Standard RX – Page 215 – SNORIDGE CROSSFIT

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 3 RFT: Wall Balls and Bar Muscle-ups

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips

BTWB

3 RFT: Wall Balls and Bar Muscle-ups

3 rounds for time of:
30 Wall Balls (20#/14#)
10 Bar Muscle-ups
* Sub strict pull-ups for BMU

BTWB

Photo of Darth Pull-up by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 25
Get signed up! We are up to 26 for the Open. 19.1 WOD announcement coming Feb. 21st. If we can get enough to register we may do two Intramural Teams in the gym!
Welcome to the 2019 CrossFit Games Season

We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
Select our gym when you register so that we can validate your scores

Results
Results cont

Snatch: 1-1-1-1-1 & 4 RFT: Rows, Push-ups and Squat Snatches

Snatch: 1-1-1-1-1

Snatch 1-1-1-1-1

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

BTWB

4 RFT: Rows, Push-ups and Squat Snatches

4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatch (95#/65#)
Rest 1 min

BTWB

Photo by @robcwilson

McKernan, Oldroyd Among HQ’s New Wave of Layoffs
Results
Results cont

Winter is here!

Tuesday 2/12 ALL Classes cancelled due to the White Walkers breaking through the Wall. Fend for yourselves today!
Stay tuned for announcements for Wednesday by checking here, Facebook or Instagram. We will hopefully have more reinforcements from Winterfell.

Front Squat: 3 Rep Max

Record your best Front Squat 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

Front Squat: 3 Rep Max & AMRAP 12 mins: Front Squats, Chest-to-bar Pull-ups and Double Unders

Front Squat: 3 Rep Max

Record your best Front Squat 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

AMRAP 12 mins: Front Squats, Chest-to-bar Pull-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
5 Front Squats (155#/105#)
10 Chest-to-bar Pull-ups
25 Double Unders

BTWB

SCHEDULE ALERT:

Monday 2/11

5:30am Class Cancelled
All other AM classes normal times
4:00, 5:00, and 6:00pm classes normal times
5:00pm Teens Class Cancelled
7:00 pm Class Cancelled

On Ramp: Rescheduled to Wednesday at 7pm
Tuesday 2/12

5:30am Class Cancelled
ALL 8:30, 9:30, and 11:30am classes Cancelled
Normal classes running starting at 4pm and after today!
Let’s hope they plow side roads and clear the gym parking lot
Please stay tuned for further announcements on our Facebook or Instagram pages

Photo by @robcwilson

We have 23 people signed up for the Open. Sign up now, we have 10 days until the Open begins!
The GAUNTLET at Wodapalooza
Results

All Friday afternoon classes have been CANCELLED

All Friday afternoon (all PM) classes have been CANCELLED due to Snowmageddon 2.0. (We don’t want anyone risking an accident trying to get to the gym)
Please check Facebook or IG tomorrow morning about Saturday classes.
Be safe out there!

Team WOD: 50-40-30-20-10: Row, Power Snatches and Box Jumps

As a team of 2 complete 50-40-30-20-10 reps, for time of:
Row Calories
Power Snatch (95#/65#)
Box Jump (24″/20″)
* As a team of 2, alternate work rest with your partner. Share a rower, bar, and box.

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 23
Get signed up! We are up to 23 for the Open. 19.1 WOD announcement coming Feb. 21st.
A Global Game in Search of National Champions

Results