Category: Video and Media

Hang Squat Snatch + Snatch Balance 1-1-1-1-1 & FT: Power Snatches, Toes-to-bars

Hang Squat Snatch + Snatch Balance 1-1-1-1-1

Hang Squat Snatch + Snatch Balance 1-1-1-1-1

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

BTWB

FT: Power Snatches, Toes-to-bars

For time:
25 Power Snatches (75#/55#)
10 Toes-to-bars
20 Power Snatches
10 Toes-to-bars
15 Power Snatches
10 Toes-to-bars
10 Power Snatches
10 Toes-to-bars
5 Power Snatches
10 Toes-to-bars

BTWB

Photo by @robcwilson

Events:
Sam’s annual Memorial WOD will be this Saturday (8/26). NO TEAM WOD or Advanced RX class!
Please sign up for your start time in the gym. Wear Sam’s Memorial T-shirt from lat year OR wear Royal Blue if you have it! The new shirt will be going in this week and we will distribute them as soon as we get them and collect payment for the fundraiser.
Please try to sign up, if you can’t then show up and we will fit you in as there are openings. If you are planning to rope climb you MUST protect and cover your anchor leg shin. No bare skin.
Class times for “Saimo” on 8/26 Saturday:

  • 0830
  • 0930 – Full
  • 1030 – Full
  • 1130 – Full

If you haven’t signed up but want to do this WOD, there are a couple spots at 0830 or please show up at the 1130 and get warmed up and we will roll you in!
Inside the Leaderboard: Margins of Victory
Results
Results cont

EMOM for 6 mins: Deadlifts & Chipper: DU, Deadlifts, K2E, Pull-ups, and Slam Balls

EMOM for 6 mins: Deadlifts

2 Deadlifts, pick load

Every 1 min for 6 mins.
* Touch and go, no drops.

BTWB

Chipper: DU, Deadlifts, K2E, Pull-ups, and Slam Balls

For time:
30 Double Unders
30 Deadlifts (225#/155#)
30 Double Unders
30 Knees To Elbows
30 Double Unders
30 Pull-ups
30 Double Unders
30 Ball Slams (40#/30#)
30 Double Unders

BTWB

Photo by @robcwilson

How the Athletes Recover After the CrossFit Games

Results
Results cont

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

SNORIDGE CROSSFIT