Team WOD: Push-up (hand release), Deadlifts, Runs

SnoRidge CF_DL by Rob WTeam WOD: Push-up (hand release), Deadlifts, Runs

In teams of 2 As many rounds as possible in 15 mins of:

6 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint
Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team

BTWB  

Photo by @robcwilson

Regionals are over and the posts are now up. What an amazing weekend at the Tacoma Dome with some seriously razor thin results separating the top athletes and teams! I think I’ll judge again next year.

West Individual Report: Day 3

West Team Report: Day 3

Results

Skills: Handstands, Handstand Walks & 5 RFT: Handstand Push Ups, Hang Power Cleans and Run

SnoRidge CF_HS by Rob WSkill Work: Handstands, Handstand Walks

Handstand or HS Walk
Handstand Push-up Progression

5 RFT: Handstand Push Ups, Hang Power Cleans and Runs

5 rounds for time of:
7 Handstand Push Ups
15 Hang Power Cleans (115#/75#)
Run 200m

BTWB 

Photo by @robcwilson

Results

Results cont

Every 1 min for 7 mins: Power Snatch & AMRAP 14 mins: Snatches, Muscle-ups and Wall Balls

SnoRidge CF_PS by Rob WEvery 1 min for 7 mins: Power Snatch

2 Power Snatches, pick load

Every 1 min for 7 mins.
* Re-grip allowed

AMRAP 14 mins: Snatches, Muscle-ups and Wall Balls

Complete as many rounds as possible in 14 mins of:
3 Power Snatch (135#/95#)
1 Muscle-up
12 Wall Balls (20#/14#)

* Scale 1 MU to 2 Strict Pull-ups

Back Squat 2-2-2-2-2 & Chipper: Back Squats, Ball Slams, Box Jump Overs, Knees to Elbows, Ring Dips

Chipper_Back SquatsBack Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

Chipper: Back Squats, Ball Slams, Box Jump Overs, Knees to Elbows, Ring Dips

For time:
10 Back Squats (155#/105#)
10 Ball Slams (40#/30#)
10 Box Jump Overs (24″/20″)
10 Knees To Elbows
10 Ring Dip (Strict)
10 Knees To Elbows
10 Box Jump Overs (24″/20″)
10 Ball Slams (40#/30#)
10 Back Squats (155#/105#)

BTWB 

Regionals Preview for this weekend at the Tacoma Dome. Big news as Ben Stoneberg and Emily Carothers are both out.

CrossFit Games Update: West Regional Preview

Want to see what Regionals is like?  Here are some highlights: “Regionals Week 2 Highlights” – [video]

If you are going here is the Heat schedule and other venue info:

West Regional

Regionals Gym Schedule:

This Friday/Saturday/Sunday (5/29-5/31) is the West “Super” Regional! We will have a minor class schedule adjustment for Friday and Saturday.

  • Friday 5/29: 11:30am Class cancelled
  • Saturday 5/30: 10:45am Advanced RX Class cancelled
  • All other class times are normal schedule!

Results

Results cont

Power Clean & Jerk 1-1-1-1-1 & 15-12-9-6-3: Power Clean & Jerks and Burpees

Power Clean & Jerk 1-1-1-1-1

Power Clean & Jerk 1-1-1-1-1

* Push or Split

15-12-9-6-3: Power Clean & Jerks and Burpees

15-12-9-6-3 reps, for time of:
Power Clean & Jerk (95#/65#)
Burpee

BTWB 

Burpees

The day after “Murph” is always rough. Getting the blood flowing and the body moving is important, as well as stretching and rolling out. Programming something that is effective yet not too rough on the body and mind is important. Today and tomorrow will be light in repetition volume, but you will still get a great workout whether you completed the Murph Challenge or not. Get in the gym!

Regionals Gym Schedule:

This Friday/Saturday/Sunday (5/29-5/31) is the West “Super” Regional! We will have a minor class schedule adjustment for Friday and Saturday.

  • Friday 5/29: 11:30am Class cancelled
  • Saturday 5/30: 10:45am Advanced RX Class cancelled
  • All other class times are normal schedule!

CrossFit Games Update: Week 2 Recap

Game of Regionals – Season 7  beyondthewhiteboard.com

Results

Results cont

"Murph"

“Murph”

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

or choose

“1/2 Murph”

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m

BTWB 

Murph

Results

Results cont

Photo by Rob W.

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” ~ from CrossFit.com
“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
Today we honored our fallen veterans with “Memorial Day Murph”. There were 55 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.
Read up on the background of this Hero workout:
Memorial Day Murph

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

SnoRidge CF_Box Jump by Rob WTeam WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

Inspired by the 2015 CF Games Regional Event 3:

As a Team of 2 complete for time:
800m Run (Run 400m each together)
50 Overhead Squats (95#/65#)
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls (95#/65#)
100 Box Jump Overs (24″/20″)
* Alternate work and split all reps; one partner working at a time
** Run 800m as a team (one 400m run per teammate at the same time)
*** One bar, one box, one AbMat per team
Post total time.

BTWB  ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

  • 8:30am
  • 9:30am
  • 10:30am
  • 11:30am

All sign ups for start times are full. If you have not signed up you can still show up but know that you will be in a holding pattern until a coach can start you. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!

Results

Bench Press : 3 Rep Max & 3 RFT: Run, Deadlifts and Handstand Push-ups

SnoRidge CF_Saer HSPU_by Rob WBench Press : 3 Rep Max

Find your Bench Press 3 Rep Max.

3 RFT: Run, Deadlifts and Handstand Push-ups

3 rounds for time of:
Run 400m
21 Deadlifts (185#/135#)
12 Handstand Push-ups

BTWB 

“Murph” spots for Monday are almost filled up! Get signed up on the whiteboard ASAP if you want to go! There are a few spots overall left. Otherwise you will be in a “holding pattern” for a start time.

California Individual Report: Day 1

East Individual Report: Day 1

Results

Results cont