Category: Standard RX

Lifting: 1 Squat Snatch + 1 Overhead Squat & 3 RFT: Run, Overhead Squats and Toes-to-bars

Lifting: 1 Squat Snatch + 1 Overhead Squat

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1+1

BTWB

3 RFT: Run, Overhead Squats and Toes-to-bars

3 rounds for time of:
Run 400m
30 Overhead Squats (75#/55#)
20 Toes-to-bars

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 Fireworks 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!

The Overhead Squat
CrossFit Extends Contract With Madison

Results

Thruster: 3RM & AMRAP 20 mins: Med Ball Cleans, Box Jumps and Runs

Thruster: 3RM

Find your Thruster 3 Rep Max.

BTWB

AMRAP 20 mins: Med Ball Cleans, Box Jumps and Runs

Complete as many rounds as possible in 20 mins of:
10 Medicine Ball Cleans (20#/14#)
15 Box Jumps (24″/20″)
Run 400m

BTWB

Lifting: Deadlifts and Bent Over Barbell Rows & 5 RFT: Muscle-ups, Deadlifts and AbMat Sit-ups

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate movements

BTWB

5 RFT: Muscle-ups, Deadlifts and AbMat Sit-ups

5 rounds for time of:
5 Muscle-ups
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
* Sub 10 Ring Dips each round for MU

BTWB

Photos by @robcwilson
4th of July Schedule:

  • 9:30 class
  • 10:30 class
  • All other class times cancelled that day (rest of week are normal hours)

Results

Results cont

Back Squat 10-10-10 & 6 RFT: Double Unders, Kettlebell Swings and Burpees

Back Squat 10-10-10

Back Squat 10-10-10

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

BTWB

6 RFT: Double Unders, Kettlebell Swings and Burpees

6 rounds for time of:
30 Double Unders
20 Kettlebell Swings (53#/35#)
10 Burpees

BTWB
Photo by @robcwilson
We’re starting a back squat cycle for the next month to make everyone into a Quadzilla.
The Back Squat
Open 18.5 BTS: The Dottirs

Results

Results cont

Team WOD: Team Kelly

Team WOD:

Team Kelly

5 rounds for time of:
Team Run 400m
30 Box Jumps (24″/20″)
30 Partner Alternating Wall Balls (20#/14#)
* Run together. Alternate box jumps (one rest, one works) and wall ball throws.

BTWB

Photos of “Literal Team Kelly” by @robcwilson
CF has begun weeding out the cheaters for the Games:
Will Kane Alleges Multiple Athletes at Europe Regional Tested Positive for PEDs
CrossFit Hands Out Three Sanctions for Failed Drug Tests

Results

Hang Squat Snatch 1-1-1-1-1 & Alt EMOM 15 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1

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

BTWB

Alt EMOM 15 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

Every 1 min for 15 mins, alternating between:
Row (M: 150m F: 125m)
10 Alternating Dumbbell Snatches, pick load
8 Burpee Over Dumbbells

BTWB
Photo by @robcwilson
Is this the same thing he says every year or will it be truly different this time?

Dave Castro Says Day 1 of 2018 CrossFit Games “Will Go Down in History”

Results

Results cont

Handstand Push Up or HS Walk Practice & 5 RFT: Double Unders, Push Press and Toes-to-bars

Handstand Push Up or HS Walk Practice

Handstand Push Up Practice 6 x 3

HS Walk Practice
Rest as needed between sets.
*Choose HSPU or HS walk practice.

BTWB

5 RFT: Double Unders, Push Press and Toes-to-bars

5 rounds for time of:
40 Double Unders
12 Push Press (115#/75#)
12 Toes-to-bars

BTWB