Squat Clean 2-2-2-2-2 & 21-15-9: Handstand Push Ups, Ring Dips, Push-ups, Pull-ups, and Squats for time

Push-ups

Squat Clean 2-2-2-2-2

Squat Clean 2-2-2-2-2

Touch and go

21-15-9: Handstand Push Ups, Ring Dips, Push-ups, Pull-ups, and Squats for time:

21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up
Chest-to-bar Pull-up
Air Squat

BTWB  

Good video progression below of the Hang Snatch up to some heavy loads for both the men and women. The film angle allows you to see what causes the good lifts vs. the misses in both their footwork, receiving position, and extension.

Chad Mackay, 225-245-260-275-285-295-300 lb. – [video]

Holiday Schedule:

12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results
Results cont

Team WOD: Row (calories), Overhead Squats, Toes-to-bars, Burpees

Main Class:

Team WOD: Row (calories), Overhead Squats, Toes-to-bars, Burpees

As a team of two complete for time:

100 Row (calories)
50 Overhead Squats (95#/65#)
50 Toes-to-bars
50 Overhead Squats
50 Toes-to-bars
100 Burpees
Post total time.
* Break up reps with your partner, but only one may be working at a time.
** One barbell per team.

Holiday Schedule:
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results

Front Squat 3-3-3-3 & Chipper: Run, Wall Balls, Kettlebell Swings, Box Jumps, Sit-ups

WB_MarkFront Squat 3-3-3-3

Front Squat 3-3-3-3

Chipper: 800 m, Wall Balls, 600 m and 5 more

For time:
Run 800m
50 Wall Balls (20#/14#)
Run 600m
50 Kettlebell Swings (53#/35#)
Run 400m
50 Box Jumps (24″/20″)
Run 200m
50 AbMat Sit-ups

BTWB Holiday Schedule:
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Lock in the Lats With Sage Mertz – [video]

Results

Results cont

Power Snatch 1-1-1-1-1 & FT: Power Snatches and Rope Climbs

Rope ClimbsPower Snatch 1-1-1-1-1

Power Snatch 1-1-1-1-1

15 min. max

FT: Power Snatches and Rope Climbs

For time:
12 Power Snatches (155#/105#)
3 Rope Climbs 15 ft.
9 Power Snatches
3 Rope Climbs
6 Power Snatches
3 Rope Climbs
3 Power Snatches
3 Rope Climbs

Team WOD

FT: Power Snatches and Rope Climbs

As a team of 2 complete for time:
24 Power Snatches (155#/105#)
6 Rope Climbs 15 ft.
18 Power Snatches
6 Rope Climbs
12 Power Snatches
6 Rope Climbs
6 Power Snatches
6 Rope Climbs

* Sub 2 Supine Rope Climbs to 1 Rope Climb

** One partner works at a time

Choose Solo or Team Version.

Merry Christmas to all! Hope everyone is having a safe and happy Holidays!

Holiday Schedule:
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes

Foundations” by Greg Glassman

Results

Feats of Strength & Airing of the Grievances

Happy Festivus!

Josh 1RM Pull-upFeats of Strength

1RM Weighted Pull-up

Record your best Weighted Pull-up 1 Rep Max lift.
* Scale to progressively harder single strict assisted Pull-up; 5×3 Pull-ups or Ring Rows

Airing of the Grievances

21-15-9 reps, for time of:
Power Clean (155#/100#)
Box Jump (30″/24″)

BTWB 

Not sure what Festivus is? It’s the festivus for the rest of us! Let’s RUMBLE!

From Wikipedia:

The “Airing of Grievances” occurs during the Festivus meal and in which each person tells everyone else all the ways they have disappointed them over the past year.

After the meal, the “Feats of Strength” are performed, involving wrestling the head of the household to the floor, with the holiday ending only if the head of the household is actually pinned.

The Festivus YouTube

Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results
Results cont
Team of Champions: The Story of the CrossFit Invitational
Brett Marshall, Butterfly Pull-up Originator

Squat Clean Thruster 1-1-1-1-1 & Coe

Rings_Rob W

Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

Coe

10 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)

Post total time.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. ~ crossfit.com

Or

1/2 “Coe”

5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)

Post total time.

Pic by Rob W.

Very interesting analysis of the past few CF Games using the new Regional and qualifier format. Had they used this system last year we would have seen a far better overall representation at the Games for both men and women.

Who Makes the Cut?
Results
Results cont

12 WOD's of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!

12 Descending Rounds For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
* Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc. up to 12.
BTWB
Jingle BellElf Rob

Today was our traditional annual “12 WOD’s of Christmas” workout and almost everyone figured it out and fell into the rhythm of it. The first five exercises are a light “barbell complex” where the sequence of movements progress together. It allows you to “link” them so that after you complete the Deadlifts you transition to the Power Cleans then Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. I love this combination of exercises for a “12 Days WOD” because it keeps both the reps of each movement and load low, and the workout is about moving fast and and not getting “stuck” at any one exercise.

We also had the Outside the Box paleo food truck here and our Ugly Sweater Holiday Potluck party. With a turnout of  over 60 people (50 doing the WOD) there was a ton of great food, terrible sweaters and good times. Thank you to everyone for patiently dealing with waiting until your wave for the workout could go, and for those  who brought food to share. We will hope to have the Outside the Box food truck back out for our next event, maybe at the end of the Open.

The Bar Muscle-up With David Durante – [video]

Overhead Squat 3-3-3-3-3 & 12 Minutes of Skill Work

Overhead Squat 3-3-3-3-3

Overhead Squat 3-3-3-3-3

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

12 Minutes of Skill Work

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.
After OHS 5×3, spend remaining time on skill work for any movement you need to work.

Overhead Squat 3-3-3-3-3 & Skill Work & Checkout WOD

2 Min OHS Challenge

Overhead Squat 3-3-3-3-3

Overhead Squat 3-3-3-3-3

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.
Example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, or choose a Lift (use perfect form).
This is not hang out and visit time, this is practice time.

Checkout WOD

As many reps as possible in 2 mins of:
Overhead Squat (75#/45#)

Rep is complete when full depth is achieved at the bottom of the squat (below parallel), and both hips, knees, and elbows are fully extended at the top.
Optional choose Max Reps OHS or max effort 1k Row.

BTWB  

Tomorrow is the Ugly Sweater / 12 Days of Xmas WOD and our Christmas Pot Luck / Food truck lunch!

  • Class times: 9:30, 10:30 and additional wave beyond as needed.
  • WOD is performed like the song “The 12 Days of Christmas”. Start with 1 rep of the first exercise, then do 2 of the second exercise and 1 rep of the first exercise. Then 3, 2, 1 reps etc. all the way up to the 12th day and back down.
  • Outside the Box Food truck will be onsite and serving from approximately 11:00am to 1:30pm
  • We will setup some tables for potluck items (they don’t have to be paleo!)
  • We will provide coffee and heavy cream, plates and utensils.

Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes