Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups
Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go)s, pick load
3 Muscle-ups
Scale to 3 Strict Pull-ups or 3 Jumping MU
Category: WOD
Lifting: Squat Snatch + Overhead Squat & 3 RFT: Runs, Squat Snatches and Lateral Burpees & Checkout: 2 RFT: Toes-to-bars, Knees To Elbows and Hollow Rocks
Lifting: Squat Snatch + Overhead Squat
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 RFT: Runs, Squat Snatches and Lateral Burpees
3 rounds for time of:
Run 400m
7 Squat Snatches (135#/95#)
14 Lateral Burpee Over Bars
Checkout: 2 RFT: Toes-to-bars, Knees To Elbows and Hollow Rocks
2 rounds for time of:
10 Toes-to-bars
10 Knees To Elbows
10 Hollow Rocks
BTWB
Photo by @robcwilson
The first 2 CF Games Regional Events were announced and these are HARD. As in Day 1 might eliminate some athletes right out of the gate.
2016 Regional Events Announced (Individual, Friday)
Lifting: Squat Snatch + Overhead Squat & 3 RFT: Runs, Squat Snatches and Lateral Burpees
Lifting: Squat Snatch + Overhead Squat
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 RFT: Runs, Squat Snatches and Lateral Burpees
3 rounds for time of:
Run, 400 m
7 Squat Snatches, 135/95 lbs
14 Burpee Over Bars
* lateral burpee
EMOM for 8 mins: Squat Clean Thruster & FT: Squat Cleans, Power Snatches and Thrusters
Advanced RX: EMOM for 8 mins: Squat Clean Thruster & FT: Squat Cleans, Power Snatches and Thrusters & 3 RFT: 400 m, Deadlifts, and Legless Rope Climbs
Advanced RX Class:
EMOM for 8 mins: Squat Clean Thruster
1 Squat Clean Thruster, pick load
Every 1 min for 8 mins.
Part 1: FT: Squat Cleans, Power Snatches and Thrusters
For time:
9 Squat Cleans (135#/95#)
15 Power Snatches (135#/95#)
21 Thrusters (135#/95#)
Rest 5 minutes between WOD Pt. 1 and Pt. 2
Team WOD Pt. 1: AMRAP Partner WB and Deadlift & Team WOD Pt. 2: Partner Runs and Push Press
Team WOD Pt. 1: AMRAP Partner WB and Deadlift
Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner) (20#/14#)
20 Deadlifts (185#/135#)
* Alternate work with your partner on deadlifts.
Rest 3 Minutes then complete part 2
Team WOD Pt. 2: Partner Runs and Push Press
For time:
Partner Run 400m
50 Push Press (95#/65#)
Partner Run (Backwards) 200m
40 Push Press
Partner Run 400m
30 Push Press
Partner Run (Backwards) 200m
* All runs are together as a team (forward and backwards run)
** Alternate work on barbell.
BTWB
Photo by @robcwilson
Nutrition:
Are you looking for a Paleo meal delivery solution? We have two different options for ordering premade meals. Both are great options for helping stick to a clean and healthy meal plan.
Fresh and Local with weekly delivery:
NW Fit Meals delivers delicious, fresh Paleo meals each Monday to the box that are prepackaged into Zone 3 block portions. With a varied menu, these are a great way to keep your diet on track for those with a hectic work week. They offer a variety of combinations for ordering a week’s worth of lunch, dinner, or both along with some customization or substitutions. You can order directly at NW Fit Meals
Frozen with bi-weekly delivery:
As a member of SnoRidge CrossFit, you are able to order a Sampler Pack of Paleo Nick’s 12 Paleo Ice Age Meals for $109.99. Orders are shipped every two weeks.
Next Order Cutoff Time: May 2nd at 12:00PM PST
The meals will be delivered to SnoRidge CrossFit on: May 4th
You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym (you can also click the badge link over on the right hand side of the page —> ). You can request substitutions in the order comments field for a different menu item and they will try to accommodate. Sampler includes:
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets
There would be 3 of each meal and they are delivered frozen and can be kept in the freezer until ready to use.
CrossFit Games Regionals workout hints:
Dave Castro Goes All “A Beautiful Mind” On 2016 Regional Events
CrossFit Games Regionals workout hints:
Dave Castro Goes All “A Beautiful Mind” On 2016 Regional Events
EMOM for 8 mins: Squat Clean Thruster
EMOM for 8 mins: Squat Clean Thruster
1 Squat Clean Thruster, pick load
Every 1 min for 8 mins.
Team WOD Pt. 1: AMRAP Partner WB and Deadlift
Team WOD Pt. 1: AMRAP Partner WB and Deadlift
Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner)s, 20/14 lbs, 10/9 ft
20 Deadlifts, 185/135 lbs
Rest 3 Minutes then part 2
EMOM for 10 mins: Ring Dips
EMOM for 10 mins: Ring Dips & FT: Rows, Double Unders and Burpee Pull Ups
FT: Rows, Double Unders and Burpee Pull Ups
For time:
Row 1000m
90 Double Unders
30 Burpee Pull Ups
BTWB
Photo by @robcwilson
Ben Smith, Spencer Hendel and Austin Maelleolo tackle the entire 2013 Regional workout lineup: 2013 Regional Marathon