Category: Standard RX

Snatch : 1 Rep Max & 15-10-5: Squat Snatches, Box Jumps and Toes-to-bars

Snatch : 1 Rep Max

Record your best Snatch 1 Rep Max lift.
* 25 min. max

BTWB

15-10-5: Squat Snatches, Box Jumps and Toes-to-bars

15-10-5 reps, for time of:
Squat Snatch (115#/75#)
Box Jump (30″/24″)
Toes-to-bar

BTWB 

SnoRidge CF_Snatch by Rob W

Photo by @robcwilson

Did you know our SRCF Instagram and photos are managed by @robcwilson? Check it out @snoridgecrossfit

So many PR’s or tying your current PR today. Great to hear the PR bell rung each hour this afternoon! If you are “stuck” or feel like your lift is not progressing focus on your technique, positions and footwork at a working % of your 1RM (i.e. much lighter). Make those lifts consistent, and focus on fixing faults. It will lead to forward progress.

CF Games: “Emotions of Competition” – [video]

Results

Results cont

Thruster 2-2-2-2-2 & Thrusters, Pull-up (chest-to-bar), Runs

C2B_by Rob WThruster 2-2-2-2-2

Thruster 2-2-2-2-2

From the rack.

BTWB

Thrusters, Pull-up (chest-to-bar), Runs

5 rounds for time of:
7 Thrusters (135#/95#)
7 Pull-up (chest-to-bar)
200m Run

BTWB 

Photo by @robcwilson

Annie T. does the Hero WOD “DT” in 8 and a half minutes. With men’s RX weight (155# instead of 105#)! This is a good men’s score. A make athlete scaling the load heavier to be equivalent to Annie’s in this workout would need to use 225#.

Annie Thorisdottir, 8:27 – [video]

About the CrossFit Games

Results

Results cont

Team WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)

Lateral Burpee_by Rob WTeam WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)

As as Team of 2 complete AMRAP in 12 mins of:
5 Deadlifts (155#/105#)
7 Hang Power Cleans (155#/105#)
9 Lateral Burpee (Over Barbell)

* Alternate FULL rounds. Partner 1 completes a round, then rests while Partner 2 completes a round.
** One bar per team. Scale load to weight both partners can go UB on hang PC.
Post total rounds.

BTWB

Photo by @robcwilson

Big turnout for the Team WOD Saturday! This team workout is one of the competition workouts for the upcoming Whiskey Throttle Throwdown next weekend in Woodinville at CrossFit Nine.

Going to the CrossFit Games for the first time next month?

4 Tips For Your Trip To The CrossFit Games

Results

Deadlift 5-5-5 & Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups

Deadlift 5-5-5

Deadlift 5-5-5

BTWB

Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups

For time:
Row 1000m
20 Hollow Rocks
Row 750m
40 Toes-to-bars
Row 500m
60 AbMat Sit-ups

BTWB 

SnoRidge CrossFit_Hollow Rock_by Rob W

Photo by @robcwilson

Read on for the breakdown of the athletes of the Teens division at the Games next month (including Jules!).

Coming Soon: Teenagers Take to the CrossFit Stage

Results

Results cont

Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips & Karen

Kim_Ring Dip_by Rob WAlt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
4 Strict Handstand Push-ups
5 Ring Dips

Odd Minute: Strict HSPU or scale to Box Pike or 1 AbMat
Even Minute: Ring Dips or scale to Matador or Parallette Push-up

BTWB

“Karen”

For time:
150 Wall Balls(20#/14# to 10 ft./9ft.)

BTWB

Photo by @robcwilson

Today was the classic benchmark “girl”. For the list of these WOD’s that have become a standard in CrossFit see them all here. Between now and the Games expect to see one or two of them show up.

41 Days until the 2015 CrossFit Games begins!

CrossFit Games Update: June 9, 2015

Results

Results cont