Category: Video and Media

Lifting: Hang Squat Cleans and Muscle-ups & FT: Air Squats and Muscle-ups & FT: Air Squats and Bar Muscle-ups

Lifting: Hang Squat Cleans and Muscle-ups

Hang Squat Clean 3-3-3, using heaviest weight per set
Muscle-up 2-2-2, using heaviest weight per set
* Alternate movements. Choose Ring or Bar.

BTWB

Choose:

FT: Air Squats and Ring Muscle-ups

For time:
50 Air Squats
10 Muscle-ups
40 Air Squats
8 Muscle-ups
30 Air Squats
6 Muscle-ups
20 Air Squats
4 Muscle-ups
10 Air Squats
2 Muscle-ups
* Choose Bar MU or Ring MU version. Scale MU to Strict Pull-ups.

BTWB

FT: Air Squats and Bar Muscle-ups

For time:
50 Air Squats
12 Bar Muscle-ups
40 Air Squats
10 Bar Muscle-ups
30 Air Squats
8 Bar Muscle-ups
20 Air Squats
6 Bar Muscle-ups
10 Air Squats
4 Bar Muscle-ups
* Choose Ring or Bar MU version. Scale MU to strict pull-ups (10-8-6-4-2)

BTWB

Photo of Sean’s 1st Muscle-up by @robcwilson

Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130

There is also a new color Sam shirt/tank, with all proceeds (minus production costs) to go to this scholarship fund that we will give Dan and Jeannie Saimo. Please consider supporting this by buying a shirt as they award deserving local students in Sam’s name! To see the shirts and place an order please go to the FB group or ask Michelle or I in the gym NLT Friday 8/18.

Inside the Leaderboard: Margins of Victory
Results
Results cont

Overhead Squat 3-3-3 & "Tabata" – Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups

Overhead Squat 3-3-3

Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

“Tabata” – Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups

Tabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Photo by @robcwilson

We’re back from vacation! Now we need a vacation to recover. All previous posts are caught up with updated results.
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130

There is also a new color Sam shirt/tank, with all proceeds (minus production costs) to go to this scholarship fund that we will give Dan and Jeannie Saimo. Please consider supporting this by buying a shirt as they award deserving local students in Sam’s name! To see the shirts and place an order please go to the FB group or ask Michelle or I in the gym.
The CrossFit Games – Teenagers 1RM Snatch

Results
Results cont

Advanced RX: Split Jerk 1-1-1-1-1 & AMRAP 15 mins: Clean & Jerks, Toes To Bars and Double Unders

Advanced RX Class:

Split Jerk 1-1-1-1-1

Split Jerk 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Clean & Jerks, Toes To Bars and Double Unders

Complete as many rounds as possible in 15 mins of:
8 Clean & Jerks (135#/95#)
12 Toes To Bars
40 Double Unders

BTWB

Weighted Pull Up 3-3-3-3-3 & 21-15-9: Deadlifts, Pull-ups and Runs

Weighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

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

BTWB

21-15-9: Deadlifts, Pull-ups and Runs

21-15-9 reps, for time of:
Deadlift (225#/155#)
Pull-up
Run 400m
* Touch and go

BTWB

Bench Press 7-7-7 & 5 RFT: Handstand Push-ups, Ring Dips and Push-ups

Bench Press 7-7-7

Bench Press 7-7-7

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

BTWB

5 RFT: Handstand Push-ups, Ring Dips and Push-ups

5 rounds for time of:
9 Handstand Push-ups
9 Ring Dips
9 Push-ups

BTWB

Photo by @robcwilson

This week’s benchmark variant was “JT”, a hero WOD of the same movements but the rep scheme is 21-15-9 for time. Breaking these into equal rounds extends the average time a bit as the transitions and muscle fatigue of the chest, shoulders and arms really slows things down.

The 2017 CrossFit Games are over and the Fittest have been crowned. What a great competition/fitness festival in Madison, WI that really went all out to accommodate the CrossFit community!
2017 Reebok CrossFit Games: New Era
Fraser Repeats, Toomey Victorious

Hang Squat Snatch 3-2-1-1-1 & 2 RFT: Overhead Squats, Toes-to-bars and Double Unders

Hang Squat Snatch 3-2-1-1-1

Hang Squat Snatch 3-2-1-1-1

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

BTWB

2 RFT: Overhead Squats, Toes-to-bars and Double Unders

2 rounds for time of:
30 Overhead Squats (95#/65#)
30 Toes-to-bars
60 Double Unders

BTWB

Happy birthday Kimberlee (not Reid)! Just kidding Happy birthday to Reid too!

Photo by @robcwilson

6 Things to Know about the 2017 Reebok CrossFit Games

Exclusive: Mayhem Freedom Talks Games, Going for a Three-peat
Results
Results cont

Bench Press 10-10-10 & Chipper: Runs, Kettlebell Swings, and Pull Ladder

Bench Press 10-10-10

Bench Press 10-10-10

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

BTWB

Chipper: Runs, Kettlebell Swings, and Pull Ladder

For time:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Chest-to-bar Pull-ups
Run 400m
21 Kettlebell Swings
12 Muscle-ups

BTWB

Photo by @robcwilson

New 10/7/5/3/1 strength cycle begins!  We will focus on Bench this month and also continue our Front Squat with 8/6/4/2/1. Other lifts will also be programmed as usual.
With travel to the Games and the events beginning Thursday I will not be updating the website starting Wednesday through next Monday. I’ll get caught up with Results postings next week when I return.
Cool Drone Footage Above Sprint O-Course and North Park Venue
2017 Games Events
How To Watch The 2017 Games
Results
Results cont

Front Squat 6-6-6 & FT: Wall Balls, Lateral Burpee Over Barbells and Front Squats

Front Squat 6-6-6

Front Squat 6-6-6

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

BTWB

FT: Wall Balls, Lateral Burpee Over Barbells and Front Squats

For time:
27 Wall Balls (24″/20″)
21 Lateral Burpee Over Barbells
15 Front Squats (95#/65#)
27 Wall Balls
21 Lateral Burpee Over Barbells
15 Front Squats
27 Wall Balls
21 Lateral Burpee Over Barbells
15 Front Squats

BTWB

Photo by @robcwilson

Today was all about the squats. Tomorrow will be upper body to give the legs a rest.
Games are less than 3 days away and announcements are coming out daily. New this year is the Cyclocross event:
CrossFit Games Cyclocross Course
Minimum Work Requirement on Sprint O-Course to Make CrossFit Games Podium
Results
Results cont

Advanced RX: Lifting: Power Snatch and Squat Snatch & FT: Box Jump Overs and Power Snatch Ladder & EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks

Advanced RX Class:

Lifting: Power Snatch and Squat Snatch

Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.

BTWB

FT: Box Jump Overs and Power Snatch Ladder

For time:
18 Box Jump Overs (24″/20″)
18 Power Snatches (75#/55#)
15 Box Jump Overs
15 Power Snatches (95#/65#)
12 Box Jump Overs
12 Power Snatches (115#/75#)
9 Box Jump Overs
9 Power Snatches (135#/95#)
6 Box Jump Overs
6 Power Snatches (155#/105#)
3 Box Jump Overs
3 Power Snatches (185#/135#)
* Change loads as you go.

BTWB

EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks

Every 1 min for 5 mins do:
5 Strict Toes To Bars
10 Hollow Rocks

BTWB

Photo by @robcwilson

Box JUMP Overs not Box Jump OVERs! Now that we have our new boxes, we are selling a few of the older ones. There are 3 black box jumps (One 24″ and two 20″ boxes) for sale for $20 each to anyone interested. Only the black ones are for sale. Let us know!
Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs & AMReps 3 mins: Hollow Rocks

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs

As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)

* Alternate work/rest and split reps with your partner for each exercise.

BTWB

AMReps 3 mins: Hollow Rocks

As many reps as possible in 3 mins of:
Hollow Rock

BTWB

Photo by @robcwilson

Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results

SNORIDGE CROSSFIT