Standard RX – Page 240 – SNORIDGE CROSSFIT

Photos by @robcwilson
Post “Lumberjack 20” and 4th of July hangovers was a good test of rowing and abs of steel.
Here are a few pics from Lumberjack 20:

Pain in the Front Rack?
Here are some tips for fixing flexibility limitations in the front-rack position:
Rack It Right

Results

Lumberjack 20 & Team Lumberjack 30

Lumberjack 20

For time:
20 Deadlifts (275#/185#)
Run 400m
20 Kettlebell Swings (70#/53#)
Run 400m
20 Overhead Squats (115#/85#)
Run 400m
20 Burpees
Run 400m
20 Pull Up (Chest To Bar)
Run 400m
20 Box Jumps (24″/20″)
Run 400m
20 Dumbbell Squat Cleans (45#/30#)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org ~www.crossfit.com

BTWB

Team Lumberjack 30

For Time:
30 Deadlifts (275#/185#)
400m Run (as a team)
30 Kettlebell Swings (70#/53#)
400m Run
30 Overhead Squats (115#/85#)
400m Run
30 Burpees
400m Run
30 Pull-up (chest-to-bar)
400m Run
30 Box Jump (24″/20″)
400m Run
30 Dumbbell Squat Cleans
400m Run

Post total time.
* Choose Team or solo version. Run as a team, break up reps with your partner. Only one bar and DB’s per team, deload bar from DL to OHS.

BTWB

Photos by @robcwilson (No Rep DL from Josh H.)
Over 50 people hit a pretty tough workout today in honor of those who were killed in 2009 at Ft. Hood in a terrorist attack. It was a great morning in the gym.
Have a safe and happy 4th of July! Back to normal class schedule tomorrow!

Results Team

Results Solo

Push Press 2-2-2-2

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

BTWB

Push Press 2-2-2-2 & 3 RFT: Runs, Push Press and Front Squats

Push Press 2-2-2-2

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

BTWB

3 RFT: Runs, Push Press and Front Squats

3 rounds for time of:
Run 400m
15 Push Press (95#/65#)
15 Front Squats

BTWB

Photo by @robcwilson

Results

Results cont

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex. (Use mats)

BTWB

Snatch Pull + Hang Squat Snatch 1-1-1-1-1 & 3x AMRAP 4 mins: Double Unders, Hang Power Snatches and Lateral Burpees

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

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

BTWB

3x AMRAP 4 mins: Double Unders, Hang Power Snatches and Lateral Burpees

For 3 cycles:
AMRAP in 4 mins of:
30 Double Unders
15 Hang Power Snatches (75#/55#)
9 Lateral Burpee (Over Barbell)

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

BTWB

Photos by @robcwilson
Bob T. hitting the Burgener Warm-up. You’re never good enough to not work the mechanics, footwork, and timing with a PVC and then a bar before throwing weight on.
Our Red, White and Blue shirts and tanks are here! Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt.
4th of July Schedule:

9:30 class
10:30 class
All other class times cancelled that day (rest of week are normal hours)
No sign ups, just show up!

WOD is “Lumberjack 20” or “Team Lumberjack 30” (30 reps each exercise).
History of the Endurance Event at the CrossFit Games

Results

Results cont

Team WOD: Runs, Power Clean & Jerks, Box Jumps

As A Team of 2, Complete For Time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps

* Alternate reps as needed with your partner
** One bar, one box
Post total time.

BTWB

Photo by @robcwilson
Our Red, White and Blue shirts and tanks will be here on Monday afternoon. Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt and lets stand out!
4th of July Schedule:

9:30 class
10:30 class
All other class times cancelled that day (rest of week are normal hours)
No sign ups, just show up!

Dave Castro Tells Us What to Expect at 2018 Games
Understanding CrossFit

Results