Main Workout – Page 306 – SNORIDGE CROSSFIT

Handstand Hold Practice & AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups

Handstand Hold Practice: 3x Max Hold or Progressions

Handstand Hold 3x Max Hold Freestanding

Or Work on Handstand hold against the wall

AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups

Complete as many rounds as possible in 20 mins of:
10 Handstand Push-ups
15 Burpee Onto Plates (45# plate)
20 Kettlebell Swings, 53/35 lbs
25 AbMat Sit-ups

BTWB

Pics by @robcwilson; Photobomb by Lindsay

SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:

Wednesday 7/22: 0930 and 1130 classes cancelled
Saturday 7/25: 1045 Advanced RX Class cancelled
Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)

We are very grateful that the coaches not attending the Games will be stepping up to cover so many of the class times to keep the gym running on an almost normal day to day operation. We definitely couldn’t do it without all of our great coaches! Please thank them for adjusting their schedules.
Carson’s Newest ‘Dottir’
New team event announced:
Individual Event Goes Team

Results

Results cont

Front Squat 3-3-3 & 3 RFT: Runs, Squat Cleans and Ring Dips

Front Squat 3-3-3

Use the heaviest weight you can for each set.

BTWB

3 RFT: Runs, Squat Cleans and Ring Dips

3 rounds for time of:
Run 400m
7 Squat Cleans (165#/110#)
15 Ring Dips

BTWB

Pics by @robcwilson

CF Games class schedule adjustments for Monday 7/20 – Tuesday 7/28:

Wednesday 7/22: 0930 and 1130 classes cancelled
Saturday 7/25: 1045 Advanced RX Class cancelled
Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled
ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening).

We are very grateful that the coaches not attending the Games will be stepping up to cover so many of the class times to keep the gym running on an almost normal day to day operation. We definitely couldn’t do it without all of our great coaches! Please thank them for adjusting their schedules.

Want to watch the Games? See below for how.
How to Watch the Games in 2015
Sanctions Handed Out For Drug Policy Violations

Results

Results cont

Deadlift 3-3-3-3-3 & Pull-ups, Power Cleans, Runs

Deadlift 3-3-3-3-3

Rest as needed between sets.

BTWB

Pull-ups, Power Cleans, Runs

For Time:
25 Pull-ups
15 Power Cleans (135#/95#)
200m Run
20 Pull-ups
10 Power Cleans
400m Run
10 Pull-ups
5 Power Cleans
800m Run

Post total time.

BTWB

Pic by @robcwilson

Deadlift PR’s a plenty today!

Masters and Teenage Games Events Released

World Premiere of ‘Froning, The Fittest Man in History’ July 23

Results

Results cont

Thruster : 1 Rep Max & 5 RFT: Thrusters, Toes To Bars and Box Jump (24 In.)s

Thruster : 1 Rep Max

Record your best Thruster 1 Rep Max lift.

BTWB

5 RFT: Thrusters, Toes To Bars and Box Jumps

5 rounds for time of:
15 Thrusters (75#/55#)
12 Toes To Bars
9 Box Jump (24″/20″)

BTWB

Pics by @robcwilson

Tomorrow Jules begins the family road trip to Carson to compete in the 2015 CF Games. Only 8 more days until the first event. Hope they announce it soon!

We will announce the minor adjustments to the gym class schedule soon for the week plus of the CF Games (starting next week). Stay tuned!

Story in the Pacific

Results

Results cont

Advanced RX: Snatch Push Press + Snatch Balance 1-1-1-1-1 & Chipper: Overhead Squats, Pull-ups, Bar Muscle-ups

Advanced RX Class:

Snatch Push Press + Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Complex from the rack. 1 Snatch PP, lower behind neck then 1 Snatch Balance.

BTWB

Chipper: Overhead Squats, Pull-ups, Bar Muscle-Ups

For time:
21 Overhead Squats (95#/65#)
21 Pull-ups
15 Overhead Squats (135#/95#)
15 Chest-to-bar Pull-ups
9 Overhead Squats (165#/105#)
9 Bar Muscle Ups

BTWB

Results

Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run

As a Team of 2, complete for time:
70 Row (calories)
80 Overhead Squats (95#/65#)
70 Pull-ups
80 Push Press (95#/65#)
10 Rope Climbs (15 ft.)
400m Run as a team
* One bar and one rope per team
** Alternate work with your partner except for the final run, one works, one rests. You may split up reps however your wish but stay in order of exercises.
Post total time.

BTWB

CrossFit Games Update: July 10, 2015

Good times at the “Good Luck Jules Going to Games” picnic on Sunday!

Photo by @robcwilson

Results

Back Squat 3-3-3-1-1-1 & AMRAP 15 mins: Runs, Wall Balls and Push-up (hand release)

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

BTWB

AMRAP 15 mins: Runs, Wall Balls and Push-up (hand release)

Complete as many rounds as possible in 15 mins of:
Run 400m
20 Wall Balls (20#/14#)
10 Push-up (hand release)

BTWB

Photo by @robcwilson

SRCF Trucker Hats are now available! We have (had) three color options in grey, black, and black/white all with an embroidered logo on the right front. Hats are $20 and are the same brand and supplier that Rogue makes their logo hats with. There are not many left so grab yours before they go!

Two more individual Games events have been announced, including what will be the best event ever: the Snatch Speed Ladder.

‘Friday Night We’re Bringing It Back’

“Self-cueing the Snatch” with Becca Voigt, Stacie Tovar and Emily Bridgers – [video]

Results

Results cont

EMOM for 10 mins: Snatch & 6 RFT: Double Unders, AbMat Sit-ups and Power Snatches

EMOM for 10 mins: Snatch

2 Snatches, pick load

Every 1 min for 10 mins.
* Full snatch; regrip

BTWB

6 RFT: Double Unders, AbMat Sit-ups and Power Snatches

6 rounds for time of:
25 Double Unders
15 AbMat Sit-ups
5 Power Snatches (135#/95#)

BTWB

Pics by @robcwilson

11 days until the Games begin! It’s right around the corner. Stay tuned for our Games class schedule to be posted. There will most likely be a few minor adjustments to the 9:30 and 11:30am classes on a few days and no Advanced RX class that week. No changes for other times.

Story in the Central

Results

Results cont

Lifting: Hang Power Cleans and Push Jerks & 4 RFT: Runs, Deadlifts, Hang Power Cleans and Push Jerks

Lifting: Hang Power Cleans and Push Jerks

Hang Power Clean 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set

BTWB

4 RFT: Runs, Deadlifts, Hang Power Cleans and Push Jerks

4 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

BTWB

CrossFit Games Update: July 8, 2015

Results

Results cont

EMOM for 5 mins: Muscle-ups and Handstand Push-ups & Chipper: Thrusters, Pull-ups, Push Press and 6 more

Every 1 min for 5 mins: Muscle-ups and Handstand Push-ups

EMOM for 5 mins do:
2 Muscle-ups
3 Handstand Push-ups

* Scale to 2 strict pull-ups or 2 strict C2B pull-ups + 3 box pike or floor pike or strict DB press each minute

BTWB

Kelby’s Birthday Chipper: Thrusters, Pull-ups, Push Press, Row, Toes-to-bar, Wall Balls, Back Squats, KB Swings, and Lunges

For time:
20 Thrusters (95#/65#)
20 Pull-ups
20 Push Press (95#/65#)
20 Row (calories)
20 Toes To Bars
20 Wall Balls (20#/14#)
20 Back Squats (95#/65#)
20 Kettlebell Swings (70#/53#)
20 Walking Lunges

BTWB

Pics (above) by @robcwilson

Happy 20th birthday Kelby! If things were this crazy for your 20th people should be worried about your 21st!

Also congrats to Ryan for winning his FitAid bet vs. Joel in their latest WOD matchup.

Team Synchro Event Announced

Results

Results cont