Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7

Squat Clean 2-2-2-1-1-1

Squat Clean 2-2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Warm up for the Regional MU/Clean ladder

2015 CrossFit Games Regional Event 7

For time:
15 Muscle-ups
1 Squat Clean, 205/135 lbs
1 Squat Clean, 225/145 lbs
1 Squat Clean, 245/155 lbs
1 Squat Clean, 255/165 lbs
1 Squat Clean, 265/175 lbs
Scale 15 MU to 25 C2B pull-ups

Advanced RX: Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7 & AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges

Advanced RX Class:

Squat Clean 2-2-2-1-1-1

Squat Clean 2-2-2-1-1-1

Warm up for the Regional MU/Clean ladder

2015 CrossFit Games Regional Event 7

For time:
15 Muscle-ups
1 Squat Clean (205#/135#)
1 Squat Clean (225#/145#)
1 Squat Clean (245#/155#)
1 Squat Clean (255#/165#)
1 Squat Clean (265#/175#)

Scale 15 MU to 25 C2B pull-ups

Checkout:

AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges

Complete as many rounds as possible in 5 mins of:
20 Double Unders
15 Push Press (75#/55#)
10 Front Rack Lunges (75#/55#)

BTWB 

SnoRidge CF_Jules_Photobomb_By Rob W

Photo by Rob W./ Photobomb by Michelle

Events:

Memorial Day Murph:
Coming up soon! Tune in for the schedule for this annual Memorial Day Hero WOD.
31Heroes:
We are registered once again to host the annual Team WOD 31 Heroes this August on Saturday 8/1. This will be our 5th year doing this workout. To sign up go here and click on the register link next to our gym.
In addition to typical weight/power lifting training I love to program complexes and EMOM’s. Their benefits are many vs. the standard strict strength program of fixed sets of single reps or no time domain. This article sums up what complexes are and why we do them.
Using Complexes: When, How and Why www.catalystathletics.com

Results

Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking Lunge

SnoRdige CF_Bill PP_by Rob WTeam WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking Lunge

As a team of 2 each partner must complete for time:
30 Row (calories)
Partner completes Deadlift Hold (205#/135#)
30 Push Press (115#/75#)
Partner completes Handstand Hold
30 Toes-to-bars
Partner completes Hang From Pull Up Bar
100m Overhead Walking Lunge With Plate (45#/25#)

* Partner 1 must complete 30 reps or 30 calories while Partner 2 maintains the static hold. Swap after the required reps are completed. Partner 2 then completes 30 while Partner 1 maintains static hold.
** OH Walking Lunge as a team for 100m, one partner works while one rests.
*** One bar, one plate, one rower per team.
Post total time.

Squat Snatch (Touch & Go) 2-2-2-2-2 & 5 RFT: Kettlebell Swings, Push Up (Deficit) and 400m

SnoRidge CF_Jill Push-up_by Rob WSquat Snatch (Touch & Go) 2-2-2-2-2

Squat Snatch (Touch & Go) 2-2-2-2-2

5 RFT: Kettlebell Swings, Push Up (Deficit) and 400m

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Push Up (Deficit) Hands on 25# plates
Run 400m

Strict Handstand Push-ups : 5x Max Rep & 3 RFT: Row (calories), Deadlifts and Wall Balls

SnoRidge CF_M Row_by Rob WStrict Handstand Push-ups : 5x Max Rep

Strict Handstand Push-ups 5x Max Rep

Rest as needed between efforts.
Scale to box pike, or 1 abMat under head. No kipping.

3 RFT: Row (calories), Deadlifts and Wall Balls

3 rounds for time of:
30 Row (calories)
15 Deadlifts (225#/155#)
30 Wall Balls(20#/14#)

BTWB 

Tune in starting tomorrow on the CrossFit Games live stream for the first weekend of Regionals competition.

Live coverage of the regionals begins Friday morning!

CrossFit Games Update: Atlantic Regional Preview

CrossFit Games Update: South Regional Preview

Results

Results cont

EMOM for 10 mins: Hang Power Cleans and Hang Squat Cleans & Pt. 1 "Test 3" & Pt. 2 AMRAP: DU and T2B

Hang CleansEvery 1 min for 10 mins: Hang Power Cleans and Hang Squat Cleans

Every 1 min for 10 mins do:
1 Hang Power Clean, pick load
1 Hang Squat Clean, pick load

* Perform both as a complex (linked as a set).

Pt. 1 “Test 3”

As many reps in 8 mins as you can of:
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Muscle-up, 4 mins

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Rest 3 minutes, then complete Pt. 2. Scale MU to max rep Ring dips or Jumping Muscle-ups.

3 Min. After Completing “Test 3”:

Pt. 2 AMRAP: DU and T2B

Complete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars

BTWB

What is “Test 3“? Read the link from the CrossFit Journal for the original 5 CrossFit tests back from 2003 that were designed to test the Ten General Physical Skills we train (strength, stamina, power, speed, cardiovascular endurance, agility, flexibility, accuracy, coordination, and balance).

CrossFit Games Update: Atlantic Regional Preview

Results

Results cont

Every 1 min for 10 mins: Hang Power Cleans and Hang Squat Cleans & Pt. 1 "Test 3"

Every 1 min for 10 mins: Hang Power Cleans and Hang Squat Cleans

Every 1 min for 10 mins do:
1 Hang Power Clean, pick load
1 Hang Squat Clean, pick load
Perform both as a complex (linked as a set).

Pt. 1 "Test 3"

As many reps in 8 mins as you can of:
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Muscle-up, 4 mins

Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Rest 3 minutes, then complete Pt. 2. Scale MU to max rep Ring dips or Jumping Muscle-ups.

Snatch Pull 3-3-3-3 & Randy

Snatch Pull 3-3-3-3

Snatch Pull 3-3-3-3

* Goal: Snatch Pulls @ loads of 90% to 110% of 1RM (Recommend 5% jumps)

SnoRidge CF_Randy Hero WOD by Rob W“Randy”

For time:
75 Power Snatches (75#/55#)

2015 Regional Event 1 Hero WOD “Randy”:

“Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.” ~ CrossFit.com

BTWB 

Today is officially SnoRidge CrossFit’s 6th birthday! Our baby has grown from just a 3 car garage to a converted office space to two big warehouses over the years. We couldn’t have done it without the support of all of the SRCF coaches, friends and family. Happy birthday to us!

Here is one of the first posts from our garage days on our website where I listed our WOD. After 5 years we are still posting the workout daily.

Happy 100th WOD to both Chris and Mike! So glad you both stuck with this!

SnoRidge CF_100 WOD Mike and Chris by Rob W

CrossFit Games:

Today we programmed the first Regional Individual Event. We will do some of the other Regional workouts over the next few weeks (some not all).

How to Watch Regionals

With Regionals beginning this Friday (South and Atlantic Regions) here is an in-depth video explaining the CrossFit Games drug testing program and also the unfortunate disqualification of last year’s men’s 16th place finisher Richard Bohlken.

Update Studio Special Report: Richard Bohlken

Results

Results cont

Back Squat 3-3-3 & Chipper: Presses and Squats

SnoRidge CF_Adam_Run_By Rob WBack Squat 3-3-3

Back Squat 3-3-3

Chipper: Shoulder Press, Overhead Squats, Push Press, Front Squats, Push Jerk, Back Squats

For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats (115#/75#)
20 Push Press (115#/75#)
25 Front Squats (115#/75#)
30 Push Jerks (115#/75#)
35 Back Squats (115#/75#)

BTWB

Photo by Rob W.

A pretty fair interview with the founder of CF aired on 60 Minutes last night. There are also some additional shorter video clips that were edited from the broadcast interview on the link below.

“Sharyn Alfonsi profiles Greg Glassman, a brash, former gymnast who created the CrossFit workout, now the basis for a chain of gyms that has become the largest in history.”

King of CrossFit: 60 Minutes Interview with Coach Greg Glassman

Results

Results cont

Team WOD: AMRAP 25 mins: Run, Dumbbells, and BodyWeight

Team WOD:

AMRAP 25 mins: 400m, Dumbbell Push Press, Pull-ups, Front Squats, Push-ups, Lunges, Air Squats

Complete as many rounds as possible in 25 mins of:
Run, 400 m
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunges (35#/20#)
50 Air Squats

This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

BTWB 

Congrats to TaylorSue on her 100th WOD! Go team!

TSue 100 WOD

Results