Category: Video and Media

Front Squat: 1RM & AMRAP 15 mins w/ Buy-in: Row then Handstand Push-ups, Front Squats and Double Unders

Front Squat: 1RM

Record your best Front Squat 1 Rep Max lift.

BTWB

AMRAP 15 mins w/ Buy-in: Row then Handstand Push-ups, Front Squats and Double Unders

In 15 mins do:
Row 1000m
then in the remaining time, AMRAP of:
7 Handstand Push-ups
7 Front Squats (135#/95#)
30 Double Unders

BTWB

Photo by @robcwilson

This marks the completion of our latest Front Squat series (10/7/5/3/2/1RM).  Look for the same rep scheme for a different lift starting next week. This week we will continue with the Bench Press/Bent Over Row series.
Dumbbells: Did You Get the Message?
Results
Results cont

Snatch Balance 1-1-1-1 & 5 RFT: Toes To Bars, Power Snatches and Wall Balls

Snatch Balance 1-1-1-1

Snatch Balance 1-1-1-1

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

BTWB

5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)

BTWB
Photo by @robcwilson
Fun snatch technique and balance work today. All about the footwork, speed down, and strong overhead position. As you develop confidence then you can increase the load.
Reminder:
No SRCF teens class next week during Thanksgiving break. The last class for this session is this Saturday (11/18).  We will resume a new session starting immediately after (Wed 11/29).  If you are interested in signing up or continuing on for the next session let us know!
The Snatch Balance

Results

Results cont

Back Squat 4-4-4-4 & AMRAP 10 mins: Wall Balls and Rope Climbs

Back Squat 4-4-4-4

Back Squat 4-4-4-4

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

BTWB

AMRAP 10 mins: Wall Balls and Rope Climbs

Complete as many rounds as possible in 10 mins of:
15 Wall Balls (20#/14#)
1 Rope Climb, 15 ft

Post total rounds.
* Scale 1 RC to 2 Supine Climbs each round.

BTWB

Lifting: 1 Snatch Pull + 1 Squat Snatch & Alt EMOM 18 mins: Rows, Power Snatches and Double Unders

Lifting: 1 Snatch Pull + 1 Squat Snatch

Snatch Pull 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex is 1+1 touch and go.

BTWB

Alt EMOM 18 mins: Rows, Power Snatches and Double Unders

Every 1 min for 18 mins, alternating between:
Row 150m
10 Power Snatches (75#/55#)
30 Double Unders
* Row M 150m / F 125m

BTWB

Photo by @robcwilson

As our teens class has now been underway for the past few weeks with Coach Lynn the group has been learning basic lifts and having fun! WE will take off the Thanksgiving week but begin right after so if there are any 11-15 year olds interested in signing up for 1 or 2 times per week then contact us.
Who won the Invitational? Click below:
2017 Reebok CrossFit Invitational Recap
Results
Results cont

Lifting: Bench Press and Bent Over Barbell Rows & 2 RFT: Air Squats, Push-ups, AbMat Sit-ups, Toes-to-bar, and Muscle-ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 7-7-7, using heaviest weight per set
Bent Over Barbell Row 7-7-7, using heaviest weight per set
Alternate Bench and Bent Over Row sets.

BTWB

2 RFT: Air Squats, Push-ups, AbMat Sit-ups, Toes-to-bar, and Muscle-ups

2 rounds for time of:
50 Air Squats
40 Push-ups
30 AbMat Sit-ups
20 Toes-to-bars
10 Muscle-ups
* Sub 10 Ring Dips each round

BTWB

Front Squat: 2RM & 7 RFT: Power Cleans, Thrusters and Lateral Burpees

Front Squat: 2RM

Find your Front Squat 2 Rep Max.

BTWB

7 RFT: Power Cleans, Thrusters and Lateral Burpees

7 rounds for time of:
7 Power Cleans (95#/65#)
7 Thrusters (95#/65#)
7 Lateral Burpee (Over Barbell)

BTWB
Photo by @robcwilson
We are almost through this Front Squat series! Next week will be our 1RM test.
With the changes coming to our region expect that it will likely be held in California. I also expect there will be changes for the Open that are yet to be announced. Should be an interesting Games season.
More Handstand Walk Obstacle Courses in the Future

Results

Results cont

Advanced RX: Round Of DT : 1RM & Pt.1: 9-7-5 reps for time & Pt. 2: 5 RFT: Kettlebell Swings, Box Jumps and Push Jerks

Advanced RX Class:

Round Of DT : 1RM

Record your best Round Of DT 1 Rep Max lift.
* Complete your heaviest 1RM of 12 DL + 9 HPC + 6 PJ complex.

BTWB

Pt. 1: 9-7-5 reps for time:

9-7-5 reps, for time of:
Bar Muscle-up
Squat Cleans (155#/105#)
* Rest 5 minutes then complete Pt. 2

Pt. 2: 5 RFT: Kettlebell Swings, Box Jumps and Push Jerks

5 rounds for time of:
10 Kettlebell Swings (70#/53#)
8 Box Jumps (30″/24″)
6 Push Jerks (155#/105#)
* 5 minutes after Pt. 1

BTWB
Photo by @robcwilson
Some BIG announcements coming for the 2018 Games season! Our region will be combined with California (meaning PNW athletes/teams will have a much harder path to the Games); Teams are reduced to 4 total (from 6), and some adjustments are being made to worldwide regions.

2018 CrossFit Season Will See Changes to Team Format and Regional Boundaries

Results

Team WOD: Chipper: Row, Deadlifts, Hang Power Cleans and Push Jerks

Team WOD: Chipper: Row, Deadlifts, Hang Power Cleans and Push Jerks

For time:
40 Row Calories
60 Deadlifts (135#/95#)
45 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
40 Row Calories
30 Push Jerks
45 Hang Power Cleans
60 Deadlifts
40 Row Calories

BTWB
Photo by @robcwilson
Some BIG announcements coming for the 2018 Games season! Our region will be combined with California (meaning PNW athletes/teams will have a much harder path to the Games); Teams are reduced to 4 total (from 6), and some adjustments are being made to worldwide regions.

2018 CrossFit Season Will See Changes to Team Format and Regional Boundaries

Results

Squat Snatch (Touch & Go) : 2 Rep Max & AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats

Squat Snatch (Touch & Go) : 2 Rep Max

Record your best Squat Snatch (Touch & Go) 2 Rep Max lift.

BTWB

AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats

Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Hand Release Push-Ups
15 Overhead Squats, pick load

BTWB

SRCF Teens class photo by @robcwilson
An interview with one of the all time best:
The Europe Team: Annie Thorisdottir

Results

Results cont

Alt EMOM 10 mins: Touch And Go Deadlifts and Ring Dips & 5 RFT: Deadlifts and Burpees

Alt EMOM 10 mins: Touch And Go Deadlifts and Ring Dips

Every 1 min for 10 mins, alternating between:
4 Touch And Go Deadlifts, pick load
8 Ring Dips

BTWB

5 RFT: Deadlifts and Burpees

5 rounds for time of:
5 Deadlifts (275#/185#)
10 Burpees
* Touch and Go, no dropping

BTWB
Photo by @robcwilson
A great guy gets a well deserved chance to show why as a coach and an athlete his team always makes the Games:
CrossFit Invitational: THE USA TEAM: ADAM NEIFFER
The Burpee
The Deadlift
Results

Results cont

SNORIDGE CROSSFIT