Category: Standard RX
Front Squat : 3 Rep Max & 5 RFT: Double Unders, Run and Pull-ups
5 RFT: Double Unders, Run and Pull-ups
5 rounds for time of:
25 Double Unders
Run 200m
12 Pull-ups
Every 1 min for 8 mins: Hang Squat Snatches and Squat Snatches
Every 1 min for 8 mins: Hang Squat Snatches and Squat Snatches
Every 1 min for 8 mins do:
1 Hang Squat Snatch
1 Squat Snatch
* Not touch and go; regrip as needed
EMOM for 8 mins: Hang Squat Snatches and Squat Snatches & 2 RFT: Power Snatches, Box Jumps, Clean & Jerks and Burpees
EMOM for 8 mins: Hang Squat Snatches and Squat Snatches
Every 1 min for 8 mins do:
1 Hang Squat Snatch
1 Squat Snatch
* Not touch and go; regrip as needed
2 RFT: Power Snatches, Box Jumps, Clean & Jerks and Burpees
2 rounds for time of:
10 Power Snatches (135#/95#)
20 Box Jumps (24″/20″)
10 Power Clean & Jerks (135#/95#)
20 Burpees
Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings
Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings
As a Team of 2 complete AMRAP (As Many Rounds As Possible) in 20 mins of:
200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.
Events:
Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF! There are a few spots remaining for the seminar (and plenty of spots for the lecture). Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.
- 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
June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington
Back Squat 3-3-3-3 & AMRAP 18 mins: Run, Back Squats and Box Jumps
AMRAP 18 mins: Run, Back Squats and Box Jumps
Complete as many rounds as possible in 18 mins of:
Run, 400 m
15 Back Squats (155#/105#)
15 Box Jumps (24″/20″)
* Clean from ground. Step downs on box jumps.
Coach Zoe keeps an eye on James:
Nutrition:
We were watching Dr. Oz tonight and it was great to see some attention paid to eating clean with Whole9 founders and good friends Dallas and Melissa Hartwig. It’s crazy to think that almost 5 years ago we invited Dallas and Melissa to come to our gym to put on a nutrition seminar, which then led to us being one of the first gyms to utilize their nutrition guide (which we still give out with OnRamp – an updated version of course). Fast forward several years and two best selling books later, and they are not only on morning and evening talk shows but they are changing so many lives worldwide with their program. If you are looking to change your nutrition habits, lose weight and slay the sugar demon; then this program works. Stick with a true Whole30 (NO cheats!) and you will see amazing results.
Lost Weight With the Whole30 Plan
“The creators of the Whole30 elimination plan explain why eating whole foods for 30 days helps you slim down.”
Women’s Max Snatch Event film. Some good, some great, some really bad. Overall an amazing video.
Skill WOD: Double Unders & FT: Power Cleans, Double Unders and AbMat Sit-ups
Skill WOD:
Choose Double Unders or Ring Push-ups
Double Under progression and Practice
4 x 10 reps Ring Push-ups
This workout is not for time or reps. Goal is to practice your double under skill and speed.
If you do not have consistent DU spend time working on technique, not ring push-ups.
FT: Power Cleans, Double Unders and AbMat Sit-ups
For time:
10 Power Cleans (155#/105#)
50 Double Unders
50 AbMat Sit-ups
8 Power Cleans (155#/105#)
40 Double Unders
40 AbMat Sit-ups
6 Power Cleans (155#/105#)
30 Double Unders
30 AbMat Sit-ups
4 Power Cleans (155#/105#)
20 Double Unders
20 AbMat Sit-ups
2 Power Cleans (155#/105#)
10 Double Unders
10 AbMat Sit-ups
Watch this video for Jules, Scott and Jill’s interview at Regionals with the top 3 teen 16-17 female athletes in the NW Region for the Open:
Background on our 5th annual team fundraiser event we will host again in August:
Go register and donate $31 and you will receive a cool T-shirt.
Squat Snatch 2-2-2-2-2 & FT: Rows and Wall Balls
FT: Rows and Wall Balls
For time:
Row 1000m
50 Wall Balls(20#/14#)
* Sprint!
Cool recap video of week 3 that I had fun filming my three cameo appearances…
Shoulder Press 3-3-3-1-1-1 & 4 RFT: Front Rack Lunges, Burpees and Push Press
4 RFT: Front Rack Lunges, Burpees and Push Press
4 rounds for time of:
10 Front Rack Lunges (95#/65#)
15 Burpees
20 Push Press (95#/65#)
Rest 1 min
Front rack lunge with barbell: Power clean off ground and front rack. Step forward to lunge and push back in place. Alternate legs (5 per leg each round).
Murph “All Hands In” photo by @robcwilson
Did you know that Rob W. manages our SnoRidge Instagram? He is officially our media manager. Check out his awesome pics by clicking on the Instagram badge at the bottom of the page.
CF Games:
Sad. Amazing. Inspiring. This was the biggest blow to the Games this past weekend when longtime Games athlete Julie Foucher was injured in the Central Regional on the Over the Box Jumps. This was her last year competing and she was poised for a Regional podium finish after sitting in first place after day 1. What was just unreal was after being injured in event 3 (in which she was well on her way to finishing 1st in that event) Julie stayed in and competed in a walking boot through the weekend in the Handstand Walk, Max Snatch, HSPU/C2B/Row workout, and the the MU Clean ladder. She finished 8th overall. With a BOOT.
Julie Foucher Competes At CrossFit Games In Walking Boot After Injuring Achilles’ Tendon
EMOM for 8 mins: Hang Squat Cleans and Squat Cleans & 4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows
EMOM for 8 mins: Hang Squat Cleans and Squat Cleans
Every 1 min for 8 mins do:
1 Hang Squat Clean, pick load
1 Squat Clean, pick load
* These do not have to be unbroken; regrip allowed
4 RFT: Bar Muscle Ups, Squat Cleans, Toes-to-bars and Rows
4 rounds for time of:
4 Bar Muscle Ups
6 Squat Cleans (135#/95#)
8 Toes-to-bars
Row 300m
* Sub 4 strict pull-ups for 4 Bar MU each round.
Clean pic by @robcwilson
With Regionals weekend officially over I am personally exhausted (I bet Mark was too as he judged with me). While not as tiring as what the athletes go through, being out on the competition floor judging for three long days kind of numbs you to CrossFit by the end and kills your back, knees, and feet. After a LONG night’s sleep I woke up feeling groggy but fired up to watch the other Regionals I missed (taking the day off was perfect) and by the afternoon I was already missing it. Watching the drama and race unfold of each workout and the effort to get on the podium is even better when you are up close and a part of the process to find the fittest athletes to move on. I’m already thinking I’ll judge again next year and can’t wait to go watch the Games and go coach Jules in Carson in less than two months! Every year I wonder if CrossFit will ever get old and every year my passion for it actually grows.
I saw this article below on social media today and instantly thought “of course I know all these things”. So fun to read and remember!
18 Things Only Old School CrossFit Athletes Will Remember www.boxrox.com
Greg Glassman Interview With Sean Woodland