Category: Standard RX

Push Press 3-3-3-3 & AMReps 10 mins: Toes-to-bar and Dumbbell Thruster Ladder

Push Press 3-3-3-3

Push Press 3-3-3-3

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

BTWB

AMReps 10 mins: Toes-to-bar and Dumbbell Thruster Ladder

As many reps as possible in 10 mins of:
3 Toes-to-bars
3 Dumbbell Thrusters (pick load)
6 Toes-to-bars
6 Dumbbell Thrusters
9 Toes-to-bars
9 Dumbbell Thrusters
12 Toes-to-bars
12 Dumbbell Thrusters
15 Toes-to-bars
15 Dumbbell Thrusters
18 Toes-to-bars
18 Dumbbell Thrusters
21 Toes-to-bars
21 Dumbbell Thrusters

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/23: Closed!  No classes
  • Friday 11/24: One class @ 10am
  • Saturday 11/25: Normal Class Schedule

CrossFit Liftoff Will Have Live Workout Announcement from Paradiso CrossFit

Results
Results cont

Back Squat 6-6-6 & 4 RFT: Air Squats, Strict Pull-ups, Hang Power Cleans and Ring Dips

Back Squat 6-6-6

Back Squat 6-6-6

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

BTWB

4 RFT: Air Squats, Strict Pull-ups, Hang Power Cleans and Ring Dips

4 rounds for time of:
50 Air Squats
10 Strict Pull-ups
10 Hang Power Cleans (135#/95#)
10 Ring Dips

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/23: Closed!  No classes
  • Friday 11/24: One class @ 10am
  • Saturday 11/25: Normal Class Schedule

*  REMINDER: NO CROSSFIT TEENS Classes this week (during Thanksgiving week)!  We will resume the Teens class next Wednesday 11/29 at 5pm. Please let us know if you want to sign your teen (Ages 10-15) up!

Results

Results cont

Team WOD: AMRAP 16 mins: Run, Box Jump Over and Overhead Squats

Team WOD: AMRAP 16 mins: Run, Box Jump Over and Overhead Squats

As a team of 2 complete as many rounds as possible in 16 mins of:
Run 100m
6 Box Jump Overs (24″/20″)
6 Overhead Squats (115#/75#)
* Alternate each movement. One bar per team.

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/23: Closed!  No classes
  • Friday 11/24: One class @ 10am
  • Saturday 11/25: Normal Class Schedule

*  REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)!  We will resume the Teens class on Wednesday 11/29 at 5pm.
Results

15 Minutes: Choose Rope Climb or Handstand Walk Practice & FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

This is not a timed workout.
* Focus on foot lock and technique for rope climb. Alternative for rope climb practice is to work on strict pull-ups.

BTWB

FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

For time:
40 Overhead Walking Lunges (45#/25# plate)
40 AbMat Sit-ups
4 Rope Climbs (15 ft)
30 Overhead Walking Lunges
30 AbMat Sit-ups
3 Rope Climbs
20 Overhead Walking Lunges
20 AbMat Sit-ups
2 Rope Climbs
10 Overhead Walking Lunges
10 AbMat Sit-ups
1 Rope Climb

BTWB

Photo by @robwilson

Results
Results cont

Squat Clean & Jerk (Touch and Go): 2RM & CrossFit Games Open 11.2

Squat Clean & Jerk (Touch and Go): 2RM

Find your Squat Clean & Jerk 2 Rep Max.
* Touch and Go 2 Rep Max Squat Clean + Jerk (Push or Split).

BTWB

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Touch and Go DL.

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/23: Closed!  No classes
  • Friday 11/24: One class @ 10am
  • Saturday 11/25: Normal Class Schedule

*  REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)!  We will resume the Teens class on Wednesday 11/29 at 5pm.
Results
Results cont

Lifting: Bench Press and Bent Over Barbell Rows & 3 RFT: Chest-to-bar Pull-ups, Burpees and Sumo Deadlift High Pulls

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* alternate between lifts

BTWB

3 RFT: Chest-to-bar Pull-ups, Burpees and Sumo Deadlift High Pulls

3 rounds for time of:
15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls (95#/65#)

Post total time.

BTWB
Photo by @robcwilson
Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/23: Closed!  No classes
  • Friday 11/24: One class @ 10am
  • Saturday 11/25: Normal Class Schedule

*  REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)!  We will resume the Teens class on Wednesday 11/29 at 5pm.
THE 2017 CROSSFIT LIFTOFF

Results

Results cont

Front Squat: 1RM & AMRAP 15 mins w/ Buy-in: Row then Handstand Push-ups, Front Squats and Double Unders

Front Squat: 1RM

Record your best Front Squat 1 Rep Max lift.

BTWB

AMRAP 15 mins w/ Buy-in: Row then Handstand Push-ups, Front Squats and Double Unders

In 15 mins do:
Row 1000m
then in the remaining time, AMRAP of:
7 Handstand Push-ups
7 Front Squats (135#/95#)
30 Double Unders

BTWB

Photo by @robcwilson

This marks the completion of our latest Front Squat series (10/7/5/3/2/1RM).  Look for the same rep scheme for a different lift starting next week. This week we will continue with the Bench Press/Bent Over Row series.
Dumbbells: Did You Get the Message?
Results
Results cont

Snatch Balance 1-1-1-1 & 5 RFT: Toes To Bars, Power Snatches and Wall Balls

Snatch Balance 1-1-1-1

Snatch Balance 1-1-1-1

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

BTWB

5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)

BTWB
Photo by @robcwilson
Fun snatch technique and balance work today. All about the footwork, speed down, and strong overhead position. As you develop confidence then you can increase the load.
Reminder:
No SRCF teens class next week during Thanksgiving break. The last class for this session is this Saturday (11/18).  We will resume a new session starting immediately after (Wed 11/29).  If you are interested in signing up or continuing on for the next session let us know!
The Snatch Balance

Results

Results cont

Team WOD: Pt. 1: Power Clean: 1RM & Pt. 2: Team WOD: 14 RFT: Deadlifts and Run

Team WOD: Pt. 1: Power Clean: 1RM

Record your best Power Clean 1 Rep Max lift.
* 6 min as a team to find a 1RM, share one barbell.

BTWB

Pt. 2: Team WOD: 14 RFT: Deadlifts and Run

As a team of 2 complete 14 rounds for time of:
11 Deadlifts (Pick load)
Run 100m

* Alternate full rounds with your partner. Choose a load you can both do 11 DL unbroken. One barbell per team.

BTWB
Photo by @robcwilson
The Power Clean

Results

Results cont

SNORIDGE CROSSFIT