Category: Pre Workout / Skill

Advanced RX: Partner deadlift 3-3-3-3-3 & Team WOD: FT: Partner Wall Balls, Partner Deadlifts, Handstand Walks

Advanced RX Class:

Partner deadlift 3-3-3-3-3

Partner deadlift 3-3-3-3-3

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

BTWB

Team WOD: FT: Partner Wall Balls, Partner Deadlifts, Handstand Walks

For time:
80 Partner Wall Balls (20#/14#)
— then —
21 Partner Deadlifts (315#/225#)
Handstand Walk, 32 ft (16 ft. each partner)
18 Partner Deadlifts
Handstand Walk, 32 ft
15 Partner Deadlifts
Handstand Walk, 32 ft
— then —
80 Partner Wall Balls

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:
SRCF Team Count – 12
Get signed up! The Open is coming Feb. 21st. We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks. Since your doing the workouts anyway then sign up! The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey. Select our gym when you register so that we can validate scores.
Results

Strict Pull-ups: 3×10 & FT: Rows and Power Snatch Chipper

Strict Pull-ups: 3×10

Strict Pull-ups 3×10

Rest as needed between sets.
* 3 sets of 10 strict PU or scale to a number you can do for all three sets or complete 3 x 10 supine ring rows.

BTWB

FT: Rows and Power Snatch Chipper

For time:
Row 500m
25 Power Snatches (75#/55#)
Row 400m
20 Power Snatches
Row 300m
15 Power Snatches
Row 200m
10 Power Snatches
Row 100m
5 Power Snatches

BTWB

Photo by @robcwilson

Wodapalooza is underway and after Day 1 the leaders are:

  • Elite Men – Patrick Vellner
  • Elite Women – Tia Clair Toomey (with Kristin Holte right behind her)
  • Elite Teams – CrossFit Mayhem…. wait, no it’s Team ROMWOD/WIT made up of four prior Games athletes Alec Smith, Jess Griffith, Cody Mooney, and Jamie Greene.  Mayhem Freedom is way down in a tie for 6th after a pretty poor day 1 (there are only 13 teams competing).

Kristin Holte Leads Wodapalooza After Event 2
Results
Results cont

Push Press 5-5-5-5 & AMRAP 11 mins: Double Unders, Toes-to-bars, Dumbbell Front Squats and Dumbbell Push Press

Push Press 5-5-5-5

Push Press 5-5-5-5

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

BTWB

AMRAP 11 mins: Double Unders, Toes-to-bars, Dumbbell Front Squats and Dumbbell Push Press

Complete as many rounds as possible in 11 mins of:
30 Double Unders
7 Toes-to-bars
7 Dumbbell Front Squats (50#/35#)
7 Dumbbell Push Press (50#/35#)

BTWB

Photos by @robcwilson

Josh Bridges has a YouTube Channel
“That’s right – the CrossFit (and actual) veteran is making weekly videos. If we gave you five guesses on the name of his channel, well, you’d probably only need one. Paying the Man is a look at Josh on an everyday basis, from his training to his life being a dad.
Bridges joins Rich Froning, Noah Ohlsen, Tia Toomey and Brooke Ence as athletes who are sharing more of their lives to the public through the video-sharing platform.”
Results
Results cont

Back Squat: 3 Rep Max & FT: Rope Climbs, Run, Back Squats

Back Squat: 3 Rep Max

Record your best Back Squat 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

FT: Rope Climbs, Run, Back Squats

For time:
2 Rope Climbs, 15 ft
Run 400m
21 Back Squats (135#/95#)
3 Rope Climbs, 15 ft
Run 400 m
15 Back Squats
4 Rope Climbs, 15 ft
Run, 400m
9 Back Squats
* Back squats taken from ground.

BTWB

Photo by @robcwilson

Start signing up for the Open! Registration is live! The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey.
Rich Froning and Mayhem Freedom Talk Plans for the 2019 CrossFit Games Season
Results
Results cont

Bench Press: 10-8-6-4-2 & FGB Style: Row Calories, Box Jumps and Hand Release Push-ups

Bench Press: 10-8-6-4-2

Bench Press 10-8-6-4-2

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

BTWB

FGB Style: Row Calories, Box Jumps and Hand Release Push-ups

5 rounds, 1 min per station, of:
Row Calories
Box Jump (24″/20″)
Hand Release Push-up
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

Alynn from the Teens class showing off her kipping HSPU!
2019 CrossFit Games Rulebook Released, Updates for All Athletes
CROSSFIT GAMES OPEN REGISTRATION IS NOW LIVE:
The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey.
We will program the Open WOD every Friday for all classes starting 2/22 for five weeks. Each Thursday the Open will announce the workout for that week. There will be RX, Scaled and Masters versions. If you plan to workout then you are doing the Open. Get signed up! Select our gym when you register so that we can validate scores.
Results
Results cont

Advanced RX: Snatch Balance: 2-2-1-1-1 & FT: Alternating Dumbbell Snatches, Lateral Burpees, Power Cleans

Advanced RX Class:

Snatch Balance: 2-2-1-1-1

Snatch Balance 2-2-1-1-1

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

BTWB

FT: Alternating Dumbbell Snatches, Lateral Burpees, Power Cleans

For time:
21 Alternating Dumbbell Snatches (50#/35#)
21 Lateral Burpee Over Bars
21 Power Cleans (135#/95#)
18 Alternating Dumbbell Snatches
18 Lateral Burpee Over Bars
18 Power Cleans (155#/105#)
15 Alternating Dumbbell Snatches
15 Lateral Burpee Over Bars
15 Power Cleans (185#/135#)

BTWB

Photo by @robcwilson

Results

SNORIDGE CROSSFIT