Category: WOD

6 Rounds for time:

10 Burpees
10 Kettlebell Swings (70#/53#) 
10 Toes-to-Bar

Results

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Holiday Schedule:

• 12/23: Normal schedule Monday 
• 12/24: 0630, 0830, 0930, 1030 classes ONLY! NO PM CLASSES!
• We will be doing the “12 WOD’s of Christmas” annual workout
• Wear a bad Christmas sweater if you have it
• 12/25: CLOSED Santa for time! Merry Christmas!
• 12/26 – 12/28: Normal schedule Thursday through Saturday
• Stay tuned for New Year’s week schedule

The SRCF Advanced RX Challenge. I believe we haven’t run this test for anyone since June, 2012. Well today two people who had been talking about taking it and trying to coordinate together happened to come to the same class, decided they should just take the test, and Mark stuck around to run them through it while Michelle ran class. Congrats to both Jules and Michelle N. for passing with plenty of room to spare! See you both on Saturdays at 1045!

What is the Advanced RX Challenge? It’s a test that is required for participation in our Advanced RX Class on Saturdays at 10:45. You must pass to attend the class, coaches included.   

If you are considering taking the test then you must be motivated to attend the class regularly as well as considering competing in the Open or other local CrossFit competitions. The purpose of this class is to offer programming and class environment geared towards more advanced movements and higher intensity. It is not a test that is open to just “take to see where you are” and “see if you can do it”.  It takes a lot of time, logistics and at least one coach to properly judge and execute. You must approach us about the test and ask to take it. We will then work out a schedule and give you honest feedback of what you should be doing to be ready. Not passing is still a great thing as it will highlight the advanced skills, lifts, and loads you have to work on; but you should already have a very good idea of what you can and cannot pass and be working on those skills. 

It is made up of several basic, intermediate and advanced movements and skills. They were intended to test the skill movements and loads that are fairly common in the majority of CrossFit programming. The exercises picked represent Olympic Lifting, Power Lifting, body-weight skills, movements that demand core strength and coordination, and the generation of power through explosive hip drive. We have modified this test over the past several years; modifying some exercises, loads, and standards for which reps would count. Could they have been heavier or harder? Sure. However these are the common movements and loads that when combined with various cardiorespiratory endurance exercises form the workout of the day that is as RX’d (Prescribed). 

• Further explanation and reasoning behind the Class can be found here
• Class is open to any members (and coaches) who can pass the test. 
• “Go/No-Go” test. Passing scores will be explained prior to the challenge with the bare minimum number of skills required to pass.
• Read the skills and standards that make up the SnoRidge CF: Advanced RX Skills Challenge on beyondthewhiteboard.com