Community. Coaching. Caring. Since 2009.
Thruster 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share a rack.
For time:
15 Thrusters, 135 lbs
Run, 200 m
20 Thrusters, 95 lbs
Run, 400 m
30 Thrusters, 65 lbs
Run, 800 m
Post total time.
For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m
Post total time.
Squat Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set
Advanced RX Class:Squat Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set
2 rounds, each round for time, of:
15 Box Jumps (30″/24″)
10 Squat Snatches (135#/85#)
15 Clean & Jerks (135#/85#)
Rest 2 mins between each round.
Record each round time and note the 2 min. rest between rounds.
Skill Work
12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches (perfect form), overhead squats (perfect form).
This is not hang out and visit time, this is SKILL WORK TIME. Maybe work on 2 different skills!
Post what you did and the specifics in the comments.
You only have 12 minutes.
Skill Work time must include 3×5 strict pull-up, then use remaining time for any other skill.
3 x 5 Strict Pull-up and Skill Work3×5 Strict Pull-up then complete:
Skill Work
12 Minutes to practice any skill you need work on.
Ex: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, etc.
3 rounds for time of:
50 Double Unders
25 Wall Balls
10 Muscle Ups
Or
3 rounds for time of:
50 Double Unders
25 Wall Balls
10 Chest-to-bar Pull-ups
Photos by Rob W.
Happy 800th WOD to LuAnne! That is a lot to be proud of. Tonight was her “800 Party” and it seemed like half the gym pretty much showed up. Good energy and lots of fun for all who completed this variant on an old Open workout (12.4). Speaking of the Open, I can’t wait for Friday Night Lights!
If you are on the fence about the Open, then not only is there a scaled option this year, but you need to watch the first video below and get over your excuses.
Dave Castro Explains the Scaled Option
Also congrats to Mike M. for his first muscle-up today!
Nutrition:
Lynn is starting her own protein bar business and is taking orders from SRCF members. To place orders and for information about ingredients you can click on the order form link.
“SnoRidge friends,
As many of you already know, I’ve been occasionally offering my protein bars to gym members with a goal of fine tuning my recipes and eventually offering them for sale. I have finally bit the bullet and decided to go ahead with it. As it is currently a hobby, I’d like to mainly cater to SnoRidge athletes, family and friends. My goal is to eventually turn my passion and hobby into a business.
With the help of Tom and Michelle, the link to my order form will be posted on SnoRidge’s website. When I receive your completed order form, I will then email you with your invoice. Payments can be in cash or through PayPal. For more detailed information, please take a look at the order form. If your questions are still not addressed, feel free to email me at nfbars@gmail.com or ask me when you see me!
~ Lynn”
Row 1500 m
This is an all out effort for time.
* After you finish squatting, grab a rower and go
Congrats Paul on hitting WOD #300!
Crock Pot recipe goodness from “Paleo Nick“: “Nick’s Zone: Chuck-wagon Brisket Pot Roast” – CrossFit Journal [video] and [recipe]
Free T-Shirt or Tank with Subscription in January from Paleo Nick
Every 1 min for 10 mins do:
1 Bear Complex
* No squat clean, PC then FS, PP, BS, PP. (Thruster allowed, no jerks)
Complete as many rounds as possible in 15 mins of:
5 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
5 Shoulder-to-Overheads (135#/95#)
5 Burpees
Although we explain it often, most forget what the heck the Burgener Warm-up is. Listen to Coach B explain it himself.
Coach Burgener Explains The Burgener Warm-up
This warm-up should be approached with discipline and consistency of movement. It is not only a prep series to get ready to snatch; it’s a cycle that creates repetition in speed, bar path, technique and footwork and will directly improve your snatch movement or reinforce bad movement. Whether you use a PVC or an empty bar, treat it the same as if you are under load. You want to move with “perfection” each and every time.
Every 1 min for 10 mins do:
1 Bear Complex
No squat clean, PC then FS, PP, BS, PP. (Thruster allowed, no jerks)
Bench Press 5-5-5-5-5Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Attention Teens! The CF Open will have a teen division this year with two age categories (14-15 and 16-17). I strongly encourage all of our teens to register compete in the teens division and kick some butt! These divisions will be filled with competition any teenager will see in the future as they continue with CrossFit, rather than competing in the Open against old(er) people like me.
