Community. Coaching. Caring.
Advanced RX Class:1 Squat Clean Thruster, pick load
Every 1 min for 7 mins.
For time:
2 rounds of:
Row 750m
20 Handstand Push Ups
— then —
2 rounds of:
20 Thrusters (115#/75#)
20 L-Pull Ups
* Scale L Pull-up to strict Pull-up
Complete as many rounds as possible in 16 mins of:
Run 100m
6 Overhead Squats (135#/95#)
12 Push-up (hand release)
2 Rope Climbs (15 ft.)
Scale: 2 Supine Rope Climbs to 1 Rope Climb (15 ft.)
Congrats to Erin on reaching your 100th WOD and staying on track! Especially considering you broke your hand ice skating this winter.
From Erin: “Three months ago today I had surgery to fix my broken arm, which made me think I really might never see #100 (let’s face it, I was already on the slow boat!) so when I saw BTWB this morning I was a little discouraged at how much scaling today’s WOD was going to take. But true to form my SRCF peeps came through and I left the box encouraged and smiling and sweaty with my 100th WOD in the rear-view mirror. I couldn’t have done it with all of you…thanks!”
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Mid Hang Above knee
Every 1 min for 10 mins do:
1 Deadlift, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
12-9-6-3 reps, for time of:
Deadlift, 225/155 lbs
Toes-to-bar
Rest 3 minutes between Pt. 1 and Pt. 2. Call time after first WOD, Clock keeps running. Note time on WOD 1. Deload bar for next couplet.
Every 1 min for 10 mins: Deadlifts, Hang Squat Cleans and Front SquatsEvery 1 min for 10 mins do:
1 Deadlift, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Toes-to-bar
Rest 3 minutes between Pt. 1 and Pt. 2.Call time after first WOD, Clock keeps running. Note time on WOD 1. Deload bar for next couplet.
12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Ball Slam (40#/30#)
Every Minute on the Minute for 5 Minutes:
Strict Pull-ups
You pick the number that you will be able to complete for all 5 rounds. Try to maintain that number. They do not have to be unbroken sets. Post number for each round.
Complete as many rounds as possible in 30 mins of:
20 Wall Balls (20#/14#)
Run 200m
10 Lateral Burpee (Over Barbell)
5 Power Cleans (205#/125#)
Photos by Rob W.
30 MINUTES?!?! The question of the day seemed to be “Am I out of my mind?” or “Are you angry?” Nope! In an effort improve different aspects of our conditioning we will be programming occasionally longer WOD’s. Typically I try to balance “short/medium/long” time domain workouts, with an emphasis more towards short and medium intervals. I realize we have neglected the longer interval. As the weather improves we will see a shift towards prolonged pain and suffering.
Events:
Get signed up for the PaleoNick cooking seminar this June! All day (10am to 4pm) on Sunday for the lecture plus cooking or you can just attend the lecture (10am to 1pm). Registration is below.
Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF
June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington
Understanding What Coaches Can and Can’t Do www.theboxmag.com
For time:
100 Double Unders
30 Power Snatches (115#/75#)
20 Handstand Push-ups
10 Muscle-ups
Photo by Rob W.
Watch Froning and Fraser in the aftermath of 15.5 and their battle to who would win the Open. Their reaction to that workout was surprisingly like the rest of us.
Close Grip Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat (close grip) 2-2-2-2-2, using heaviest weight per set
Find your Ground To Overhead 1 Rep Max.
7 minute limit as a team of 2. Share the bar.
Close Grip Snatch 1-1-1-1-1 +Overhead Squat (close grip) 2-2-2-2-2, using heaviest weight per set
AKA “Speal V. Khalipa”
For time:
1 Clean & Jerk (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats
2 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
3 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
4 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
5 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
6 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
7 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
8 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
9 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
10 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
Practice the Handstand Walk progression for 10 minutes
Photo by Rob W.
Fun throwback WOD from 2010 called “Speal V. Khalipa” for the Adv. RX Class yesterday. Ascending clean and jerks with a round of “Cindy” between each round of barbell movements is a grinder and a good mental test.
Congrats to Jules who found out she is invited to the CrossFit Games this summer as one of the top 10 teens in the world. Jules finished 8th worldwide in the Girls 16-17 age division and will get to compete. Details are coming!
