows : 5×4 & 5 RFT: Muscle-ups, Push Press and Air Squats

Strict False Grip Supine Ring Rows : 5×4

Strict False Grip Supine Ring Rows 5×4

Rest as needed between sets.
* Alternate with Strict ring dips 5×4. Scale to False Grip Ring Rows (not supine)

Strict Ring Dips : 5×4

Strict Ring Dips 5×4

Rest as needed between sets.
* Alternate with False Grip Supine Ring Rows 5×4. Scale to toe spot ring dips or fixed dips

BTWB

5 RFT: Muscle-ups, Push Press and Air Squats

5 rounds for time of:
5 Muscle-ups
10 Push Press (135#/95#)
30 Air Squats
*Scale MU to 5 strict pull-ups

BTWB

Photo by @robcwilson
Dan demonstrates a proper false grip. The ring should cross your wrist at the joint (where a watch band would go) and the knuckles facing in. Thumbs are wrapped and elbows are in.
The False Grip

Results

Results cont

Deadlift 2-2-2-2 & AMRAP 20 mins: Box Jumps, Kettlebell Swings and Runs

Deadlift 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no drops from top.

BTWB

AMRAP 20 mins: Box Jumps, Kettlebell Swings and Runs

Complete as many rounds as possible in 20 mins of:
7 Box Jumps (24#/20#)
7 Kettlebell Swings (70#/53#)
Run 200m

BTWB

Photos by @robcwilson
Pics from our CF Gymnastics Seminar we hosted this past weekend. There were 33 participants led by staff from CrossFit HQ and 8 of your coaches all took part. Good times and lots learned about progressions, scaling and fun ways to torture everyone.
The Champion’s New Clothes

Results

Results cont

Back Squat 2-2-2-2-2 & 21-18-15: Back Squats and Lateral Burpee Over Barbells

Back Squat 2-2-2-2-2

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

BTWB

21-18-15: Back Squats and Lateral Burpee Over Barbells

21-18-15 reps, for time of:
Back Squat (135#/95#)
Lateral Burpee Over Barbell

BTWB

Photos by @robcwilson

Sometimes you make the lift, sometimes you don’t. Knowing how to fail and bail is just as important to knowing how to properly execute the rep. Always have a solid understanding of the right way to hit the “eject” button and practice it. Here Taylor PR’s his back squat and in the other pic he shows how to bail correctly.
Events:
Schedule Notice: Monday 5/28
Memorial Day Murph is coming!

We will hold our annual Murph workout on Monday (Memorial Day) in the AM
Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
- 9am, 10am, 11am, 12pm waves (12 to a heat)
- We will adjust as needed if there are more people
In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year

Close Calls and New Champions

Katrin Davidsdottir Almost Sweeps Regionals in Dominating Victory

Results

Results cont