Every 1 min for 7 mins: Strict Pull-ups and Push Up (Deficit)s
Every 1 min for 7 mins do:
3 Strict Pull-ups
5 Push Up (Deficit)s
Deficit Push-up RX 45# plates for men, 25# for women.
Category: Standard RX
EMOM for 7 mins: Strict Pull-ups and Push Up (Deficit) & Chipper: Run, Wall Balls, Muscle-ups
Every 1 min for 7 mins: Strict Pull-ups and Push Up (Deficit)
Every 1 min for 7 mins do:
3 Strict Pull-ups
5 Push Up (Deficit)
Deficit Push-up RX 45# plates for men, 25# for women.
Chipper: 400m Run, Wall Balls, and Muscle-ups
For time:
Run 400m
30 Wall Balls (20#/14# to 10 ft./ 9 ft.)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m
Scale 1 MU : 1 Ring Dip (10 Ring Dips each set)
BTWB
Photos by Rob W.
Congrats to Shay for her 100th WOD! She wanted to do handstands for the whole class but instead I made her do wall balls first.
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 3-3-3 & "Nancy"
“Nancy”
5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)
BTWB
Photo by Rob W.
Congrats to Travis for getting his first and second muscle-up tonight! He has been practicing skills and progressions for awhile now and it’s great to see it pay off.
Events:
This June we are hosting PaleoNick for a fun and interactive Cooking seminar and Nutrition Lecture. Learn how to eat and cook Paleo-style delicious meals to fuel yourself. The spots are starting to fill up so if you want to register do it soon.
At the end of April we will be posting this to other local affiliates to spread the word. Registration is below.
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
Regionals are right around the corner. Got your tickets? 2015 Regional Tickets on Sale
Team WOD: AMRAP #1 Run & Squat Clean; AMRAP #2 Run & Rope Climb
Team WOD: AMRAP #1 Run & Squat Clean; AMRAP #2 Run & Rope Climb
In teams of 2 complete:
AMRAP#1 in 9 Minutes:
200m Run
Max Rep Squat Clean (115#/75#)
* Rest 2 Minutes
AMRAP #2 9 Minutes:
200m Run
Max Rep Rope Climbs (15′)
* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.
** Sub 2 Supine Rope Climbs to each Rope Climb.
*** If class size is large start 1/2 teams on AMRAP #1 and other teams on AMRAP #2
Every 1 min for 10 mins: Snatch
Every 1 min for 10 mins: Snatch & Chipper: Deadlifts, Wall Balls, Push Press, Pull-ups, Power Snatches
Chipper: Deadlifts, Wall Balls, Push Press, Pull-ups, Power Snatches
For time:
50 Deadlifts (135#/95#)
40 Wall Balls (20#/14#)
30 Push Press (135#/95#)
20 Pull-ups
10 Power Snatches (135#/95#)
No Push Jerks! One load for all three lifts. No deload.
BTWB
Congrats to Linda for hitting WOD #250!
Here’s a breakdown on the top % of Masters who are moving on to the Qualifiers next weekend.
PRACTICE: Handstands, Handstand Walks
PRACTICE: Handstands, Handstand Walks
Handstand
Handstand Walk
This is not a timed workout.
If you have handstand push-ups work HS Walks
Skills: Handstands, Handstand Walks & FT: 400m; 5x Handstand Push-ups and Front Squats; 400m
Skills: Handstands, Handstand Walks, Handstand Push-ups
Practice:
Handstand
Handstand Walk
Handstand Push-ups
FT: 400m; 5x Handstand Push-ups and Front Squats; 400m
For time:
Run 400m
— then —
5 rounds of:
5 Handstand Push-ups
10 Front Squats (135#/95#)
— then —
Run 400m
BTWB
Photo by Rob W.
This is incredible athleticism: Sam Briggs, 30 muscle-ups in 3:03 – [video]
Events:
Get signed up for the PaleoNick cooking seminar this June! All day (10am to 4pm) on Sunday for the lecture plus cooking or you can just attend the lecture (10am to 1pm). Registration is below.
We are limited to 24 spots and there are a little over half remaining. Sign up before we start pushing this to other local affiliates.
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
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
Power Clean : 1 Rep Max & AMRAP 15 mins: 400 m, Kettlebell Swings and Chest-to-bar Pull-ups
AMRAP 15 mins: 400m, Kettlebell Swings and Chest-to-bar Pull-ups
Complete as many rounds as possible in 15 mins of:
Run, 400 m
21 Kettlebell Swings (70#/53#)
12 Chest-to-bar Pull-ups
BTWB
Photos by Rob W.
So many Power Clean PR’s today (or at least very close)! It was great to see so many improvements in pulls, speed and receiving position. Drill those positions with a PVC and bar and perfect that technique.
Read up on the Teens competition and check out how one of our very own is Games bound!
Teens to Compete at the 2015 CrossFit Games www.boxlifemagazine.com