Category: Video and Media

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up

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 DL

BTWB

7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts (225#/155#)
7 Push-up (hand release)

BTWB  

Photo by @robcwilson

Hollow Rocks using a PVC to open up the “hollow” position works well. Practice pointing the toes, keeping the arms back behind the head and rocking and “quiet” and fully open as possible. PVC too easy? Work up to using a training bar but don’t sacrifice your position.

Events are starting to be announced each day for Regionals:

Regional Event Details

SCHEDULE CHANGE:

STARTING TODAY the 6 am Class is changing to 5:30 am!
New times:

  • 5:30 – 6:30 am every M, T, W, & F (No early class on Th)

Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.

Results

Results cont

Hang Power Clean 3-3-3 & AMRAP 15 mins: Runs, Sit-ups and Hang Power Cleans

Hang Power Clean 3-3-3

Hang Power Clean 3-3-3

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

BTWB

AMRAP 15 mins: Runs, Sit-ups and Hang Power Cleans

Complete as many rounds as possible in 15 mins of:
Run 200m
30 AbMat Sit-ups
10 Hang Power Cleans (135#/95#)

BTWB  

Photo by @robcwilson

ONLINE QUALIFIER WRAP

Results

Results cont

Shoulder Press 3-3-3-3-3 & Alt EMOM 15 mins: Rows, Handstand Push-ups, and Double Unders

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

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

BTWB

Alt EMOM 15 mins: Rows, Handstand Push-ups, and Double Unders

Every 1 min for 15 mins, alternating between:
Row 200m
10 Handstand Push-ups
40 Double Unders

BTWB 

Sometimes a gun show is all the motivation you need to row harder.

Photo by @robcwilson

Road to the Games 17.02: Cookeville Camp
now in the CrossFit Journal

Results

Results cont

Back Squat 5-5-5 & FT: Dumbbell Snatches and Rounds Of Cindy

Back Squat 5-5-5

Back Squat 5-5-5

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

BTWB

FT: Dumbbell Snatches and Rounds Of Cindy

For time:
40 Dumbbell Snatches (50#/35#)
4 Rounds Of Cindy
30 Dumbbell Snatches
3 Rounds Of Cindy
20 Dumbbell Snatches
2 Rounds Of Cindy
10 Dumbbell Snatches
1 Round Of Cindy

*Alternating one arm DB power snatch; use Open standard (no touching body with opposite hand or arm)

**1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats

BTWB 

Photo by @robcwilson

Today’s DB snatch was a return to the Open with 17.1 mixed with some “Murph” preparation! Get signed up for Memorial Day Murph.

The Dumbbell Power Snatch

“At 400 pounds, David McMullan walked into a CrossFit affiliate for the first time. Through hard work, discipline and sacrifice he changed his life completely. But it didn’t end there. David was inspired to share his passion for health and fitness with others. He earned his Level 1 as well as other nutrition certifications. He’s coached numerous athletes both in and out of the affiliate. David found his calling in life and is dedicated to helping others succeed as well.”
-Joe Fowler

Video Contest: 3rd Place – David McMullan: CrossFit Is Triumph

Results

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Advanced RX: EMOM 1 min for 8 mins: Squat Clean & 7 RFT: Squat Cleans, Handstand Push-ups and Kettlebell Swings

Advanced RX Class:

EMOM 1 min for 8 mins: Squat Clean

2 Squat Cleans, pick load

Every 1 min for 8 mins.

BTWB

7 RFT: Squat Cleans, Handstand Push-ups and Kettlebell Swings

7 rounds for time of:
5 Squat Cleans (155#/105#)
7 Handstand Push-ups
9 Kettlebell Swings (70#/53#)

BTWB 

Photo by @robcwilson

Latest updates for the teens and the masters divisions in the below Update Shows. Some amazing numbers are being put up by teens and also former Games athletes are now making a splash into the Masters across several age groups. The Games continues to evolve to truly finding the fittest on earth.

Update Show: Teenage Qualifier Recap

Update Show: 35-49 Qualifier Recap

Results

Squat Snatch 1-1-1-1-1 & 6 RFT: Hang Power Snatches, Overhead Squats and Snatch Balances

Snatch (Squat) 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

BTWB

6 RFT: Hang Power Snatches, Overhead Squats and Snatch Balances

6 rounds for time of:
6 Hang Power Snatches (95#/65#) 6 Overhead Squats (95#/65#)
6 Snatch Balances (95#/65#)
* If you can not snatch balance into a full ROM OHS, back rack the bar and perform 6 back squat + push press (back rack thrusters).

BTWB 

Photo by @robcwilson

Congrats to Eva for finishing the 2017 CrossFit Games Age Group Online Qualifier in 141st place worldwide! (over 2000 girls in the 16-17 year division started the Open)

Getting to the Online Qualifier required putting in work that was far more than just the single workout of the day. For the past year Eva attacked multiple WOD’s a day, while targeting her weaknesses and shoring up her strengths. Along the way her confidence, health and fitness grew by leaps and bounds. This training cycle that started after last year’s Open showed the dedication, discipline, and endurance needed for a CrossFit athlete to get to the next level. We are proud to see Eva reach her goal of getting to the qualifier!

Teens and Masters Athletes Qualify for the CrossFit Games

Update Studio: Catching up With Sydney Sullivan

Results

Results cont

Alt EMOM 10 mins: Deadlifts and Muscle-ups & 5 RFT: Deadlifts and Toes To Bars

Alt EMOM 10 mins: Deadlifts and Muscle-ups

Every 1 min for 10 mins, alternating between:
2 Deadlifts, pick load
2 Muscle-ups

BTWB

5 RFT: Deadlifts and Toes To Bars

5 rounds for time of:
15 Deadlifts (185#/135#)
15 Toes To Bars

BTWB 

Photo by @robcwilson

This is a cool video with a great message. It won the CrossFit video contest recently.

Video Contest Winner: Jeff Puryear

2017 Video Contest Results

Results

Results cont

Split Jerk 3-2-2-1-1-1 & AGOQ Workout 3

Split Jerk 3-2-2-1-1-1

Split Jerk 3-2-2-1-1-1

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

BTWB

AGOQ Workout 3

21-15-9 reps, for time of:
Shoulder-to-Overhead (135#/95#)
Chest-to-bar Pull-up

BTWB 

Photo by @robcwilson

Today’s WOD was one of the four 2017 CF Games Online qualifier workouts for the Teens/Masters divisions that wrapped yesterday. Final score validation is tomorrow and the standings will lock. Great job and congrats to Eva for all the hard work making it to the qualifier round out of the Open and getting these done this past weekend!

CrossFit WOD 170423 With James Hobart
The Push Jerk
The Kipping Chest-to-Bar Pull-Up

Results

Results cont

Advanced RX: Clean & Jerk 5×1 & 5 RFT: Kettlebell Clean & Jerks and Muscle-ups

Advanced RX Class:

Clean & Jerk 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

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

BTWB

5 RFT: Kettlebell Clean & Jerks and Muscle-ups

5 rounds for time of:
10 Kettlebell Clean & Jerks (Pair 53#/35#)
3 Muscle-ups

BTWB 

Photo by @robcwilson

Today’s WOD is a main site workout that features double kettlebell clean and jerks. Watch Sara S. complete this workout in under 5 minutes:

Sara Sigmundsdottir Does 170316

Masters & Teen Online Qualifier Workouts Released

Results

SNORIDGE CROSSFIT