Category: Standard RX

AMRAP 16 mins: Dumbbell Box Step-ups, Dumbbell Push Press and Double Unders

AMRAP 16 mins: Dumbbell Box Step-ups, Dumbbell Push Press and Double Unders

Complete as many rounds as possible in 16 mins of:
16 Dumbbell Box Step-ups, pick load (20″)
16 Dumbbell Push Press
48 Double Unders
* Single Arm DB PP alternate each arm 8 reps
* DU Sub: 48 Single Under Pogo Jumps or 48 Lateral Line Hops

BTWB

Photo by @robcwilson

Fun Zoom class at 5pm today with 11 people! We will do another this week (likely Wednesday).  Stay tuned for the link on the Facebook group.

Sign up for the Support Your Local Box Fundraiser! There is still plenty of time, you can still submit a score, and the next WOD (Workout 2) is going to be released this Friday at 12PST.

If you haven’t yet completed WOD 1 (10 min AMRAP) scroll down for details and knock it out.

SRCF Total registered: 67 Athletes

Support Your Box Fundraiser: Rogue is going to match donations! IF you donated then please go into your profile and ADD THIS HASHTAG!

If you use the hashtag #ryourogue once you have registered, the affiliate you select will receive double the amount you gave. Rogue’s contributions will occur on a first-come, first-served basis until $100,000 has been distributed. There are no other requirements.

Instructions (if you donated):
Log In to your Games profile (where you registered)
Select “Your Dashboard”
Scroll to bottom
Type “ryourogue” into Hashtags

90% of U.S. Affiliates Closed, Nearly 80% Globally

Results

Team WOD: AMRAP 15 mins: Run and Single Dumbbell Thrusters & Solo WOD: 8 RFT: Run and Single Arm Dumbbell Thrusters

Team WOD: AMRAP 15 mins: Run and Single Dumbbell Thrusters

As a Team of 2 Complete as many rounds as possible in 15 mins of:
Run 100m
8 Single Dumbbell Thrusters, pick load

* Partners will alternate each FULL round (one works, one rests). Swap after each run. Can do single arm thrusters or can do two hand thruster hold DB/KB in front rack.

BTWB

Solo WOD: 8 RFT: Run and Single Arm Dumbbell Thrusters

8 rounds for time of:
Run 100m
8 Single Arm Dumbbell Thrusters, pick load
* Individual Option
* 100m run should be a sprint, complete 4 reps per arm single arm thrusters or 8 reps with two hand front rack hold thruster on DB/KB

BTWB

Photo by @robcwilson

Don’t forget to submit your score if you signed up for the Support Your Box Fundraiser!  You can also set your own leaderboard up by following these steps.

It’s also not too late to sign up. You can register at any point in the the next three weeks (for free) and submit scores by 4/24.

Create a custom Leaderboard:

  1. Log in to your Games profile
  2. Select “Your Leaderboards”
  3. Select “Create new”
  4. Name it
  5. Scroll to “Step 4” and add our affiliate
  6. Save and View

SRCF Total registered: 66 Athletes

No Equipment, No Problem

Team WOD: AMRAP 15 mins: Run and Single Dumbbell Thrusters

Team WOD: AMRAP 15 mins: Run and Single Dumbbell Thrusters

Complete as many rounds as possible in 15 mins of:
Run, 100 m
8 Single Dumbbell Thrusters, pick load
* As a Team of 2 complete AMRAP 15 Minutes of Run and DB or KB Thrusters.
* Partners will alternate each FULL round (one works, one rests). Swap after each run. Can do single arm thrusters or can do two hand thruster hold DB/KB in front rack.

BTWB

Support Your Local Box Fundraiser – Workout 1 & Checkout Option: 5 RFT: Double Unders and Run

Support Your Local Box Fundraiser – Workout 1

Complete as many rounds as possible in 10 mins of:
10 Air Squats
9 Dumbbell Snatches, right arm (50#/35#)
10 Push-ups
9 Dumbbell Snatches, left arm (50#/35#)
* Sub KB for DB and either snatch or complete a KB C&J

BTWB

Workout Description & Scorecard

Checkout Option: 5 RFT: Double Unders and Run

5 rounds for time of:
35 Double Unders
Run 200m
* Optional checkout

BTWB

Photo by @robcwilson

Support Your Box Fundraiser: Rogue is going to match donations! IF you donated then please go into your profile and ADD THIS HASHTAG!

If you use the hashtag #ryourogue once you have registered, the affiliate you select will receive double the amount you gave. Rogue’s contributions will occur on a first-come, first-served basis until $100,000 has been distributed. There are no other requirements.

Instructions (if you donated):
Log In to your Games profile (where you registered)
Select “Your Dashboard”
Scroll to bottom
Type “ryourogue” into Hashtags

Workout 1 is Live

Submit your score when you are done to get credit on the leaderboard.

SRCF Total registered: 57 Athletes

Sara Sigmundsdottir Signs with Volkswagen

AMRAP 12 mins: One Arm Devil Press and Box Jump Overs

AMRAP 12 mins: One Arm Devil Press and Box Jump Overs

Complete as many rounds as possible in 12 mins of:
8 One Arm Devil Press, pick load
8 Box Jump Overs (24″/20″)

* One arm DP, watch video for technique tips. Alternate arms or split every 4 reps. For KB, perform burpee then complete a one arm KB Snatch or a KB Clean and Jerk. Don’t snatch KB if you are banging your wrist. Switch to Burpee + two handed Sumo High Pull. If you don’t have a box do 8 Jumping Squats AKA Tuck Jumps.

BTWB

Photo by @robcwilson

We are up to 40 registered athletes for the Home Open! Get signed up and have your family do it too!

Support Your Local Box Fundraiser

  • Starts Friday 4/3
  • Team SRCF: 40 People registered
  • We will program it every Friday for the next 3 weeks
  • Cost is free!
  • Anyone wishing to donate can and it will go to the affiliate you designate (if you choose us we greatly appreciate it and cannot thank you enough!)
  • No judge or score validation needed, you just have to submit it on time each week to count on the Leaderboard.
  • WOD’s will be accessible for all, and will have a RX and Scaled version. Minimal equipment.
  • Please register and let’s show how many people are truly still doing CrossFit at home during this crisis
  • The first workout will be released on Friday, April 3 and as soon as it is announced we will program it for the day

From CrossFit:

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

EVENT FORMAT

Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

HOW TO GET INVOLVED

Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

REGISTER

AMRAP 12 mins: Single Arm Front Rack Walking Lunges, Single Arm Bent Over Rows and Double Unders

AMRAP 12 mins: Single Arm Front Rack Walking Lunges, Single Arm Bent Over Rows and Double Unders

Complete as many rounds as possible in 12 mins of:
12 Single Arm Dumbbell Front Rack Walking Lunges, pick load
12 Single Arm Dumbbell Bent Over Rows, pick load
36 Double Unders
* Alternate arms as needed. Use DB or KB. Double Under Sub: 72 Single Unders or 36 line hops (lateral)

BTWBPhoto by @robcwilson

ALLLLLLLLLL RIGHT EVERYBODY!

Sign up for the Support Your Local Box Fundraiser aka the “2020 COVIDFit Games” aka the “Stay-at-Home Open”.

  • Starts this Friday 4/3
  • Team SRCF: 25 People registered
  • We will program it every Friday for the next 3 weeks
  • Cost is free!
  • Anyone wishing to donate can and it will go to the affiliate you designate (if you choose us we greatly appreciate it and cannot thank you enough!)
  • No judge or score validation needed, you just have to submit it on time each week to count on the Leaderboard. So Frank this is your year to make the COVIDFit Games!
  • WOD’s will accessible for all, and will have a RX and Scaled version. Minimal equipment. Get your family in on it!
  • Please register and let’s show how many people are truly still doing CrossFit at home during this crisis
  • The first workout will be released on Friday, April 3 and as soon as it is we will program it for the day

From CrossFit:

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

EVENT FORMAT

Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

HOW TO GET INVOLVED

Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

REGISTER

21-18-15-12-9-6-3: Kettlebell Swings and Push-up (hand release)

21-18-15-12-9-6-3: Kettlebell Swings and Push-up (hand release)

21-18-15-12-9-6-3 reps, for time of:
Kettlebell Swing (53#/35#)
Push-up (hand release)
* Sub DB for KB swing. Use two hands and swing DB between legs to overhead using straight arms and KB technique. Keep back flat and core braced, eyes up.

BTWB

Photo by @robcwilson

Our second checkout for equipment loans is complete and we had a large amount of dumbbells, kettlebells, boxes and PVC’s go out the door. Thanks for showing up and hope this helps serve you well for the duration of this stay-at-home order.  Can’t wait to see everyone back in the gym!

Crossfit announced the “Support Your Local Box” fundraiser

Registration opens tomorrow for the above event and we are programming this each Friday! Please sign up and register, regardless of any donation. It’s free and I think with everything going on it’s important to show as realistic a number of those participation around the world as possible.

I had originally programmed the 2012.1 Open WOD of 7 minutes of burpees to a 1 ft. target overhead this week but have pushed it out since I can see this being one of the events.

More info:

“The Open” At Home Edition

AMRAP 15 mins: AbMat Sit-ups, Single DB Hang Clean & Jerks and Dumbbell Goblet Squats

AMRAP 15 mins: AbMat Sit-ups, Single DB Hang Clean & Jerks and Dumbbell Goblet Squats

Complete as many rounds as possible in 15 mins of:
45 AbMat Sit-ups
30 Single Dumbbell Hang Clean & Jerks (50#/35#)
15 Dumbbell Goblet Squats (50#/35#)
* Hang C&J are not alternating. Break as needed to complete 15 per arm. If you have a KB, sub a hang C&J.

BTWB

Photo by @robcwilson

UPDATE: Tuesday 3/31 from 5-6pm will be our 2nd checkout day to allow everyone EITHER one more DB/KB OR one Box (couples share a box). You can choose a box OR another KB/DB to try to loan equip out to everyone.

Please support our box!

Starts THIS Friday 4/3 with the first WOD!

From crossfit.com:

The Support Your Local Box Fundraiser is an event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. You, the network of CrossFit affiliates, have proven your leadership over the past few weeks with your commitment to serving your members despite these challenging circumstances. Now, the entire CrossFit community has an opportunity to come together in support of you.

The Support Your Local Box Fundraiser format is as follows:

Event Format
Over a three-week period, CrossFit will release three classic workouts, each with a scaled option that can be performed with minimal or no equipment by athletes of any ability level. All athletes who participate will have their names displayed on the Open leaderboard during the competition and will be able to create smaller leaderboards among friends, family, and other members of their affiliate by using leaderboard hashtags.

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, March 31, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

How to Get Involved
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time, and we want everyone in your communities to have the opportunity to participate without barriers.

When participants register, they will have the option to select a contribution amount ranging from $20 to $1,000, or participate at no cost. Participants can select which affiliate they want to receive their contribution. When the competition closes, 100% of the proceeds collected will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

FT: Air Squats, Double Unders, Air Squats and Double Unders

FT: Air Squats, Double Unders, Air Squats and Double Unders

For time:
100 Air Squats
100 Double Unders
100 Air Squats
100 Double Unders
* DU scale = 150 singles OR complete 100 line hops (jump laterally over a line; each jump =1 rep)

BTWB

Congrats to Coach Shay and Andrew on their new healthy baby girl Amelie! Can’t wait for her to meet the gym family!

Photo by @robcwilson

CrossFit Announces Online Competition To Raise Cash For Affiliates