Category: Main Workout

Power Clean & Jerk 1-1-1-1-1 & 15-12-9-6-3: Power Clean & Jerks and Burpees

Power Clean & Jerk 1-1-1-1-1

Power Clean & Jerk 1-1-1-1-1

* Push or Split

BTWB

15-12-9-6-3: Power Clean & Jerks and Burpees

15-12-9-6-3 reps, for time of:
Power Clean & Jerk (95#/65#)
Burpee

BTWB 

Burpees

The day after “Murph” is always rough. Getting the blood flowing and the body moving is important, as well as stretching and rolling out. Programming something that is effective yet not too rough on the body and mind is important. Today and tomorrow will be light in repetition volume, but you will still get a great workout whether you completed the Murph Challenge or not. Get in the gym!

Regionals Gym Schedule:

This Friday/Saturday/Sunday (5/29-5/31) is the West “Super” Regional! We will have a minor class schedule adjustment for Friday and Saturday.

  • Friday 5/29: 11:30am Class cancelled
  • Saturday 5/30: 10:45am Advanced RX Class cancelled
  • All other class times are normal schedule!

CrossFit Games Update: Week 2 Recap

Game of Regionals – Season 7  beyondthewhiteboard.com

Results

Results cont

"Murph"

“Murph”

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

BTWB

or choose

“1/2 Murph”

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m

BTWB 

Murph

Results

Results cont

Photo by Rob W.

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” ~ from CrossFit.com
“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
Today we honored our fallen veterans with “Memorial Day Murph”. There were 55 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.
Read up on the background of this Hero workout:
Memorial Day Murph

Advanced RX: Snatch 1-1-1-1-1 & Pt. 1: Snatch, Ring Dip & Pt. 2: Squat Clean Thruster, Bar Muscle-Up

SnoRidge CF_Andi Box Jump_By Rob WAdvanced RX Class:

Snatch 1-1-1-1-1

Snatch 1-1-1-1-1

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

BTWB

Pt. 1: Snatch, Ring Dip

9-6-3 reps, for time of:
Squat Snatch (135#/95#)
Ring Dip (Strict)

* Rest 2 minutes after this couplet and begin Pt. 2: Squat Clean Thruster/Bar Muscle-up

BTWB  

Pt. 2: Squat Clean Thruster, Bar Muscle-Up

9-6-3 reps, for time of:
Squat Clean Thruster (155#/105#)
Bar Muscle-up

BTWB 

Congrats to Andi (above) who breezed through the Advanced RX class test this week!

ATTENTION: Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am
  • 11:30am

All sign ups for start times are full. If you have not signed up you can still show up but know that you will be in a holding pattern until a coach can start you. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
East Individual Report: Day 2
Pacific Individual Report: Day 2
East Team Report: Day 2

Results

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

SnoRidge CF_Box Jump by Rob WTeam WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

Inspired by the 2015 CF Games Regional Event 3:

As a Team of 2 complete for time:
800m Run (Run 400m each together)
50 Overhead Squats (95#/65#)
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls (95#/65#)
100 Box Jump Overs (24″/20″)
* Alternate work and split all reps; one partner working at a time
** Run 800m as a team (one 400m run per teammate at the same time)
*** One bar, one box, one AbMat per team
Post total time.

BTWB  ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am
  • 11:30am

All sign ups for start times are full. If you have not signed up you can still show up but know that you will be in a holding pattern until a coach can start you. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!

Results

Bench Press : 3 Rep Max & 3 RFT: Run, Deadlifts and Handstand Push-ups

SnoRidge CF_Saer HSPU_by Rob WBench Press : 3 Rep Max

Find your Bench Press 3 Rep Max.

BTWB

3 RFT: Run, Deadlifts and Handstand Push-ups

3 rounds for time of:
Run 400m
21 Deadlifts (185#/135#)
12 Handstand Push-ups

BTWB 

“Murph” spots for Monday are almost filled up! Get signed up on the whiteboard ASAP if you want to go! There are a few spots overall left. Otherwise you will be in a “holding pattern” for a start time.

California Individual Report: Day 1

East Individual Report: Day 1

Results

Results cont

Weighted Pull-up 3-3-3-3 & 5 RFT: Thrusters and Double Unders

Weighted Pull-up 3-3-3-3 or Strict Pull-up 5×3

Choose:

Weighted Pull-up 3-3-3-3 or Strict Pull-up 5 x 3

BTWB

5 RFT: Thrusters and Double Unders

5 rounds for time of:
21 Thrusters (75#/55#)
21 Double Unders

BTWB

SnoRidge CF_Jules MU_by Rob W

Photo by Rob W.

It’s OFFICIAL! Jules (above) got her invitation today to compete at the CrossFit Games in July in the 16-17 yrs. old Teenage Division! Not only as a coaching staff; but also as a gym, friends, family, and her fellow CrossFitters we are all SO proud of her accomplishment to qualify for the Games.

Announcing the “Team Jules” CF Games shirts:
I wanted to design a T that was similar to the Rogue athlete shirts that are not “overt” with the athlete name but still capture their spirit or style. With this design the classic “J” of Jules’s muscle-up kipping swing quickly stands out. Thanks to Rob W. for capturing a picture we could translate for the design. Can’t wait to wear this at the 2015 CF Games! Show your support for her by getting a shirt.

  • Brands are American Apparel for men’s T’s, and Next Level for women’s
  • To preorder a size/color than please email us or post in the Facebook group
  • Men’s: Black AA 50/50 T
  • Women’s: Dusty Pink Next Level Poly Cotton T or Pink Next Level Racerback Tank
  • Cost: $20

MOCKUPJULESSHIRT_Tank Final MOCKUPJULESSHIRTfinal
ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am
  • 11:30am (time slot added)

We will have a sign up in the gym for start times. There are 14 sign-up slots per hour. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
CrossFit Games Update: California Regional Preview
Tommy’s Team Pick Week 2: NorCal CrossFit
Results
Results cont

EMOM for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Run, Overhead Squat and Rope Climb & "Tabata" – Hollow Rocks : 8 x 20 secs / 10 secs

SnoRidge CF_Hollow Rock_by Rob W

EMOM for 7 mins: Snatches and Overhead Squats

Every 1 minute for 7 mins do:
1 Snatch
2 Overhead Squats

* Choose load

BTWB

AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)

BTWB

“Tabata” – Hollow Rocks : 8 x 20 secs / 10 secs

Tabata Hollow Rock

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

BTWB 

The Hollow Rock Pain Cave:

SnoRidge CF_Pain Cave_by Rob W

Above photos by Rob W.

ATTENTION: Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am (also 11:30 if necessary)

We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.

Wishing Mike H. a happy 100th WOD and Overhead Squat Day! So cool to see people stick with CrossFit to hit a milestone like 100.

Mike 100th WOD

CrossFit Games Update: Week 1 Recap

Results

Results cont

Every 1 min for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Every 1 min for 7 mins: Snatches and Overhead Squats

Every 1 min for 7 mins do:
1 Snatch
2 Overhead Squats

BTWB

AMRAP 12 mins: Run, Overhead Squat and Rope Climb

Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)

BTWB

Lifting: Push Press and Push Jerks & 21-15-9-6-3: Burpee Box Jumps and Wall Balls

Lifting: Push Press and Push Jerks

Push Press 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set

* Perform this as a complex (2 PP + 1 PJ for load)

BTWB

21-15-9-6-3: Burpee Box Jumps and Wall Balls

21-15-9-6-3 reps, for time of:
Burpee Box Jump (24″/20″)
Wall Ball (20#/14#)

BTWB

Wall Balls and Burpee BJ

Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am (also 11:30 if necessary)

We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.

CF Games:

To watch any of the eight regional competitions, tune in to Games.CrossFit.com for live streaming of every heat of every event of every division.

All regionals start at 9 a.m. local time. The detailed schedules will be posted to the regional pages, which you can access by clicking the region icons on the side of the Games site.

Regional Weekend 1: May 15-17

  • South Regional | South Central, South West and Latin America | Dallas, Texas
  • Atlantic Regional | Mid Atlantic and South East | Atlanta, Georgia

Regional Weekend 2: May 22-24

  • California Regional | NorCal and SoCal | San Diego, California
  • East Regional | North East and Canada East | Hartford, Connecticut
  • Pacific Regional | Australia and Asia | Wollongong, Australia

Regional Weekend 3: May 29-31

  • West Regional | North West and Canada West | Seattle, Washington
  • Central Regional | North Central and Central East | Minneapolis, Minnesota
  • Meridian Regional | Europe and Africa | Copenhagen, Denmark

7 Interesting Facts From The Atlantic & South Regionals You May Have Missed www.boxlifemagazine.com

Results 

Results cont

Front Squat 5-5-3-3-1-1-1 & AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups

SnoRidge CF_Kim C2B by Rob WFront Squat 5-5-3-3-1-1-1

Front Squat 5-5-3-3-1-1-1

BTWB

AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups

Complete as many rounds as possible in 20 mins of:
Run 200m
7 Power Cleans (135#/95#)
7 Chest-to-bar Pull-ups

BTWB 

Photo by Rob W.

Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am (also 11:30 if necessary)

We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.

Watch archived coverage from Regional Week 1

South Regional Tommy V Highlights

Results

Results cont

SNORIDGE CROSSFIT