Thrusters, Pull-up (chest-to-bar), Runs
5 rounds for time of:
7 Thrusters (135#/95#)
7 Pull-up (chest-to-bar)
200m Run
Category: Video and Media
Team WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)
Team WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)
As as Team of 2 complete AMRAP in 12 mins of:
5 Deadlifts (155#/105#)
7 Hang Power Cleans (155#/105#)
9 Lateral Burpee (Over Barbell)
* Alternate FULL rounds. Partner 1 completes a round, then rests while Partner 2 completes a round.
** One bar per team. Scale load to weight both partners can go UB on hang PC.
Post total rounds.
BTWB
Photo by @robcwilson
Big turnout for the Team WOD Saturday! This team workout is one of the competition workouts for the upcoming Whiskey Throttle Throwdown next weekend in Woodinville at CrossFit Nine.
Going to the CrossFit Games for the first time next month?
Push Jerk 2-2-2-2-2 & FT: Run then 3 Rounds of Overhead Squats and Push Jerks
Deadlift 5-5-5 & Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups
Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups
For time:
Row 1000m
20 Hollow Rocks
Row 750m
40 Toes-to-bars
Row 500m
60 AbMat Sit-ups
BTWB
Photo by @robcwilson
Read on for the breakdown of the athletes of the Teens division at the Games next month (including Jules!).
Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips & Karen
Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
4 Strict Handstand Push-ups
5 Ring Dips
Odd Minute: Strict HSPU or scale to Box Pike or 1 AbMat
Even Minute: Ring Dips or scale to Matador or Parallette Push-up
“Karen”
For time:
150 Wall Balls(20#/14# to 10 ft./9ft.)
Photo by @robcwilson
Today was the classic benchmark “girl”. For the list of these WOD’s that have become a standard in CrossFit see them all here. Between now and the Games expect to see one or two of them show up.
41 Days until the 2015 CrossFit Games begins!
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
Advanced RX: Squat Clean 1 RM & Running "Nate"
Running “Nate“:
AMRAP 20 mins: Run, Muscle-ups, Handstand Push-ups and Kettlebell Swings
Complete as many rounds as possible in 20 mins of:
Run 200m
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Video Highlights of the final MU/Sprint Clean Ladder workout from the South Regional:
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.
BTWB
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.
It is a nutrition chat as well as an actual hands on cooking class. You will learn about the paleo diet. You will get to learn how easy it can be to cook “paleo”. You will leave with several prepared meals! It will be a lot of fun!
- 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.
BTWB
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
BTWB
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.