Category: Standard RX

Bench Press 5-5-5-5-5 & AMRAP 7 mins: Box Jump Overs and Ball Slams

Bench Press 5-5-5-5-5

CrossFit Games Update: Male Rookies

AMRAP 7 mins: Box Jump Overs and Ball Slams

Complete as many rounds as possible in 7 mins of:
7 Box Jump Overs (24″/20″)
10 Ball Slams (30#/20#)

BTWB

4th of July Schedule:

Normal classes! Main class at 0930 and Advanced RX class at 10:45.

Squat Clean 1-1-1 & 2 RFT: Run, Double Unders and Power Cleans

Squat Clean 1-1-1

2 RFT: Run, Double Unders and Power Cleans

2 rounds for time of:
Run 600m
75 Double Unders
10 Power Cleans (225#/135#)

BTWB

Photo by @robcwilson

4th of July weekend schedule will be the same as our normal operating schedule. On Saturday we will have a team workout for the Main Class and also the Advanced RX Class. Team AMERICA!

Whatever you do over the weekend please remember to stay safe.

Regionals recap video:

Story in the West

Overhead Squat 3-3-3-3-3 & 3 RFT: Run, Squat Snatches and Handstand Push Ups

Overhead Squat 3-3-3-3-3

3 RFT: Run, Squat Snatches and Handstand Push Ups

3 rounds for time of:
Run 400m
15 Squat Snatches (75#/55#)
9 Handstand Push Ups

BTWB

Story in the South

Skill: Muscle-ups and Ring Dips & Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)

Skill: Muscle-ups and Ring Dips

Every 1 min for 6 mins do:
1 Muscle-up
2 Ring Dips

Every 1 min for 6 mins do:
5 Ring Dips

CrossFit Games Update: Female Rookies

Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)

For time:
45 Row (calories)
45 Deadlifts (225#/155#)
45 Pull-ups
45 Lateral Burpee (Over Barbell)

* NOTE: Break up the reps however you choose. Just get the work done. Perform as a chipper or strategize your own rounds by breaking any exercise into smaller sets.

BTWB

Photo by @robcwilson

Today’s WOD was a different sort of test. This “choose your adventure” or “pick your path” type of workout is a test of strategy. The work required was all the same (45 reps of each exercise) but HOW you wanted to complete it was up to you. Multiple sets of small reps, few sets of large reps, all at once of each or some of the exercises; however you wanted to tackle it made for an interesting experiment in efficiency. There was no “right” way and many chose a very different strategy. End result was a tough workout with the bodies hitting the floor.

EMOM for 10 mins: Bear Complex & Tabata: Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups

EMOM for 10 mins: Bear Complex

1 Bear Complex, pick load

Every 1 min for 10 mins.
Bear complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.
* No squat clean, must power clean then front squat to push press or thruster.

“Tabata” – Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secs

Tabata Thruster (45#/33#)
Rest 1 min
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

BTWB

Pics by @robcwilson

Congratulations to Jules who competed this past weekend on behalf of Paramount Barbell Club in the USAW Youth Nationals in Minnesota and won 3 bronze medals for the Youth 58kg weight class. She PR’d her meet total for a 142kg total with a 65kg snatch and 77kg clean and jerk. Now that she is back we will be focusing on getting her prepped for the CF Games. Looking forward to tweaking efficiency, refining movement, strategizing, coaching, improving her motor and seeing her hit the programming we’ve put together to get her ready to go to Carson and dominate!

Events:
We had a great day on Sunday hosting a really fun cooking seminar with Paleo Nick! Just over 20 people attended and started the journey to become a culinary ninja and all left with two amazing Paleo meals; a lasagna (using elk and sausage for the meat sauce and butternut squash for the “noodles”) and a beef chili. It was seriously fun prepping food and learning practical cooking and prep tips as well as getting some education on practicing a paleo/zone lifestyle.

PaleoNick Seminar_SRCF_Chili with Peter by Rob W

If you haven’t checked out PaleoNick’s website, you should! He is celebrating his 3 year anniversary, offering a great deal to subscribe. Subscription gets you access to meal plans, shopping lists, recipes with video demos and a bunch more.
Cost:
$29 for the year! (Its normally $59, and well worth it!)
Discount code: THREEYEARSIN

(Promotion ends tomorrow June 30! So, sign up now!)

Team WOD: Chest-to-bar Pull-ups, Push-up (hand release), Kettlebell Goblet Squats

As a team of 2 complete as many rounds as possible in 16 mins of:
5 Chest-to-bar Pull-ups
10 Push-up (hand release)
Kettlebell Goblet Squat (53#/35#)
<Alternate 200m Run with partner>

* Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run
** Swap after every 200m Run, continuing where your partner left off and adding to the team total of Rounds in 16 minutes
Post total rounds as a team.

BTWB

Photo by @robcwilson

Post WOD today we had some sled pushing fun: Sled Relays!

Good luck to Jules on Sunday who is competing at the USAW Youth Nationals in MN. She will lift approximately at 10am PST. Click the Live Stream to watch the competition and her lifts!

Reminder: Sunday is also the PaleoNick Cooking Seminar. Looking forward to hosting this and seeing everyone become a culinary ninja!

Strict Pull-ups : 5×3 & 21-15-9: Power Cleans and Ring Dips

Strict Pull-ups: 5 x 3 or Strict Muscle-ups: 3 x Max Effort

Strict Pull-ups 5×3 or Strict Muscle-Ups 3xMax effort

Rest as needed between sets.

CrossFit Games Update: Team Edition Part 2

“Power Elizabeth”

21-15-9: Power Cleans and Ring Dips

21-15-9 reps, for time of:
Power Clean (135#/95#)
Ring Dip

BTWB

Photo by @robcwilson

Squat Snatch (High Hang) 1-1-1-1-1 & FT: Rows; Overhead Squats, Burpees

Squat Snatch (High Hang) 1-1-1-1-1

FT: Rows; Overhead Squats, Burpees, Overhead Squats, 9 and more

For time:
Row 1000m
— then —
18 Overhead Squats (95#/65#)
18 Burpees
15 Overhead Squats
15 Burpees
12 Overhead Squats
12 Burpees
9 Overhead Squats
9 Burpees
6 Overhead Squats
6 Burpees
3 Overhead Squats
3 Burpees

The 2015 Reebok CrossFit Games Start Here …

Photo by @robcwilson

Good luck to Jules this weekend competing at the USAW Youth Nationals in MN. She will lift Sunday morning/midday. There will be a live stream to watch the competition and it will be posted here and in the SRCF Facebook group.

2015 CF Games:

25 Days to go!

CrossFit Games Update: Team Edition Part 1

Hang Power Clean 3-3-3-1-1-1 & Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press and Double Unders

Hang Power Clean 3-3-3-1-1-1

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Chipper: Handstand Push Ups, Toes To Bar, Run, Push Press and Double Unders

For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75#/55#)
150 Double Unders

BTWB

PR pic by @robcwilson

Rookies of the ’15 Games

Lots of PR’s for Hang Power Cleans today!

Paleo Nick will be here this Sunday. If you are still interested then this is the last chance you can sign up. There are a couple spots remaining.

Events:

Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF. Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member.

It is a nutrition chat as well as an actual hands on cooking class. You will learn about the paleo diet. You will get to learn how easy it can be to cook “paleo”. You will leave with several prepared meals! It will be a lot of fun!

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF