Every 1 min for 8 mins: Squat Cleans and Front Squats
Every 1 min for 8 mins do:
1 Squat Clean, pick load
1 Front Squat, pick load
Category: Pre Workout / Skill
Bench Press 10-10-10 & 4 RFT: Run, Handstand Push Ups and Rope Climbs
4 RFT: Run, Handstand Push Ups and Rope Climbs
4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs (15 ft)
BTWB
Pics by @robcwilson
CF Games:
This quote and the below article is a good summary of the difference in the Open vs. Regionals.
“The Open is more about testing how many reps an athlete can handle before breaking down and the Regionals are more about testing how quickly an athlete can get work done.”
Why Some CrossFit Athletes Dominate the Open and Fail Regionals
Bench Press 10-10-10
Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Muscle-ups : 3x Max Rep
Muscle-ups : 3x Max Rep & 3 RFT: Run, Power Cleans and AbMat Sit-ups
Muscle-ups : 3x Max Rep or MU Practice
Muscle-ups 3x Max Rep
Muscle-up Practice (Progressions, Strict Pull-up, Ring Dip, False Grip, Ring Pull-up, Kip, etc.)
3 RFT: Run, Power Cleans and AbMat Sit-ups
3 rounds for time of:
Run 600m
10 Power Cleans (155#/105#)
40 AbMat Sit-ups
BTWB
Happy birthday Mums!
Check out who made the CF Games Update show tonight! This is so cool to see:
CrossFit Games Update: Teen Edition
Congrats to Saer on his 250th WOD and to Barbara on her 400th! We’ve had a lot of milestones lately. I need to reorder 100 WOD T-shirts for women, so please let me know your size if you want one.
This weekend we have a bunch of people competing at the Whiskey Throttle Throwdown in Woodinville at CrossFit Nine in the team competition. There are 7 from SRCF who will be competing in various divisions. If you are interested in future competitions there are many in the gym who can point you to where to learn about upcoming events.
Snatch : 1 Rep Max & 15-10-5: Squat Snatches, Box Jumps and Toes-to-bars
15-10-5: Squat Snatches, Box Jumps and Toes-to-bars
15-10-5 reps, for time of:
Squat Snatch (115#/75#)
Box Jump (30″/24″)
Toes-to-bar
BTWB
Photo by @robcwilson
Did you know our SRCF Instagram and photos are managed by @robcwilson? Check it out @snoridgecrossfit
So many PR’s or tying your current PR today. Great to hear the PR bell rung each hour this afternoon! If you are “stuck” or feel like your lift is not progressing focus on your technique, positions and footwork at a working % of your 1RM (i.e. much lighter). Make those lifts consistent, and focus on fixing faults. It will lead to forward progress.
CF Games: “Emotions of Competition” – [video]
Thruster 2-2-2-2-2 & Thrusters, Pull-up (chest-to-bar), Runs
Thrusters, Pull-up (chest-to-bar), Runs
5 rounds for time of:
7 Thrusters (135#/95#)
7 Pull-up (chest-to-bar)
200m Run
Thruster 2-2-2-2-2
Thruster 2-2-2-2-2
Thruster 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Jerk 2-2-2-2-2 & FT: Run then 3 Rounds of Overhead Squats and Push Jerks
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.