Category: Video and Media

Advanced RX: Lifting: Power Clean + Hang Power Clean & FT: Power Cleans and Rope Climbs & Checkout: 5 RFT: AbMat Sit-ups and Handstand Walks

Advanced RX Class:

Lifting: Power Clean + Hang Power Clean

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set

BTWB

FT: Power Cleans and Rope Climbs

For time:
12 Power Cleans, pick load
4 Rope Climbs
9 Power Cleans, pick load
3 Rope Climbs
6 Power Cleans, pick load
2 Rope Climbs
3 Power Cleans, pick load
1 Rope Climb

BTWB

Checkout: 5 RFT: AbMat Sit-ups and Handstand Walks

5 rounds for time of:
20 AbMat Sit-ups
Handstand Walk, 12 ft

BTWB

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 3 RFT: Wall Balls and Bar Muscle-ups

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips

BTWB

3 RFT: Wall Balls and Bar Muscle-ups

3 rounds for time of:
30 Wall Balls (20#/14#)
10 Bar Muscle-ups
* Sub strict pull-ups for BMU

BTWB
Photo of Darth Pull-up by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 25
Get signed up! We are up to 26 for the Open. 19.1 WOD announcement coming Feb. 21st.  If we can get enough to register we may do two Intramural Teams in the gym!
Welcome to the 2019 CrossFit Games Season

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Results
Results cont

Snatch: 1-1-1-1-1 & 4 RFT: Rows, Push-ups and Squat Snatches

Snatch: 1-1-1-1-1

Snatch 1-1-1-1-1

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

BTWB

4 RFT: Rows, Push-ups and Squat Snatches

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

BTWB

Front Squat: 3 Rep Max & AMRAP 12 mins: Front Squats, Chest-to-bar Pull-ups and Double Unders

Front Squat: 3 Rep Max

Record your best Front Squat 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

AMRAP 12 mins: Front Squats, Chest-to-bar Pull-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
5 Front Squats (155#/105#)
10 Chest-to-bar Pull-ups
25 Double Unders

BTWB

SCHEDULE ALERT:

Monday 2/11

  • 5:30am Class Cancelled
  • All other AM classes normal times
  • 4:00, 5:00, and 6:00pm classes normal times
  • 5:00pm Teens Class Cancelled
  • 7:00 pm Class Cancelled

On Ramp: Rescheduled to Wednesday at 7pm
Tuesday 2/12

  • 5:30am Class Cancelled
  • ALL 8:30, 9:30, and 11:30am classes Cancelled
  • Normal classes running starting at 4pm and after today!
  • Let’s hope they plow side roads and clear the gym parking lot
  • Please stay tuned for further announcements on our Facebook or Instagram pages 

Photo by @robcwilson

We have 23 people signed up for the Open. Sign up now, we have 10 days until the Open begins!
The GAUNTLET at Wodapalooza
Results

Team WOD: 50-40-30-20-10: Row, Power Snatches and Box Jumps

Team WOD: 50-40-30-20-10: Row, Power Snatches and Box Jumps

As a team of 2 complete 50-40-30-20-10 reps, for time of:
Row Calories
Power Snatch (95#/65#)
Box Jump (24″/20″)
* As a team of 2, alternate work rest with your partner. Share a rower, bar, and box.

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 23
Get signed up! We are up to 23 for the Open. 19.1 WOD announcement coming Feb. 21st.
A Global Game in Search of National Champions

Results

Power Clean & Jerk 1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Dumbbell Burpees and Handstand Push-ups

Power Clean & Jerk 1-1-1-1

Power Clean & Jerk 1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Dumbbell Burpees and Handstand Push-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Burpee (50#/35#)
Handstand Push-up

BTWB

Photo by @robcwilson

5 Tips For First Time CrossFit Open Participants

CrossFit Games Open Registration:

SRCF Team Count: 18
Get signed up! The Open is coming Feb. 21st.

Results
Results cont

Front Squat: 5 Rep Max & Saved by the Barbell

Front Squat: 5 Rep Max

Record your best Front Squat 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

BTWB

Saved by the Barbell

3 rounds, 1 min per station, of:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min

Perform this by rotating immediately to the next
station every 1 min, the clock does not stop or reset
between stations.
* Total reps per round

BTWB

5 Rep Ugg Boot Max

Photos by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 16
Get signed up! The Open is coming Feb. 21st.
2019 Reebok CrossFit Open Announcements

Results
Results cont

Bench Press 9-7-5-3-1 & 3 RFT: Air Squats, Push-ups and Row

Bench Press 9-7-5-3-1

Bench Press 9-7-5-3-1

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

BTWB

3 RFT: Air Squats, Push-ups and Row

3 rounds for time of:
50 Air Squats
35 Push-ups
20 Row Calories

BTWB

Advanced RX: Deadlift 5-4-3-2-1 & 5x AMRAP 3 mins: Muscle-ups, Deadlifts and Kettlebell Swings

Advanced RX (or Advanced Rehab?) Class:

Deadlift 5-4-3-2-1

Deadlift (Touch and Go) 5-4-3-2-1

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

5x AMRAP 3 mins: Muscle-ups, Deadlifts and Kettlebell Swings

For 5 cycles:
AMRAP in 3 mins of:
3 Muscle-ups
5 Deadlifts (225#/155#)
10 Kettlebell Swings (70#/53#)

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 15
Genie T. wins for best Open profile pic!
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town
Results

Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts

Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts

As a team of 2 complete 3 rounds for time of:
Partner Run 400m
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Deadlifts (225#/155#)
* Run as a team, then alternate work/rest with your partner, splitting up reps as you go.

BTWB

Photo by @robcwilson

Happy birthday Christine!

CrossFit Games Open Registration:

SRCF Team Count: 15
Genie T. wins for best Open profile pic! Register and then go find her profile under our gym team.
Get signed up! The Open is coming Feb. 21st.

  • We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town

Results

SNORIDGE CROSSFIT