Category: Video and Media

Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups & Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats & Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats

Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups

Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)
3 Weighted Pull-ups
* Choose a load you can cycle the snatches.

BTWB

Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats

Complete as many rounds as possible in 12 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats

* Choose Option 1 or Option 2

BTWB

Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats

Complete as many rounds as possible in 12 mins of:
4 Strict Pull-ups
8 Dumbbell Push Press (40#/25#)
12 Air Squats

BTWB

Bench Press 10-8-6-4-2 & AMRAP 21 mins: Run, Dumbbell Thrusters, Toes-to-bars and Box Jumps

Bench Press 10-8-6-4-2

Bench Press 10-8-6-4-2

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

BTWB

AMRAP 21 mins: Run, Dumbbell Thrusters, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 21 mins of:
Run 400m
10 Dumbbell Thrusters (45#/30#)
10 Toes-to-bars
10 Box Jumps (30″/24″)

BTWB
Photo by @robcwilson
Fran. The most famous of CrossFit benchmarks.  We are doing this one in the next two weeks.  Done right it’s fast, it’s gross and the faster you go the worse it gets.
This video below is how it came together. Michelle and I were at this exact speech by Coach Glassman way back in 2011 at CF Bellevue. I remember this day as we got to spend a couple hours with Coach and a bunch of affiliate owners just peppering him with questions, then had a cookout and shared beers as he worked the room thanking everyone for bringing CrossFit to their communities. Back then we were one of the first 1,000 affiliates. Now there are almost 14,000. Many of those affiliates are still around and many more are no longer here; but the growth of CrossFit over those years has been staggering.

Know Your History: The Story of Fran by Greg Glassman

Results

Results cont

Hang Squat Clean 3-3-3 & FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups

Hang Squat Clean 3-3-3

Hang Squat Clean 3-3-3

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

BTWB

FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups

For time:
Row 1000m
50 Hang Squat Cleans (75#/55#)
30 Chest-to-bar Pull-ups

BTWB

Advanced RX: Alt EMOM 12 mins: Double Unders and Snatches & 2018 CrossFit Games Regional Event 4

Advanced RX Class:

Alt EMOM 12 mins: Double Unders and Snatches

Every 1 min for 12 mins, alternating between:
30 Double Unders
1 Snatch, pick load

BTWB

2018 CrossFit Games Regional Event 4

For time:
2 rounds of:
10 Snatches (175#/125#)
12 Bar Facing Burpees
— then —
2 rounds of:
10 Snatches (115#/75#)
12 Bar Facing Burpees

* No time cap. Change load as you go.

BTWB
Photo by @robwilson
Regionals are a wrap!  All the individual athletes and teams are set for Madison this summer for the 2018 Games.
Ben Makes Ten
WOD 180519 Tips With Rory McKernan
The Power Snatch

Results

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 3 RFT: Wall Balls and Rope Climbs

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
* Touch and go. No drops.

BTWB

3 RFT: Wall Balls and Rope Climbs

3 rounds for time of:
30 Wall Balls (20#/14#)
3 Rope Climbs
* Scale 1 RC to 2 Supine RC

BTWB
Photo by @robcwilson
Last weekend of Regionals is here and the Pacific region has already started!  Tune into CBS or set your DVR’s this Saturday and Sunday for some coverage of all the weekend action.
Regionals Airing Live on CBS
Update Show: Pacific Regional Preview

Results

Results cont

Push Press 3-3-3-3 & Row: 4 x 500m Repeats

Push Press 3-3-3-3

Push Press 3-3-3-3

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

BTWB

Row: 4 x 500m Repeats

Each for time:
Row: 4x 500m

Rest as needed between efforts.
* Share a rower with a partner and take 3 min. rest between max efforts

BTWB
Photo by @robcwilson
Rower recovery today for most-Murph soreness.
SCHEDULE:
Starting this week we are adding a 5:30am class on Thursdays. That means there is a daily 5:30am class Mon-Fri now!
Against All Odds
Build ‘Em Like Becca

Results

Results cont

Advanced RX: Lifting: Front Squats and Bench Press & FT: Rows, Front Squats and Bench Press

Advanced RX Class:

Lifting: Front Squats and Bench Press

Front Squat 3-3-3, using heaviest weight per set
Bench Press 3-3-3, using heaviest weight per set

BTWB

FT: Rows, Front Squats and Bench Press

For time:
Row 500m
12 Front Squats (185#/135#)
12 Bench Press (155#/105#)
Row 500m
9 Front Squats
9 Bench Press
Row 500m
6 Front Squats
6 Bench Press
Row 500m
3 Front Squats
3 Bench Press
* FS from floor

BTWB
Photo by @robcwilson
Events:
Schedule Notice: Memorial Day Murph Monday 5/28

  • We will hold our annual Murph workout on Monday (Memorial Day) in the AM
  • Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
    • 9am FULL, 10am FULL, 11am FULL
    • 12pm waves
    • 12 people to a heat
  • In addition to the RX Murph and the 1/2 version, there is also a team option for 2 this year
  • No other class times on Monday!!!

Results

Team WOD: 3 RFT: Row Calories, Bench Press and Team Runs

Team WOD: 3 RFT: Row Calories, Bench Press and Team Runs

3 rounds for time of:
100 Row Calories
50 Bench Press (135#/95#)
Team Run 400m
* As a team of 3. One working at a time. Run 400m as a team.

BTWB
Photo by @robcwilson
Events:
Schedule Notice: Memorial Day Murph Monday 5/28

  • We will hold our annual Murph workout on Monday (Memorial Day) in the AM
  • Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
    • 9am FULL, 10am FULL, 11am FULL
    • 12pm waves
    • 12 people to a heat
  • In addition to the RX Murph and the 1/2 version, there is also a team option for 2 this year
  • No other class times on Monday!!!

What, When, Why: Weight Vests

Results

Squat Clean 1-1-1-1-1 & Annie

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

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

BTWB

Annie

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

BTWB
Photo by @robcwilson

CrossFit Athletes Prepare to Honor Lt. Michael Murphy with Hundreds of Quarter Squats, Half Push-ups

Events:
Schedule Notice: Monday 5/28
Memorial Day Murph is coming!

  • We will hold our annual Murph workout on Monday (Memorial Day) in the AM
  • Wave times are posted on the whiteboard; Sign-up in the gym to reserve a slot
    • 9am FULL, 10am FULL
    • 11am, 12pm waves
    • 12 people to a heat
  • In addition to the RX Murph and the 1/2 version, we will also program a team version for 2 this year

2018 Regionals: What to Watch in Week 2

Results

Results cont

Strict False Grip Supine Ring Rows : 5×4 & 5 RFT: Muscle-ups, Push Press and Air Squats

Strict False Grip Supine Ring Rows : 5×4

Strict False Grip Supine Ring Rows 5×4

Rest as needed between sets.
* Alternate with Strict ring dips 5×4. Scale to False Grip Ring Rows (not supine)

Strict Ring Dips : 5×4

Strict Ring Dips 5×4

Rest as needed between sets.
* Alternate with False Grip Supine Ring Rows 5×4. Scale to toe spot ring dips or fixed dips

BTWB

5 RFT: Muscle-ups, Push Press and Air Squats

5 rounds for time of:
5 Muscle-ups
10 Push Press (135#/95#)
30 Air Squats
*Scale MU to 5 strict pull-ups

BTWB
Photo by @robcwilson
Dan demonstrates a proper false grip.  The ring should cross your wrist at the joint (where a watch band would go) and the knuckles facing in. Thumbs are wrapped and elbows are in.
The False Grip

Results

Results cont

SNORIDGE CROSSFIT