Category: Video and Media

Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings

2 rounds for time of:
25 Hand Release Push-ups
25 Sumo Deadlift High-pulls (75#/55#)
25 Box Jumps (24″/20″)
25 Push Press (75#/55#)
25 Kettlebell Swings (53#/35#)

Photo by @robcwilson @snoridgecrossfit

Hero Week starts 7/3. We will be programming a daily Hero workout each day.

E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk & 3 RFT: Squat Cleans and Box Jumps

E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk

1 1 Squat Clean + 1 Front Squat + 1 Split Jerk, pick load

Every 2 mins for 10 mins.
* Use mats

3 RFT: Squat Cleans and Box Jumps

3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps (24″/20″)

West Coast Classic Day Three Recap: History Relived as Games Vets Monopolize the Leaderboard

Photo by @robcwilson @snoridgecrossfit

Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and Run & Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run

Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and Run

As 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.)

Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run

5 rounds for time of:
10 Deadlifts (225#/155#)
15 Toes-to-bars
Run 200m

West Coast Classic Day Two: Ruck and Recover

Photo by @robcwilson @snoridgecrossfit

Welcome Tiana to the SRCF Coaching ranks! Tiana has completed her L1, shadowing, and training and will be providing some coverage next week and will soon be coaching a new 5:30am class on Thursdays starting July 1st and also taking over the Tuesday 5pm classes in July.

We are very excited to be able to add her talents and passion for CrossFit to the rest of our awesome coaching staff!

Events:

Hero Week is coming 7/3-7/10!

Professional Fitness Athletes’ Association Weighs In, Says Semifinal Workout Descriptions “Created Ambiguity”

Squat Snatch 1-1-1-1-1 & 5 RFT: Run, Power Snatches, Run, and Box Jump Overs

Squat Snatch 1-1-1-1-1

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

5 RFT: Run, Power Snatches, Run, and Box Jump Overs

5 rounds for time of:
Run 100m
10 Power Snatches (115#/80#)
Run 100m
10 Box Jump Overs (24″/20″)
Rest 1 min

CrossFit Issues Late Penalty, Rescinds Emma Tall’s Games Qualification After Official Announcement

Photo by @robcwilson @snoridgecrossfit

It wouldn’t be the Games without some sort of controversy:

FQ: Handstand or Handstand Walk Practice & Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

FQ: Handstand or Handstand Walk Practice

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 Burpees

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 Sit-up (standard)
70 Burpees

Why Doctors Recommend (and Do) CrossFit: Movement Is Life

Photo by @robcwilson @snoridgecrossfit

COMING UP: JUNE 14-20 Semifinals

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups & Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups

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.

Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

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

Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown

Photo by @robcwilson @snoridgecrossfit

Events:

Coming July 3-9

Hero Week: The entire week of programming will feature Hero Workouts

More to come!

Overhead Squat 2-2-2 & 4 RFT: Rows, Push-ups and Squat Snatches

Overhead Squat 2-2-2

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

4 RFT: Rows, Push-ups and Squat Snatches

4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min

Steph Chung Gets One Last Shot in Her Final Season, Makes Last Chance Qualifier Despite Elbow Injury

Photo by @robcwilson @snoridgecrossfit

Dave Castro Reveals “Follow Along at Home” CrossFit Games this Year

Shoulder Press 1-1-1-1 & 3 RFT: Push Press, Toes-to-bars and Run

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 Run

3 rounds for time of:
25 Push Press (115#/75#)
25 Toes-to-bars
Run 400m

Breaking: Team On Track Athlete Faces Possible Sanctions and Team Disqualification

Photo by @robcwilson @snoridgecrossfit

Amazing CrossFit competition Records have been set in the C&J and the Snatch (let’s hope they are clean):

Record-Breaking Weekend in Week 2 of Semifinals

Gwen & Checkout: Tabata – Burpees and AbMat Sit-ups

Gwen

Clean & 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

Checkout: Tabata – Burpees and AbMat Sit-ups

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.

Granite Games Final Recap: Epic Finishes and Close Races Across the Board Cap Off an Entertaining Weekend

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!

Workout Tips for Gwen

CROSSFIT WEIGHTLIFTING RECORD—Anthony Davids 340 lb. Snatch