WOD – Page 444 – SNORIDGE CROSSFIT

"Glen"

For time:
30 Clean & Jerks (135#/95#)
1 Mile Run
10 Rope Climbs (15 ft.)
1 Mile Run
100 Burpees

Results

The flag in our lobby (pictured above) that was sent to SRCF for our support of CF Kandahar in 2012 was coincidentally flown for us in Afghanistan on the same day that Glen died.

“Glen“

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. ~ crossfit.com

Never forget. Today we honored and remembered the victims of 9/11 both from 2001 and from 2012. Glen was killed along with several other Americans by terrorists in Libya on Sept. 11, 2012. He died in the line of duty going above and beyond trying to rescue the US Ambassador and embassy staff.

Great turnout and heart from all who came in today. Thanks to everyone for spending your day pushing through a tough memorial workout and respecting our fallen.

Congrats to Amy N. for hitting her 500th WOD and for Curtis for his 100th WOD. Your perseverance is something to be proud of!

30 pictures of 9/11 that show you why you should never forget

Double Burn

Strength WOD:

Every Minute On the Minute for 7 Minutes (EMOM) complete:
1 Snatch (Squat)

* Choose Load

Conditioning WOD:

For time:

10 Toes-to-bar
20 Kettlebell Swings (70#/53#)
30 Wall Balls (20#/14#)
40 Double-Unders
50 AbMat Sit-ups
40 Double-Unders
30 Wall Balls
20 Kettlebell Swings
10 Toes-to-bar

Results

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Go up then back down doing each movement twice for a fast and furious chipper:

Tomorrow on Thursday for 9/11 we will be programming a long Hero WOD. If you are a rope climber then please remember to bring your tall socks or shin sleeve. No sock/sleeve = no climb!

Do not hesitate to be smart and scale this WOD. Scaling will be half the reps and/or half the distance (along with weight or movement sub as usual). Don’t be that person that the coach has to force you to be smart and scale. This is not a test to find out who can will themselves through something they shouldn’t or aren’t ready for. Stay within your limitations and enjoy the results!

Remember the gym rules for Hero WOD’s, they are tributes and this Thursday in particular the workout is to honor the victims of 9/11 including the Hero that this WOD is named for.

Never forget!

Nutrition:

This documentary looks like it’s worth watching: “Fed Up“

Clean Pulls

Strength WOD:

3-3-3-3-3
Clean Pull

Conditioning:

As Many Rounds As Possible In 12 Minutes of:

15 Deadlifts (155#/105#)
15 Deficit Push-ups (25# bumper plates)
15 Box Jumps (24″/20″)

Checkout (Optional):

EMOM for 5 Minutes complete:
2 Bar Muscle-ups and 3 Handstand Push-ups (Strict)

1 Bar Muscle-up and 2 Handstand Push-ups (Strict)

Results

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100 WOD, 250 WOD, or 500 WOD shirts. Several of you have asked if we have your size.

I know we need to order some 100 WOD men’s size L shirts, but need to know who needs what. For 100 WOD in women’s and men’s M and XL, as well as 250 WOD and 500 WOD, we have bunch in stock so post so we can check what we have. We have a min order quantity to print new shirts so it makes it essential I know who is looking for what size to see if we will order soon.

Nutrition:

Want to know how to limit your soreness and improve your recovery? Want something that is natural and helps reduce your lactic acid buildup when you workout and improves your aerobic endurance? We now carry the Extreme Endurance supplement. I have taken it now for a month and half and have made a noticeable improvement in recovery, a huge reduction in muscle soreness, and less “muscle burn” during a WOD as lactic acid builds from intense exercise. It’s a pill supplement you take twice a day and one bag lasts a month. Check it out at the above link and the next time you come in ask any one of your coaches.

Do you watch American Ninja Warrior? Here’s some behind the scenes on how it works. Desert Ninjas – CrossFit Journal [article]

"Running Jackie"

Strength WOD:

3RM
Thruster

Conditioning WOD:

For Time:

1000m Run
50 Thrusters (45#/33#)
30 Pull-ups

Checkout WOD:

For Time:

3 x 15 Hollow Rocks

Results

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On Thursday for 9/11 we will be programming a long Hero WOD. If you are a rope climber then please remember to bring your tall socks or shin sleeve. No sock/sleeve = no climb! I do not want to throw out a climbing rope on the chance of someone leaving DNA on it.

For anyone who needs to scale this WOD will be half the reps and half the distance (along with weight or movement sub as usual). Don’t worry half is still quite a challenge.

Remember the gym rules for Hero WOD’s, they are tributes and this Thursday in particular the workout is to honor the victims of 9/11 including the Hero the WOD is named for. You will find out on Thursday what it is.

CrossFit, Firefighting, Baseball: The Wild Ride of Team USA Starter Tamara Holmes by Dan Friedell, ESPN.

Must see: Mat Fraser snatches 315 lb. – [video]

"Linda"

Main Class:

As a Team of 2 Complete AMRAP for 20 Minutes of:

7 Chest-to-bar Pull-ups
7 Lateral Over the Bar Burpees
7 Ground To Overheads (115#/75#)

* One barbell per team. One athlete works at a time, alternate each exercise.

Advanced RX Class:

Skills WOD:

5 x 3
Muscle-ups

15 Muscle-ups for time

Muscle-up progression & practice

Conditioning WOD:

“Linda“

10-9-8-7-6-5-4-3-2-1 reps of each for time:

Deadlift (1.5 x bodyweight)
Bench Press (1 x bodyweight)
Clean (0.75 x bodyweight)

* Power Clean for this version

Results

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Congrats to Genevieve (center in the SRCF tank top…) for getting her first kipping pull-up today after the WOD! It was SOLID!

Sunday the Elysian Games throwdown at the Seattle Center Fisher Pavilion will have a Firebreather, Open and Teens CrossFit competition. This is basically the Gorilla Games event for this year. Good luck to Jules who will be competing against the 16-18 year olds!

The team WOD’s at the Games still have a ways to go at being exciting and finding the best CrossFit teams (think Grid workouts), but still a good recap video: Best of the Teams: The 2014 Reebok CrossFit Games

“Is CrossFit Dangerous?” by Brendan Greeley, Bloomberg Businessweek

How Julie Foucher Became Julie Foucher www.beyondthewhiteboard.com

Inverted

Skills WOD:

5 x 3 Max Effort
Handstand Push-ups (Strict or Deficit)

Handstand Push-up progression & practice (Holds, negatives, box pike, etc.)

Conditioning WOD:

3 Rounds for time:

300m Row
10 Handstand Push-ups
4 Rope Climb 15 ft.
400m Run

Results

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Since Spencer used an AbMat it’s still scaled:

12's!

Strength WOD:

8-8-8
Back Squat

Conditioning WOD:

4 Rounds for time of:

12 Push-up (hand release)
12 Back Squats (135#/95#)
400m Run
1 Minute Rest

* Include first 3 rest intervals in total time

Results

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Surprising turnout for the PM classes. Made this one with a “12” rep scheme in honor of the Hawks sending Green Bay packing. I planned it to be a 12 Minute AMRAP but changed it by adding the rest periods and 4 rounds to make it into some higher intensity interval training. Legs will catch a break tomorrow from squatting, bring your tall socks.

Top 10 of Team Series Week 1

"Air Force Isabel"

Strength WOD:

1-1-1-1-1
Power Snatch

Conditioning:

“Air Force Isabel”

For time:

* EMOM complete 4 burpees; with remaining time in each minute complete:

30 Power Snatch (135#/95#)

* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees. You are allowed to rest the entire minute once you have completed burpees.

Checkout (Optional):

Max Effort 200m Run

Results

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Similar in format to the “Air Force WOD” this combines the format of that workout with the benchmark CrossFit classic “Isabel” (30 snatches for time). Moving quickly through the burpees is motivation to have more time to get more snatches done and avoid that next minute.

Team Series Update: September 3, 2014 – [video]

Grab and Go

Strength WOD:

5-5-5-5-5
Press

Conditioning:

5 Rounds for time of:

10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)

Results

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Week 1 With Rogue Fitness Black

2014 CrossFit Team Series: Week 1 Wrap www.therxreview.com

Meet CrossFit’s Fittest Man On Earth www.cnn.com

Weekend Recap

Fri. 8/29

Strength WOD:

1-1-1-1-1
Power Clean

Conditioning:

As Many Rounds As Possible In 7 Minutes of:

5 Ring Dips
20 Walking Lunges

Results

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Sat. 8/30

Main Class:

Partner “DT“

Teams of 2 complete 10 Rounds for time of:

12 Deadlift (155#/105#)
9 Hang Power Clean (155#/105#)
6 Push Jerk (155#/105#)

* One barbell per team. Rest while your partner does the next round. Each partner does a total of 5 rounds.

Advanced RX Class:

Strength WOD:

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

Conditioning:

Open WOD 11.3

As Many Rounds As Possible In 5 Minutes of:

Squat Clean (165#/110#)
Jerk (165#/110#)

* Ground to overhead passing through a full squat. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted.

Results

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Mon. 9/1

Pt. 1:

In front of a clock set for 12 minutes:

1 minute of max reps Front Squats (135#/95#)
1 minute of max rep AbMat Sit-ups
2 minutes of max reps Front Squats
2 minutes of max rep AbMat Sit-ups
3 minutes of max rep Front Squats
3 minutes of max rep AbMat Sit-ups

* If done as a team of 2 alternate with one barbell and one AbMat. Partner 1 can start on the bar and Partner 2 can start with sit-ups and alternate. Try to outwork your partner. Score individually. ** No rest between sets, write down your score quickly and transition.

Pt. 2:

As a Team of 2 Complete For Time:

100 Kettlebell Swings (53#/35#)
Max Chin Over Bar Hold

* One partner completes AMRAP KB swings while other partner completes a chin over bar hold. Switch when partner releases the bar hold. Do not swing until partner is in hold position. Continue until team reaches 100 swings.

** Scale Chin Over Bar Hold to Bar Hang

Results

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