Standard RX – Page 363 – SNORIDGE CROSSFIT

Bell & FT: AbMat Sit-ups, Hollow Rocks and V-ups

“Bell“

3 rounds for time of:
21 Deadlifts (185#/135#)
15 Pull-ups
9 Front Squats (185#/135#)

Checkout:

FT: AbMat Sit-ups, Hollow Rocks and V-ups

For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups

“Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.” ~ CrossFit.com

Nutrition:

New edition of CFJ Issue 21, “Zone Meal Plans” – CrossFit Journal [article]

Results

Results cont

Back Squat : 2 Rep Max & 5 RFT: Thrusters, Push Up (Rings) and Run

Back Squat : 2 Rep Max

Find your Back Squat 2 Rep Max.

BTWB

5 RFT: Thrusters, Push Up (Rings) and Run

5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)
Run 200m

BTWB

Congrats to Kelli S. on her 500th WOD tonight!

Photo by @robcwilson

Fitness Feast at the East

Results

Results cont

Back Squat : 2 Rep Max

Find your Back Squat 2 Rep Max.

BTWB

Team "Kelly"

Team “Kelly”

5 rounds for time of:
Team Run 400m
30 Box Jumps (24″/20″)
30 Partner Alternating Wall Balls (20#/14#)

* Teams of 2. Run together, alternate work on box jumps. Partner wall balls are each throw to your partner = 1 rep (15 throws each partner). Step down from box jump.

Kelly is a classic CrossFit Benchmark WOD done solo. It is terrible.

Photo by @robcwilson

BTWB

Results

EMOM for 8 mins: Squat Cleans and Front Squats & 15-12-9-6-3: Front Squats, Kettlebell Swings and Burpees

EMOM for 8 mins: Squat Cleans and Front Squats

Every 1 min for 8 mins do:
1 Squat Clean, pick load
1 Front Squat, pick load

BTWB

15-12-9-6-3: Front Squats, Kettlebell Swings and Burpees

15-12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Kettlebell Swing (70#/53#)
Burpee

BTWB

CrossFit Games Update: Masters Women Edition

Results

Results cont

Every 1 min for 8 mins: Squat Cleans and Front Squats

Every 1 min for 8 mins do:
1 Squat Clean, pick load
1 Front Squat, pick load

BTWB

Bench Press 10-10-10 & 4 RFT: Run, Handstand Push Ups and Rope Climbs

Bench Press 10-10-10

BTWB

4 RFT: Run, Handstand Push Ups and Rope Climbs

4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs (15 ft)

BTWB

Pics by @robcwilson

CF Games:

This quote and the below article is a good summary of the difference in the Open vs. Regionals.

“The Open is more about testing how many reps an athlete can handle before breaking down and the Regionals are more about testing how quickly an athlete can get work done.”

Why Some CrossFit Athletes Dominate the Open and Fail Regionals

Results

Results cont

Bench Press 10-10-10

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

BTWB

Muscle-ups : 3x Max Rep

Muscle-ups 3x Max Rep

Rest as needed between sets.

BTWB

Muscle-ups : 3x Max Rep & 3 RFT: Run, Power Cleans and AbMat Sit-ups

Muscle-ups : 3x Max Rep or MU Practice

Muscle-ups 3x Max Rep

Muscle-up Practice (Progressions, Strict Pull-up, Ring Dip, False Grip, Ring Pull-up, Kip, etc.)

BTWB

3 RFT: Run, Power Cleans and AbMat Sit-ups

3 rounds for time of:
Run 600m
10 Power Cleans (155#/105#)
40 AbMat Sit-ups

BTWB

Happy birthday Mums!

Check out who made the CF Games Update show tonight! This is so cool to see:

CrossFit Games Update: Teen Edition

Congrats to Saer on his 250th WOD and to Barbara on her 400th! We’ve had a lot of milestones lately. I need to reorder 100 WOD T-shirts for women, so please let me know your size if you want one.

This weekend we have a bunch of people competing at the Whiskey Throttle Throwdown in Woodinville at CrossFit Nine in the team competition. There are 7 from SRCF who will be competing in various divisions. If you are interested in future competitions there are many in the gym who can point you to where to learn about upcoming events.

Results

Results cont