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E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk1 1 Squat Clean + 1 Front Squat + 1 Split Jerk, pick load
Every 2 mins for 10 mins.
* Use mats
3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
West Coast Classic Day Three Recap: History Relived as Games Vets Monopolize the Leaderboard
Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and RunAs a team of 2 complete as many rounds as possible in 22 mins of:
8 Deadlifts (225#/155#)
10 Toes-to-bars
Run 200m
* Alternate after each movement (one DL, one partner does T2B, etc.)
5 rounds for time of:
10 Deadlifts (225#/155#)
15 Toes-to-bars
Run 200m
Photo by @robcwilson @snoridgecrossfit
Squat Snatch 1-1-1-1-1Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Run 100m
10 Power Snatches (115#/80#)
Run 100m
10 Box Jump Overs (24″/20″)
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
It wouldn’t be the Games without some sort of controversy:
CrossFit Issues Late Penalty, Rescinds Emma Tall’s Games Qualification After Official Announcement
For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.
Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and BurpeesFor time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 Sit-up (standard)
70 Burpees
Photo by @robcwilson @snoridgecrossfit
Why Doctors Recommend (and Do) CrossFit: Movement Is Life
As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups
* Alternate reps as needed; one partner works at a time
Post total time.
3 rounds for time of:
25 Wall Balls (20#/14#)
10 Burpees
25 Ball Slams (30#/20#)
10 Plate Overhead Walking Lunges (45#/25#)
25 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown
Events:
Coming July 3-9
Hero Week: The entire week of programming will feature Hero Workouts
More to come!
Overhead Squat 2-2-2Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min
Shoulder Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Push Press, Toes-to-bars and Run3 rounds for time of:
25 Push Press (115#/75#)
25 Toes-to-bars
Run 400m
Photo by @robcwilson @snoridgecrossfit
Breaking: Team On Track Athlete Faces Possible Sanctions and Team Disqualification
Amazing CrossFit competition Records have been set in the C&J and the Snatch (let’s hope they are clean):
GwenClean & Jerk 15-12-9
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load
Tabata Burpee
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @robcwilson @snoridgecrossfit
Congrats to all the teams that competed at CF Lake Stevens this past weekend in their partner throwdown. Sounds like we had some podium finishers with 3 of the teams getting a 1st and two 3rd place spots! Way to represent!
Overhead Squat 3-3-3Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9 reps, for time of:
Power Snatch (75#/55#)
Overhead Squat (75#/55#)
Photo by @robcwilson @snoridgecrossfit
New 2020 CrossFit Games Documentary: Official Trailer For Resurgence Drops, Three Big Takeaways
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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.
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.
Photo by @robcwilson @snoridgecrossfit
Go to the SRCF Facebook group to see the incredible photos @robcwilson took of our Murph turnout of 43 athletes! Great effort honoring a great hero.
Five Big Takeaways From the First 2021 CrossFit Games Semifinal Weekend