Strict Pull-ups : 5×4 & FGB Style – Handstand Push Ups, Front Squats and Pull-ups

Strict Pull-ups : 5×4

Strict Pull-ups 5×4

Rest as needed between sets.

SnoRidge CrossFit_Air Squat_by Rob W“FGB Style” – Handstand Push Ups, Front Squats and Pull-ups

3 rounds, 1 min per station, of:
Handstand Push Up
Front Squat (135#/95#)
Pull-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

Events:

This Saturday Aug. 1st is 31Heroes!

“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.”

This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.

We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.

Day at the Games: Awards Ceremony

Results

Results cont

Snatch 1-1-1 & Chipper: Rows, Air Squats, Runs and Power Snatches

Mike M_250 WODSnatch 1-1-1

Snatch 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
In 10 minutes, build to a heavy single (full snatch). Not a max.

Chipper: Rows, Air Squats, Runs and Power Snatches

For time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches (Pick load)

BTWB 

Congrats to Mike M. on completing his 250th WOD yesterday! Love to see people practice consistency and discipline to better health!

We are back.  The Games are in the rear view mirror and now it’s time to catch up and get back to using our fitness.  All of the past week’s results will be up soon so thanks for the patience.  Speaking of thanks, a big THANK YOU to all of our coaches for keeping the gym on track with almost all classes being covered while the bulk of us were at the Games.  It’s not easy running so many classes everyday for just a few coaches and the sacrifice from each of you to your personal schedule is greatly appreciated.

Jules_CF Games_by Rob WAs usual the Games was an awesome experience that was both fun and exhausting, and having the opportunity to have Jules compete in the teens division was particularly rewarding.  Going into the Games as the 9th ranked teen in her division out of the Open, Jules finished in 9th at the Games.  We are really proud of her for her effort, results and the constant smile on her face throughout some tough workouts and long days. The Games stage proves that those competing are among the best CrossFitters in the world, regardless of what division.  Jules you are PROVEN!

All of the teens that were there are laser focused and so advanced its shocking to think that they are putting up numbers that several years ago were what the individual Games athletes were doing. It’s going to be a tough task to get back there, but I have no doubt Jules will be putting in the work this next year to get back out on the soccer stadium field in the Stub Hub.

The Fittest on Earth

Teen, Masters Winners Crowned

Results

Results cont

Shoulder Press 3-3-3-3-3 & 5 RFT: Push-up (hand release), Run, Wall Balls and Double Unders

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

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

5 RFT: Push-up (hand release), Run, Wall Balls and Double Unders

5 rounds for time of:
10 Push-up (hand release)
Run 200m
20 Wall Balls (20#/14#)
20 Double Unders

Power Snatch 1-1-1-1-1 & 5 RFT: Toes To Bars, Power Snatches and Wall Balls

Power Snatch 1-1-1-1-1

Power Snatch 1-1-1-1-1

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

5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)

Back Squat 5-5-5 & AMRAP 12 mins: Overhead Walking Lunge With Plates, Box Jump Overs and Handstand Push-ups

Back Squat 5-5-5

Back Squat 5-5-5

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

AMRAP 12 mins: Overhead Walking Lunge With Plates, Box Jump Overs and Handstand Push-ups

Complete as many rounds as possible in 12 mins of:
10 Overhead Walking Lunge With Plates (45#/25#)
10 Box Jump Overs (24″/20″)
5 Handstand Push-ups