Category: Video and Media

Overhead Squat 2-2-2 & FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead Squats

Overhead Squat 2-2-2

Overhead Squat 2-2-2

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

BTWB

FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead Squats

For time:
Run 100m
12 Burpee Over Dumbbells
12 Dumbbell Overhead Squat (Right Arm), pick load
12 Dumbbell Overhead Squat (Left Arm), pick load
Run 100m
9 Burpee Over Dumbbells
9 Dumbbell Overhead Squat (Right Arm)
9 Dumbbell Overhead Squat (Left Arm)
Run 100m
6 Burpee Over Dumbbells
6 Dumbbell Overhead Squat (Right Arm)
6 Dumbbell Overhead Squat (Left Arm)
Run 100m
3 Burpee Over Dumbbells
3 Dumbbell Overhead Squat (Right Arm)
3 Dumbbell Overhead Squat (Left Arm)

BTWB

Deadlift 6-6-6 & Death By Kettlebell Swings

Deadlift 6-6-6

Deadlift 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops.

BTWB

“Death By” Kettlebell Swings

Death By Kettlebell Swing

With a continuously running clock perform:
2 Kettlebell Swings, (53#/35#) in the first 1 min,
4 Kettlebell Swings, in the second 1 min
6 Kettlebell Swings, in the third 1 min
…
Continuing this for as long as you are able.

BTWB
Photos by @robcwilson
Today we wrapped our Summer Teens Session #1. Coach Lynn did an awesome job working such a great group of energetic teens who attacked every workout each day!  Next up she will be focusing on teaching the younger group of 7-9 year olds. Watching the kids learn functional movements and how to handle some loads with intensity is blast.
Stay tuned for Teens Session #2 in August. It’ll be back!

Khrennikov Will Not Compete at the 2018 CrossFit Games

Inside CrossFit’s Smart Move to Double Down in Madison

Results

Results cont

Handstand Push Up 6×3 or HS Walk Practice & AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Handstand Push Up 6×3 or HS Walk Practice

For time:
Handstand Push-up 3/3/3/3/3/3 or Handstand Walk Practice
* Choose HSPU or HS Walk practice

BTWB

AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 20 mins of:
Run 200m
3 Deadlifts (135#/95#)
5 Hang Power Cleans (135#/95#)
7 Push Jerks (135#/95#)

BTWB
Photo by @robcwilson
Our latest OnRamp group has graduated! Welcome to Kirtis, Jae, Aimee, Robin, Rory, Darcie, Chris (who would forget Chris) and welcome back to Mollie!
ATHLETES IN BREACH OF DRUG POLICY (Bob is still appealing!)

Results

Results cont

Advanced RX: Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat & 4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups

Advanced RX Class:

Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat

Power Snatch 1-1-1-1-1, using heaviest weight per set
Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups

4 rounds for time of:
Row 250m
10 Overhead Squats (135#/95#)
Run 100m
10 Burpee Pull-ups
Rest 1 min

BTWB

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

As a team of 2 complete for time:
Row 1500m
80 Kettlebell Goblet Squats (53#/35#)
40 Burpee Pull-ups
Row 1000m
60 Kettlebell Goblet Squats
30 Burpee Pull-ups
Row 750m
40 Kettlebell Goblet Squats
20 Burpee Pull-ups
Row 500m
20 Kettlebell Goblet Squats
10 Burpee Pull-ups
* One partner works while one rests

BTWB

Hang Power Clean & Jerk 1-1-1 & Alt EMOM 18 mins: Rows, Box Jumps and Single Dumbbell Hang Clean & Jerks

Hang Power Clean & Jerk 1-1-1

Hang Power Clean & Jerk 1-1-1

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

BTWB

Alt EMOM 18 mins: Rows, Box Jumps and Single Dumbbell Hang Clean & Jerks

Every 1 min for 18 mins, alternating between:
Row 150/125m
10 Box Jumps (24″/20″)
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
* 5L / 5R each arm for DB HPC and Jerk

BTWB

Photo by @robcwilson
Our SRCF Teens “Camp” is next week and it’s full! Looks like we will have to look at another one in August if the teens don’t break Coach Lynn.
Events: Save the Date!
SRCF Hunger Games
August 18th (Saturday afternoon)
BBQ/Picnic, sports, and good times!
Details TBD

Watch CrossFitters Crush Tough Mudder X on CBS Sports This Weekend

Results

Results cont

Muscle-up Progression & Skill Work: Rope Climb Progressions, Rope Climb Practice & AMRAP 12 mins: Run, Muscle-ups and Rope Climbs

Muscle-up or Muscle-up Progression

Muscle-up
2-2-2-2-2

Or

Muscle-up Progression
5-5-5
Pick a starting point that you can work from. Each week, raise the rings a little higher.

BTWB

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

* Choose MU or Rope Climb focus

BTWB

AMRAP 12 mins: Run, Muscle-ups and Rope Climbs

Complete as many rounds as possible in 12 mins of:
Run 200m
5 Muscle-ups
2 Rope Climbs, 15 ft

BTWB
Photo by @robcwilson
Here’s a great rope climb drill for learning how to minimize the number of pulls you need to the top:
Rope-Climb Drills
“Your doctor may not be the best source of nutrition advice,” The Washington Post.

Results

Results cont

Lifting: Bench Press and Deadlifts & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

Lifting: Bench Press and Deadlifts

Bench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL (Touch and Go)

BTWB

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

BTWB

Back Squat 5-5-5 & Running Cindy

Back Squat 5-5-5

Back Squat 5-5-5

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

BTWB

Running Cindy

Complete as many rounds as possible in 20 mins of:
Run 400m
3 rounds of:
5 Pull-ups
10 Hand Release Push-Ups
15 Air Squats

BTWB
SNORIDGE CROSSFIT