Category: Video and Media

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

Power Snatch (Touch & Go) 5-4-3-2-1 & AMRAP 10 mins: Power Snatches, Lateral Burpees and Toes-to-bars

Power Snatch (Touch & Go) 5-4-3-2-1

Power Snatch (Touch & Go) 5-4-3-2-1

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

BTWB

AMRAP 10 mins: Power Snatches, Lateral Burpees Over Barbell and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
7 Power Snatches (75#/55#)
8 Lateral Burpees Over Barbell
9 Toes-to-bars

BTWB

Hang Squat Clean + Front Squat: 1-1-1-1-1 & 27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run

Hang Squat Clean + Front Squat: 1-1-1-1-1

Hang Squat Clean + Front Squat 1-1-1-1-1

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

BTWB

27-21-15-9: One Arm Dumbbell Snatch, Wall Ball and Run

27-21-15-9 reps, for time of:
One Arm Dumbbell Snatch (Alternating) (50#/35#)
Wall Ball (20#/14#)
Run 400m

BTWB

Photos by @robcwilson


Happy birthday to Coach Shay!

SRCF Team Count: 14
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

CrossFit Fittest in Cape Town Individual Events and Schedule
Three Big Things to Watch in Cape Town
Results
Results cont

Lifting: 1 Squat Snatch + 1 Overhead Squat & 5 RFT: Chest-to-bar Pull-ups, Overhead Squats and Runs

Lifting: 1 Squat Snatch + 1 Overhead Squat

Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
* Complex

BTWB

5 RFT: Chest-to-bar Pull-ups, Overhead Squats and Runs

5 rounds for time of:
10 Chest-to-bar Pull-ups
15 Overhead Squats (75#/55#)
Run 200m

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 14
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

The Pros & Cons of a Weightlifting Belt

Froning and Mayhem Freedom Fail to Qualify for the CrossFit Games

Results
Results cont

Back Squat: 2 Rep Max & 3 RFT: Double Unders, Air Squats and Row

Back Squat: 2 Rep Max

Find your Back Squat 2 Rep Max.

BTWB

3 RFT: Double Unders, Air Squats and Row

3 rounds for time of:
75 Double Unders
50 Air Squats
25 Row (calories)

BTWB

Photo by @robcwilson

Is everyone looking at Bob’s short shorts or his short squat? #kidding #monstersquat #roids
CrossFit Games Open Registration:
SRCF Team Count – 12
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. Since your doing the workouts anyway then sign up! The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey. Select our gym when you register so that we can validate scores.
Results
Results cont

Push Jerk: 2-2-2-2-2 & J.T.

Push Jerk: 2-2-2-2-2

Push Jerk 2-2-2-2-2

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

BTWB

J.T.

21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor ~ www.crossfit.com

BTWB

Advanced RX: Partner deadlift 3-3-3-3-3 & Team WOD: FT: Partner Wall Balls, Partner Deadlifts, Handstand Walks

Advanced RX Class:

Partner deadlift 3-3-3-3-3

Partner deadlift 3-3-3-3-3

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

BTWB

Team WOD: FT: Partner Wall Balls, Partner Deadlifts, Handstand Walks

For time:
80 Partner Wall Balls (20#/14#)
— then —
21 Partner Deadlifts (315#/225#)
Handstand Walk, 32 ft (16 ft. each partner)
18 Partner Deadlifts
Handstand Walk, 32 ft
15 Partner Deadlifts
Handstand Walk, 32 ft
— then —
80 Partner Wall Balls

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:
SRCF Team Count – 12
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. Since your doing the workouts anyway then sign up! The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey. Select our gym when you register so that we can validate scores.
Results

Strict Pull-ups: 3×10 & FT: Rows and Power Snatch Chipper

Strict Pull-ups: 3×10

Strict Pull-ups 3×10

Rest as needed between sets.
* 3 sets of 10 strict PU or scale to a number you can do for all three sets or complete 3 x 10 supine ring rows.

BTWB

FT: Rows and Power Snatch Chipper

For time:
Row 500m
25 Power Snatches (75#/55#)
Row 400m
20 Power Snatches
Row 300m
15 Power Snatches
Row 200m
10 Power Snatches
Row 100m
5 Power Snatches

BTWB

Photo by @robcwilson

Wodapalooza is underway and after Day 1 the leaders are:

  • Elite Men – Patrick Vellner
  • Elite Women – Tia Clair Toomey (with Kristin Holte right behind her)
  • Elite Teams – CrossFit Mayhem…. wait, no it’s Team ROMWOD/WIT made up of four prior Games athletes Alec Smith, Jess Griffith, Cody Mooney, and Jamie Greene.  Mayhem Freedom is way down in a tie for 6th after a pretty poor day 1 (there are only 13 teams competing).

Kristin Holte Leads Wodapalooza After Event 2
Results
Results cont

SNORIDGE CROSSFIT