Category: WOD
Handstand Hold Practice & AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups
Handstand Hold Practice: 3x Max Hold or Progressions
Handstand Hold 3x Max Hold Freestanding
Or Work on Handstand hold against the wall
AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups
Complete as many rounds as possible in 20 mins of:
10 Handstand Push-ups
15 Burpee Onto Plates (45# plate)
20 Kettlebell Swings, 53/35 lbs
25 AbMat Sit-ups
BTWB
Pics by @robcwilson; Photobomb by Lindsay
SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:
- Wednesday 7/22: 0930 and 1130 classes cancelled
- Saturday 7/25: 1045 Advanced RX Class cancelled
- Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
- ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)
We are very grateful that the coaches not attending the Games will be stepping up to cover so many of the class times to keep the gym running on an almost normal day to day operation. We definitely couldn’t do it without all of our great coaches! Please thank them for adjusting their schedules.
Carson’s Newest ‘Dottir’
New team event announced:
Individual Event Goes Team
Carson’s Newest ‘Dottir’
New team event announced:
Individual Event Goes Team
Front Squat 3-3-3
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 3-3-3 & 3 RFT: Runs, Squat Cleans and Ring Dips
3 RFT: Runs, Squat Cleans and Ring Dips
3 rounds for time of:
Run 400m
7 Squat Cleans (165#/110#)
15 Ring Dips
BTWB
Pics by @robcwilson
CF Games class schedule adjustments for Monday 7/20 – Tuesday 7/28:
- Wednesday 7/22: 0930 and 1130 classes cancelled
- Saturday 7/25: 1045 Advanced RX Class cancelled
- Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled
- ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening).
We are very grateful that the coaches not attending the Games will be stepping up to cover so many of the class times to keep the gym running on an almost normal day to day operation. We definitely couldn’t do it without all of our great coaches! Please thank them for adjusting their schedules.
Want to watch the Games? See below for how.
How to Watch the Games in 2015
Sanctions Handed Out For Drug Policy Violations
Deadlift 3-3-3-3-3 & Pull-ups, Power Cleans, Runs
Pull-ups, Power Cleans, Runs
For Time:
25 Pull-ups
15 Power Cleans (135#/95#)
200m Run
20 Pull-ups
10 Power Cleans
400m Run
10 Pull-ups
5 Power Cleans
800m Run
Post total time.
BTWB
Pic by @robcwilson
Deadlift PR’s a plenty today!
Masters and Teenage Games Events Released
World Premiere of ‘Froning, The Fittest Man in History’ July 23
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thruster : 1 Rep Max & 5 RFT: Thrusters, Toes To Bars and Box Jump (24 In.)s
5 RFT: Thrusters, Toes To Bars and Box Jumps
5 rounds for time of:
15 Thrusters (75#/55#)
12 Toes To Bars
9 Box Jump (24″/20″)
BTWB
Pics by @robcwilson
Tomorrow Jules begins the family road trip to Carson to compete in the 2015 CF Games. Only 8 more days until the first event. Hope they announce it soon!
We will announce the minor adjustments to the gym class schedule soon for the week plus of the CF Games (starting next week). Stay tuned!
Thruster : 1 Rep Max
Advanced RX: Snatch Push Press + Snatch Balance 1-1-1-1-1 & Chipper: Overhead Squats, Pull-ups, Bar Muscle-ups
Advanced RX Class:
Snatch Push Press + Snatch Balance 1-1-1-1-1
Snatch Push Press + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complex from the rack. 1 Snatch PP, lower behind neck then 1 Snatch Balance.
Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run
Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run
As a Team of 2, complete for time:
70 Row (calories)
80 Overhead Squats (95#/65#)
70 Pull-ups
80 Push Press (95#/65#)
10 Rope Climbs (15 ft.)
400m Run as a team
* One bar and one rope per team
** Alternate work with your partner except for the final run, one works, one rests. You may split up reps however your wish but stay in order of exercises.
Post total time.
BTWB
CrossFit Games Update: July 10, 2015
Good times at the “Good Luck Jules Going to Games” picnic on Sunday!
Photo by @robcwilson