WOD – Page 384 – SNORIDGE CROSSFIT

Lifting: Back Squats and Deadlifts & 21-15-9: Back Squats, Burpees and Deadlifts

Lifting: Back Squats and Deadlifts

Back Squat 5-5-5, using heaviest weight per set
Deadlift 5-5-5, using heaviest weight per set
* Alternate lifts, share a rack and a DL bar.

BTWB

21-15-9: Back Squats, Burpees and Deadlifts

21-15-9 reps, for time of:
Back Squat (115#/75#)
Burpee
Deadlift (115#/75#)

BTWB

Photo by @robcwilson

Happy 100th WOD-day to Sean! We’ve had a few people hit this milestone recently to join the 100 WOD Club!

Last three Regionals are starting tonight! Meridian, Atlantic and West are almost underway. For those of you heading down to Portland this weekend to watch the action drive safe and have fun! If you can’t make it down then be sure to stream it from the Games site or YouTube.

Update Show: 2017 Atlantic Regional Preview

Update Show: 2017 Meridian Regional Preview

Update Show: 2017 West Regional Preview

Results

Results cont

Lifting: Shoulder Press, Push Press and Push Jerks & AMRAP 10 mins: Run, Push Press and Double Unders

Lifting: Shoulder Press, Push Press and Push Jerks

Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
* Complete all Press sets (5×1), then all Push Press sets, then finish with Push Jerks.

BTWB

AMRAP 10 mins: Run, Push Press and Double Unders

Complete as many rounds as possible in 10 mins of:
Run 200m
15 Push Press (75#/55#)
25 Double Unders

BTWB

Photo by @robcwilson

Attention Parents!
We will be starting the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting this THURSDAY at 6pm. (We adjusted this to start Thurs due to the Holiday weekend)
There are currently 5 going to sign up and room for more! Let us know if you want to sign up. (for those who contacted us to sign up we will reach out separately to complete registration)

Dates: June 1st, 6th, 8th, 13th, 15th, 20th, and 22nd
Ages: 10-15 only
Class times: Tues/Thurs @ 6-7pm
Coach: Jessika
Cost: $105 for 4 week session / 7 classes (we can prorate to accommodate vacation/sports schedules)
If you need to prorate your teen, just email us to register for you!

Update Studio: Catching up With Samuel Kwant

Results

Results cont

Front Squat 7-7-7 & FT: Row Calories, AbMat Sit-ups and Overhead Squats

Front Squat 7-7-7

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

BTWB

FT: Row Calories, AbMat Sit-ups and Overhead Squats

For time:
25 Row Calories
50 AbMat Sit-ups
25 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson

2017 Regional Week 2 Recap – Update Show

Pec Tears at Regionals…24 and Counting!

Results

Results cont

Murph

For time:
Run, 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. ~ www.crossfit.com

BTWB

1/2 Murph or 1/2 Murph w/Full Run

For time:
Run 800m (or 1 Mile)
50 Pull-ups
100 Push-ups
150 Squats
Run 800m (or 1 Mile)

BTWB

Photos by @robcwilson

Today was a great SRCF Community turnout for our annual Murph Challenge. With perfect weather for Memorial Day we had over 60 people turn out to complete it (and many for the first time). This workout is a fitting tribute to undertake in quiet remembrance of what this day is all about.

Attention Parents!
We will be starting the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting this Thursday at 6pm. There are currently 5 going to sign up and room for more! Let us know if you want to sign up.

Dates: June 1st, 6th, 8th, 13th, 15th, 20th, and 22nd
Ages: 10-15 only
Class times: Tues/Thurs @ 6pm
Coach: Jessika
Cost: $105 for 4 week session / 7 classes (we can prorate to accommodate vacation/sports schedules)
If you need to prorate your teen, just email us to register for you!

After the 4 weeks it will take about a month break, but we plan to start another summer session in late July.

Update Studio: Fraser Looks Ahead to Games

Results
Results cont

Murph & Murph 1/2

Murph

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

BTWB

Murph 1/2

For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Squats
Run, 800 m

BTWB

Advanced RX: Power Snatch 1 Rep & 5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches & Team Checkout: 10 RFT: Assault Bike Calories and Farmer Carries

Advanced RX Class:

Power Snatch 1 Rep

Use the heaviest weight you can for each set.

BTWB

5 RFT: Deadlifts, Dumbbell Snatches, Handstand Push-ups and Dumbbell Snatches

5 rounds for time of:
10 Deadlifts (225#/155#)
10 Dumbbell Snatches (50#/35#)
10 Handstand Push-ups
10 Dumbbell Snatches

BTWB

Team Checkout: 10 RFT: Assault Bike Calories and Farmer Carries

As a Team of 2 complete 10 rounds for time of:
10 Assault Bike Calories
50 Ft. Kettlebell Farmer Carry (Choose Load)
* Alternate full rounds (5 total each)

BTWB

Photo by @robcwilson

Results