Standard RX – Page 369 – SNORIDGE CROSSFIT

EMOM for 10 mins: Hang Squat Snatch & Chipper: Runs, Burpee Medley

Every 1 min for 10 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.

Chipper: Burpee, Run, Lateral Burpee (Over Barbell), Run, Burpee Box Jump, Run, Burpee Pull-up, Run

For time:
21 Burpees
Run 200m
18 Lateral Burpee (Over Barbell)
Run 200m
15 Burpee Box Jumps (24″/20″)
Run 200m
12 Burpee Pull Ups
Run 200m

* Scale: BPU to Burpee Jumping Pull-up off box.

BTWB

The Evolution of the Regional Athlete

Photo by Rob W.

Don’t miss out on Regionals! The West “Super” Regionals (Northwest and Canada West Regions combined) will be at the Tacoma Dome from May 29-31. You can get tickets here.

Results

Results cont

21-15-9: Deadlifts and 800 m & 3 RFT: Strict Toes To Bars, Hollow Rocks and AbMat Sit-ups

21-15-9: Deadlifts and 800m

21-15-9 reps, for time of:
Deadlift (225#/155#)
Run 800m

BTWB

Checkout:

3 RFT: Strict Toes To Bars, Hollow Rocks and AbMat Sit-ups

3 rounds for time of:
5 Strict Toes To Bars
10 Hollow Rocks
15 AbMat Sit-ups
Rest 1 min

* Scale strict T2B to strict L sit raise (legs out) or a strict K2W

BTWB

Photo by Rob W. (Deadlift photo)

Sorry for the late posts and results pics, I’ve been down for the count the past couple days. The past two posts are now updated.

With Regionals upon us, the individual and team events are now released. This year’s programming is well balanced across broad time and modal domains, with a return towards lighter weights and higher intensity for the Hero WOD’s; along with a great twist on one of last year’s best Games workouts (Sprint Clean Ladder) and two of the more interesting Regional workouts (HS walk and Snatch events). Can’t wait to watch the best move through these in some ridiculously fast times.

Individual Regional Events Announced

Team Regional Events Announced

CrossFit Games Update: May 7, 2015

CrossFit Games Update: May 6, 2015

Congrats to Amy B. and to Brett and TaylorSue for all hitting WOD #100 this week!

Results

Results cont

Power Clean 1-1-1-1-1 & AMRAP 20 mins: Power Cleans, Pull-ups, Push-ups and Air Squats

Power Clean 1-1-1-1-1

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AMRAP 20 mins: Power Cleans, Pull-ups, Push-ups and Air Squats

“Cindy with Cleans”

Complete as many rounds as possible in 20 mins of:
3 Power Cleans (135#/95#)
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Results

Results cont

Push Jerk 2-2-2-2-2 & 2 RFT: Double Unders, Shoulder-to-Overheads and Toes To Bars

Push Jerk 2-2-2-2-2

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2 RFT: Double Unders, Shoulder-to-Overheads and Toes To Bars

2 rounds for time of:
100 Double Unders
50 Shoulder-to-Overheads (95#/65#)
25 Toes To Bars

* Scale 200 singles to 100 DU each round

BTWB

Results

Results cont

Front Squat 5-5-5 & 5 RFT: 200m, Wall Balls and Box Jumps

Front Squat 5-5-5

BTWB

5 RFT: 200m, Wall Balls and Box Jumps

5 rounds for time of:
Run 200m
15 Wall Balls (20#/14# to 10 ft./9 ft.)
15 Box Jumps (24″/20″)

BTWB

Some days it just feels like a Dance Party in here. Other days you just have to turn it down…

Photo by Rob W.

The first two individual Regional events have been announced and they are both Hero WOD’s! This is a first time for any Games event to have a Hero WOD as far as I can remember. They have programmed benchmark “Girls” workouts before but not a WOD dedicated to the memory of a Hero who died in the line of duty (I’m not counting “Amanda” even though that one is in memory of a CrossFitter).

Friday Individual Regional Events Announced

Results

Results cont

Team WOD: Rows, Burpee Pull-ups, Ball Slams & Chipper: 200 m, Hollow Rocks, AbMat Sit-ups, 6 and more

Team WOD: Rows, Burpee Pull-ups, Ball Slams

Teams of 3 people, one person at a time. For total time.
3000m row (everyone shares the same rower)
Then –
100 burpee pull ups (same pull up bar per team)
100 ball slams (Advanced: 30lbs, Intermediate*: 20lbs, Novice: 20lb medball power clean and jerk)
*Women’s Rx
Super advanced: 2 people per team, same amount of work.
Teams of 2 or 3

BTWB

Chipper: 200 m, Hollow Rocks, AbMat Sit-ups, 6 and more

For time:
Run, 200 m
21 Hollow Rocks
21 AbMat Sit-ups
Run, 100 m
15 Hollow Rocks
15 AbMat Sit-ups
Run, 50 m
9 Hollow Rocks
9 AbMat Sit-ups

BTWB

Team WOD: Rows, Burpee Pull-ups, Ball Slams

Teams of 2 or 3 For Time:

3000m row (Share the same rower)
Then –
100 Burpee Pull-ups
100 Ball Slams (30#/20#)

* Teams of 2 or 3

* split row and reps, one person works at a time

BTWB

Checkout (optional):

For Time:

200m Run
21 Hollow Rocks
21 AbMat Sit-ups
100m Run
15 Hollow Rocks
15 AbMat Sit-ups
50m Run
9 Hollow Rocks
9 AbMat Sit-ups

Inside the Leaderboard: May 1, 2015

The Evolution of the Regional Athlete

Results

EMOM for 5 mins: Strict Pull-ups & Clean 1-1-1 & Death By Squat Clean

Every 1 min for 5 mins: Strict Pull-ups

5 Strict Pull-ups

Every 1 min for 5 mins.
If you can’t do 5 in a minute choose a number to maintain across.

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Squat Clean 1-1-1

Squat Clean 1-1-1
After Pull-ups. Take 10 minutes, work up to three heavy singles prior to “Death By”.

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“Death By” – Squat Clean : 1 rep + 1 rep / 1 min

Death By Squat Clean

With a continuously running clock perform:
1 Squat Clean (135#/95#) in the first 1 min,
2 Squat Cleans in the second 1 min
3 Squat Cleans in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Julianna won a Silver medal today in the USAW Regionals with a 62/77/139kg total in the teens 16-17 yr/58kg category representing the Paramount Barbell Club. In addition to the upcoming Youth Nationals she will also be competing in the 2015 CrossFit Games teens category this summer after finishing the CF Games Open in 8th place worldwide. Right now she has qualified for a spot on the US team for the Pan Am Games. Way to use your fitness! Congrats we are proud of you!

Lowering the Bar Between Reps in the Snatch, Clean and Jerk by Greg Everett, Catalyst Athletics
Results
Results cont

Bench Press 5-5-5-5

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

BTWB

Bench Press 5-5-5-5 & 3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs

Bench Press 5-5-5-5

BTWB

3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs

3 rounds for time of:
Run 400m
30 Double Unders
20 Kettlebell Swings (53#/35#)
10 Toes-to-bars
2 Rope Climbs (15 ft.)

BTWB

Good luck to Jules who is competing at the 2015 USA Weightlifting Regionals tomorrow in St. Louis in the Teen’s 16-17 yr / 58kg category. She should be lifting around midday and we will share a link if it’s live streaming. Think slow, think fast, think patience and think heavy Jules!!! You’ll do great!

CrossFit Games Update: April 29, 2015

Results

Results cont