Category: Video and Media

Chipper: Overhead Squats, Pull-ups, Kettlebell Swings and Double Unders

For time:
30 Overhead Squats (135#/95#)
45 Pull-ups
60 Kettlebell Swings (53#/35#)
90 Double Unders

BTWB

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
Stay tuned for New Year’s week schedule

On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
“Hand Position in the Back Squat” from the CrossFit Weightlifting Advanced Trainer Course – [video]

Hang Power Snatch 1-1-1-1-1 & AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Hang Power Snatch 1-1-1-1-1

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

2016 Reebok CrossFit Games Season Schedule

AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Complete as many rounds as possible in 15 mins of:
20 Ball Slams (30#/20#)
10 Knees To Elbows
1 Rope Climb

BTWB

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
Stay tuned for New Year’s week schedule

On Christmas Eve we will run our Annual “12 Days of Xmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Please sign up on the whiteboard!

The Open is coming!

EMOM for 7 mins: Hang Squat Snatches and Overhead Squats & 3 RFT: Double Unders, Air Squats and Runs & 3 RFT: Toes-to-bars and Hollow Rocks

Every 1 min for 7 mins: Hang Squat Snatches and Overhead Squats

Every 1 min for 7 mins do:
1 Hang Squat Snatch
1 Overhead Squat

*Choose load

3 RFT: Double Unders, Air Squats and Runs

3 rounds for time of:
75 Double Unders
50 Air Squats
Run 200m

Checkout WOD:

3 RFT: Toes-to-bars and Hollow Rocks

3 rounds for time of:
10 Toes-to-bars
15 Hollow Rocks

BTWB

Photo by @robcwilson

“Coach’s Orders” – CrossFit Journal [article]

Bench Press 10-10-10 & FT: Handstand Push-ups, Power Cleans and Pull-ups

Bench Press 10-10-10

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

Invitational Update: Recap

FT: Handstand Push-ups, Power Cleans and Pull-ups

For time:
30 Handstand Push-ups
40 Power Cleans (135#/95#)
50 Pull-ups

BTWB

Photo by @robcwilson

If you didn’t get to watch the CrossFit Invitational yet then the event is now available in the Archive below. It’s a short event that is a great battle between the US, Canada, Europe and Pacific Regions that’s worth watching.

It also is pretty much a guarantee that Atlas Stones will be making their first Games appearance this summer.

2015 Invitational Archive

Front Squat 5-5-5 & 3 RFT: Double Unders, Sit-ups, Medicine Ball Cleans, Pull-ups and Handstand Push-ups

Front Squat 5-5-5

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

3 RFT: Double Unders, Sit-up s, Medicine Ball Cleans, Pull-ups and Handstand Push-ups

3 rounds for time of:
50 Double Unders
40 Sit-up (AbMat)
30 Medicine Ball Cleans (20#/14#)
20 Pull-ups
10 Handstand Push Ups

BTWB Very interesting article outlining the danger EPSN faces as they continue to lose subscribers and battle layoffs and internal cost cutting. In a few more years I wonder who will be bidding on the “Reebok CrossFit Games on ESPN” when those rights are up.
“ESPN Has Lost 7 Million Subscribers The Past Two Years,” Fox Sports.
Results
Results cont

Gwen & Row : 4 x 250m

“Gwen”

Clean & Jerk 15-12-9

*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
**Stopping on the floor, regripping or changing load is a foul or scale.

2015 Reebok CrossFit Invitational Recap

Row : 4 x 250m

Each for time:
Row: 4 x 250m

Rest as needed between efforts.

BTWB

Photo by @robcwilson

This photo sums up the struggle of “Gwen”. Do I drop it and get a no go for the set or hold on? Where do I find my grip to get this set finished? This classic CrossFit benchmark strength test was the precursor to “Grace” and “Isabel”.

Hang Power Clean 3-3-3-1-1-1 & 3 RFT: Hang Power Cleans, Wall Balls and Ring Dips

Hang Power Clean 3-3-3-1-1-1

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

Sam Briggs Wins the CrossFit Liftoff

3 RFT: Hang Power Cleans, Wall Balls and Ring Dips

3 rounds for time of:
10 Hang Power Cleans (155#/105#)
35 Wall Balls (20#/14#)
10 Ring Dips

BTWB

Photo by @robcwilson

Events:

Monday 12/7:

Northwest Fit Meals will be at the gym from 5pm to 7:30pm on Monday 12/7. They are a local meal Prep company that preps Paleo and clean meals for CrossFit athletes, as well as for bodybuilders and NFL athletes. They also currently sponsor Jules.

NW Fit Meals will come with some of their favorite entrees and you can come and taste the food before or after class (or during if you aren’t going to do the WOD). They offer a weekly subscription service. They make their own ghee butter, dressings, mayo, Sriracha, sausage, everything that goes into their meals. All meals are pre measures to 3 Zone blocks.

Menu:

Paleo Italian meatballs and scratch made marinara with spaghetti squash
Paleo turkey chilli
Cilantro lime yams
Paleo chicken salad

Dan’s Dream: USA Team

Back Squat 5-5-5-5-5 & 5 RFT: Handstand Push-ups, Back Squats and Double Unders

Back Squat 5-5-5-5-5

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

How to Watch the 2015 Reebok CrossFit Invitational

5 RFT: Handstand Push-ups, Back Squats and Double Unders

5 rounds for time of:
9 Handstand Push-ups
9 Back Squats (135#/95#)
30 Double Unders

BTWB

Seated DB Press photo by @robcwilson

This Sunday is the CrossFit Invitational competition between Team USA, Canada, Europe and Australia. Watch it live on the CrossFit Games website Sunday 7-9am PST or rebroadcast on ESPN2 from 3-5pm PST.

Rich Froning to Replace Ben Smith at the Invitational

Team WOD: Wall Ball, Power Snatch and Run Relay

20 rounds for time of:
10 Wall Balls (20#/14#)
5 Power Snatches (115#/75#)
Run 100m

*Teams of 2, alternate each exercise with your partner. Partner 1 does WB, Partner 2 does Power Snatch, Partner 1 Runs, Partner 2 does WB, etc. One WB and bar per team.

BTWB

Photo by @robcwilson

This is thought provoking.

“When Some Turn to Church, Others Go to CrossFit,” The New York Times.

Bench Press 3-3-3-1-1-1 & 5 RFT: Kettlebell Swings, Run, Muscle-ups

Bench Press 3-3-3-1-1-1

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

Rich With Experience: Froning Coaches USA Team

5 RFT: Kettlebell Swings, Run, Muscle-ups and Run

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
Run 200m
5 Muscle-ups
Run 200m

Or:

5 RFT: Kettlebell Swings, Run, Pull-ups and Run

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
Run 200m
15 Pull-ups
Run 200m

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
We want to wish all of you and your families and loved ones a happy and safe Thanksgiving holiday. See you all in the gym either Friday or Saturday AM or next week.

2015 CrossFit Invitational: Europe Team