Category: Pre Workout / Skill

Lifting: 1 Snatch Pull + 1 Squat Snatch & Alt EMOM 18 mins: Rows, Power Snatches and Double Unders

Lifting: 1 Snatch Pull + 1 Squat Snatch

Snatch Pull 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex is 1+1 touch and go.

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Alt EMOM 18 mins: Rows, Power Snatches and Double Unders

Every 1 min for 18 mins, alternating between:
Row 150m
10 Power Snatches (75#/55#)
30 Double Unders
* Row M 150m / F 125m

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Photo by @robcwilson

As our teens class has now been underway for the past few weeks with Coach Lynn the group has been learning basic lifts and having fun! WE will take off the Thanksgiving week but begin right after so if there are any 11-15 year olds interested in signing up for 1 or 2 times per week then contact us.
Who won the Invitational? Click below:
2017 Reebok CrossFit Invitational Recap
Results
Results cont

Lifting: Bench Press and Bent Over Barbell Rows & 2 RFT: Air Squats, Push-ups, AbMat Sit-ups, Toes-to-bar, and Muscle-ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 7-7-7, using heaviest weight per set
Bent Over Barbell Row 7-7-7, using heaviest weight per set
Alternate Bench and Bent Over Row sets.

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2 RFT: Air Squats, Push-ups, AbMat Sit-ups, Toes-to-bar, and Muscle-ups

2 rounds for time of:
50 Air Squats
40 Push-ups
30 AbMat Sit-ups
20 Toes-to-bars
10 Muscle-ups
* Sub 10 Ring Dips each round

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Front Squat: 2RM & 7 RFT: Power Cleans, Thrusters and Lateral Burpees

Front Squat: 2RM

Find your Front Squat 2 Rep Max.

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7 RFT: Power Cleans, Thrusters and Lateral Burpees

7 rounds for time of:
7 Power Cleans (95#/65#)
7 Thrusters (95#/65#)
7 Lateral Burpee (Over Barbell)

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Photo by @robcwilson
We are almost through this Front Squat series! Next week will be our 1RM test.
With the changes coming to our region expect that it will likely be held in California. I also expect there will be changes for the Open that are yet to be announced. Should be an interesting Games season.
More Handstand Walk Obstacle Courses in the Future

Results

Results cont

Advanced RX: Round Of DT : 1RM & Pt.1: 9-7-5 reps for time & Pt. 2: 5 RFT: Kettlebell Swings, Box Jumps and Push Jerks

Advanced RX Class:

Round Of DT : 1RM

Record your best Round Of DT 1 Rep Max lift.
* Complete your heaviest 1RM of 12 DL + 9 HPC + 6 PJ complex.

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Pt. 1: 9-7-5 reps for time:

9-7-5 reps, for time of:
Bar Muscle-up
Squat Cleans (155#/105#)
* Rest 5 minutes then complete Pt. 2

Pt. 2: 5 RFT: Kettlebell Swings, Box Jumps and Push Jerks

5 rounds for time of:
10 Kettlebell Swings (70#/53#)
8 Box Jumps (30″/24″)
6 Push Jerks (155#/105#)
* 5 minutes after Pt. 1

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Photo by @robcwilson
Some BIG announcements coming for the 2018 Games season! Our region will be combined with California (meaning PNW athletes/teams will have a much harder path to the Games); Teams are reduced to 4 total (from 6), and some adjustments are being made to worldwide regions.

2018 CrossFit Season Will See Changes to Team Format and Regional Boundaries

Results

Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K Row

Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K Row

A single max effort Box Jump for total height.
* Out of the following 5 movements, choose 3 min. Must complete 3k row after max effort attempts. Rest between ME as needed. Box Jump is static, no step or run, stand up on top. (Two foot takeoff)

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Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K Row & For Time: Row 3K

Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K Row

A single max effort Box Jump for total height.
* Out of the following 5 movements, choose 3 min. Must complete 3k row after max effort attempts. Rest between ME as needed. Box Jump is static, no step or run, stand up on top. (Two foot takeoff)

BTWB

For Time: Row 3K

Row 3000 m

This is an all out effort for time.
* All must complete 3k row after max effort attempts

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Photos by @robcwilson
Saer DEMOLISHED the max height box jump on Friday. This was a static jump with a two footed takeoff (no stepping or running to the box). Standing still, about a foot behind the box and weights, and he nailed it at 54 1/2″!

Results

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Squat Snatch (Touch & Go) : 2 Rep Max & AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats

Squat Snatch (Touch & Go) : 2 Rep Max

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

BTWB

AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats

Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Hand Release Push-Ups
15 Overhead Squats, pick load

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SRCF Teens class photo by @robcwilson
An interview with one of the all time best:
The Europe Team: Annie Thorisdottir

Results

Results cont

Alt EMOM 10 mins: Touch And Go Deadlifts and Ring Dips & 5 RFT: Deadlifts and Burpees

Alt EMOM 10 mins: Touch And Go Deadlifts and Ring Dips

Every 1 min for 10 mins, alternating between:
4 Touch And Go Deadlifts, pick load
8 Ring Dips

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5 RFT: Deadlifts and Burpees

5 rounds for time of:
5 Deadlifts (275#/185#)
10 Burpees
* Touch and Go, no dropping

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Photo by @robcwilson
A great guy gets a well deserved chance to show why as a coach and an athlete his team always makes the Games:
CrossFit Invitational: THE USA TEAM: ADAM NEIFFER
The Burpee
The Deadlift
Results

Results cont