Category: Video and Media

Shoulder Press 7-7-7 & AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps

Shoulder Press 7-7-7

Shoulder Press 7-7-7

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

BTWB

AMRAP 15 mins: Handstand Push-ups, Sumo Deadlift High-pulls and Box Jumps

Complete as many rounds as possible in 15 mins of:
4 Handstand Push-ups
8 Sumo Deadlift High-pulls (95#/65#)
12 Box Jumps (24″/20″)

BTWB 

Photo by @robcwilson

Today we continue our weekly progression of 10/7/5/3/1 rep schemes for the Shoulder Press.

Rich Froning Knows How to Celebrate Independence Day

He even kept the flag dry and never let it fall!

Dave Castro Drops First Hint of 2017 CrossFit Games: Run-Swim-Run

Results

Results cont

Team America

Team America

*In teams of two complete for time:

100 Kettlebell Swings (53#/35#)
50 Burpees
30 Toes-to-Bar
10 Snatches (any style) 155/105#
30 Toes-to-Bar
50 Burpees
100 Partner Wall Balls (20#/14#)
Advanced Version:

*In teams of two complete:

100 KBS (53#/35#)
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 185/120#
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls (20#/14#)
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

BTWB  

Photo by @robcwilson

Our traditional 4th of July Team WOD today for both classes using the old Outlaw Way Team America Workout.  We’ve done this each year since 2012!

A Day in the Life of Rich Froning

Results

Front Squat 3-3-3-3 & 10 RFT: Thrusters, Push-ups, Run, and Rest

Front Squat 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

10 RFT: Thrusters, Push-ups, Run, and Rest

10 rounds for time of:
5 Thrusters (115#/75#)
10 Push-up (hand release)
Run 100m
Rest 1 min

BTWB  

Photo by @robcwilson

The Push-up

The Front Squat

Results

Results cont

Advanced RX: Power Clean 1-1-1-1-1 & Chipper: Runs, Power Cleans, and Pull-ups

Advanced RX Class:

Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

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

BTWB

Chipper: Runs, Power Cleans, and Pull-ups

For time:
Run 800m
25 Power Cleans (135#/95#)
25 Pull-ups
Run 400m
15 Power Cleans (185#/135#)
15 Chest-to-bar Pull-ups
Run 200m
10 Power Cleans (205#/145#)
10 Bar Muscle-ups
* Load bar as you go.

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  •  7/3 Monday:
    • 5:30am class cancelled!
    • All other times will run on normal schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 West Regional Highlights

Results

Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups

Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups

As a team of 2 complete for time:
40 Power Cleans, pick load
Partner Run 800m
40 Pull-ups
30 Power Cleans, pick load
Partner Run 600m
30 Pull-ups
20 Power Cleans, pick load
Partner Run 400m
20 Pull-ups
10 Power Cleans, pick load
Partner Run 200m
10 Pull-ups

*  Alternate work/rest with your partner except all runs are done as a team. Choose load for PC.

BTWB 

Photo by @robcwilson

4th of July Weekend Schedule:

  •  7/3 Monday:
    • 5:30am class cancelled!
    • All other times will run on normal schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 East Regional Highlights
Just….NO:
10 CrossFit-Inspired Tattoos

Results

Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat & 5 RFT: Power Snatches, Overhead Squats and Double Unders

Lifting Complex: 3 + Snatch Grip Deadlifts + 2 Hang Squat Snatches + 1 Overhead Squat

Snatch Grip Deadlift 3-3-3-3, using heaviest weight per set
Hang Squat Snatch 2-2-2-2, using heaviest weight per set
Overhead Squat 1-1-1-1, using heaviest weight per set
* 3 Snatch DL + 2 HS + 1 OHS complex.

BTWB

5 RFT: Power Snatches, Overhead Squats and Double Unders

5 rounds for time of:
5 Power Snatches (115#/75#)
5 Overhead Squats (115#/75#)
30 Double Unders

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  • 6/30 Friday, 7/1 Saturday and 7/3 Monday:
    • Normal Schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

The Power Snatch

Applications of the Support on Rings

Results

Results cont

Shoulder Press 10-10-10 & AMRAP 7 mins: Row, Push Press then Max Reps Burpees

Shoulder Press 10-10-10

Shoulder Press 10-10-10

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

BTWB

AMRAP 7 mins: Row, Push Press then Max Reps Burpees

Complete as many rounds as possible in 7 mins of:
60/50 Row (Cal)
25 Push Press (95#/65#)
then Max rep Burpees in remaining time
Men: Row 60 cal, Women: Row 50 cal.

Score is total burpees.

BTWB  

Photo by @robcwilson

4th of July Weekend Schedule:

  • 6/30 Friday, 7/1 Saturday and 7/3 Monday:
    • Normal Schedule
  • 7/4 Tuesday:
    • TEAM WOD class at 9:30am
    • Advanced RX Class at 10:30am
    • All other class times cancelled!

2017 Central Regional Highlights

Results

Results cont

Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-ups

Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-ups

Teams of 2 complete 2 rounds for time of:
30 Hand Release Push-Ups
40 Power Snatches (115#/75#)
50 Dumbbell Box Step-ups (35#/20#) (24″/20″)
60 Row Calories
70 AbMat Sit-ups
* Alternate work and rest. Share bar, DB, and rower.

BTWB  

Photo by @robwilson

Our July OnRamp Schedule:

  • Tuesday 7/11 at 7:00 pm
  • Thursday 7/13 at 7:00 pm
  • Saturday 7/15 at 8:30 am
  • Monday 7/17 at 7:00 pm

* Each OnRamp session will run approximately 1 hr to 1 hr 20 min.
Contact us if you’re interested!

How to Win the CrossFit Games

Results

Deadlift 5-5-5 & E3MOM: Run, Deadlifts and Wall Balls

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last rep.

BTWB

E3MOM: Run, Deadlifts and Wall Balls

Every 3 mins for 18 mins do:
Run 200m
10 Deadlifts (155#/115#)
15 Wall Balls (20#/14#)
* Scale WB down if you cannot complete all movements within 3 min. to allow for rest.

BTWB  

Photo by @robcwilson

2017 Pacific Regional Highlights

Results

Results cont

Snatch Balance 1-1-1-1-1 & AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OH Squat.

BTWB

AMRAP 12 mins: Run Overhead Squats and Chest-to-bar Pull-ups

Complete as many rounds as possible in 12 mins of:
Run 400m
15 Overhead Squats (95#/65#)
12 Chest-to-bar Pull-ups

BTWB  

Photo by @robcwilson

Tweens and Teens session is done! We will look to start another session in August or may do summer camp daily style classes for week long blocks. Details to come.

2017 ATLANTIC REGIONAL HIGHLIGHTS

Results

Results cont

SNORIDGE CROSSFIT