Front Squat 6-4-2 & 7 RFT: Chest-to-bar Pull-ups, Front Squats and Handstand Push-ups

Front Squat 6-4-2

Front Squat 6-4-2

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

7 RFT: Chest-to-bar Pull-ups, Front Squats and Handstand Push-ups

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Handstand Push-ups

Photos by @robcwilson
The Open begins this week!  Our first WOD announcement will be 5pm on Thursday and we will stream it live in the lobby.  We would love to see more of you sign up. There are tons of reasons we have heard for both signing up and I will list the all the good ones right now….
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts Feb. 22nd! Sign up now to be a part of the fun.

CF Games Open Team SnoRidge CrossFit Roster Count: 28
If you are planning to workout during Friday Night Lights (Friday PM classes) for the next five weeks then be prepared for registered heats/judges to go first.

Nick Massie: Pineapple Chicken

Want to learn more about basic, intermediate and advanced gymnastics movements? Want to practice the skills and progressions towards gymnastics skills that improve strength development, core control and spatial awareness?
This May (5/19-5/20) we are HOSTING the CrossFit Gymnastics Specialy Course here at SRCF. This 2 day weekend course is fun, informative and great for both the athlete or the coach. Of all the CF courses I have taken this one is my favorite! Hit the link below for a detailed description and course overview. To sign up hit the link then scroll to the right side to our hosting date to register.

Back Squat 7-5-3 & FGB Style: Back Squats, Push-ups and Thrusters

Back Squat 7-5-3

Back Squat 7-5-3

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

“FGB Style” – Back Squats, Push-ups and Thrusters

3 rounds, 1 min per station, of:
Back Squat (95#/65#)
Push-up
Thruster (95#/65#)
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 9 (All Men! Where are the Women? We need you!)
Whole30 just found another partner to help you with compliant options. If you need a Whole9 Nutrition / Whole30 program Guide just let us know!
Applegate® Announces Partnership with Whole30®

Results

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Hang Power Clean 3-3-3-3 & 21-15-9: Ball Slams, Burpees and Hang Power Cleans

Hang Power Clean 3-3-3-3

Hang Power Clean 3-3-3-3

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

21-15-9: Ball Slams, Burpees and Hang Power Cleans

21-15-9 reps, for time of:
Ball Slam, 30/20 lbs
Burpee
Hang Power Clean (115#/75#)

Photo by @robcwilson

Schedule:
CLOSED this Monday Labor Day 9/4 

  • All classes cancelled
  • Tuesday will be regular hours

Kenny from Stronger Faster Healthier will be in to do a sampling/education event this Tuesday 9/5 for all of our PM classes. Say hi and taste some SFH products while getting any questions answered on their different supplements!

CrossFit Founder Greg Glassman: ‘I Don’t Mind Being Told What To Do. I Just Won’t Do It.” Reason.com.
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Alt EMOM 10 mins: Ring Dips and Power Cleans & 7 RFT: Rope Climbs, Power Cleans, Wall Balls and Double Unders

Alt EMOM 10 mins: Ring Dips and Power Cleans

Every 1 min for 10 mins, alternating between:
5 Ring Dips
2 Power Cleans, pick load

SnoRidge CrossFit_Rope Climb7 RFT: Rope Climbs, Power Cleans, Wall Balls and Double Unders

7 rounds for time of:
1 Rope Climb
5 Power Cleans (135#/95#)
10 Wall Balls (20#/14#)
20 Double Unders

BTWB  

Photo by @robcwilson

The CrossFit Invitational will take place this year on Nov. 20 just outside Toronto, Canada. More information can be found on the CrossFit Games website.
After seven great seasons in Carson, California, the CrossFit Games will be moving to a new location next year. Over 100 cities showed interest in hosting our community, and we are in the process of selecting a winner. Full details will be announced following the CrossFit Invitational. ~ from the CrossFit Affiliate Newsletter

 “CrossFit’s Founder Seeks to Sour Government’s Soda Stance.” U.S. News & World Report

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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 

SnoRidge CrossFit_Box Jump Over

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

Results

Overhead Squat : 2 Rep Max & Back to Back AMRAP

SnoRidge CrossFit_OHSOverhead Squat : 2 Rep Max

Find your Overhead Squat 2 Rep Max.

Pt. 1 AMRAP OHS and Double Unders

Complete as many rounds as possible in 4 mins of:
7 Overhead Squats (75#/55#)
20 Double Unders

*Rest 4 Minutes between AMRAP #1 and AMRAP #2

BTWB  

Pt. 2 AMRAP OHS and Double Unders

Complete as many rounds as possible in 4 mins of:
7 Kettlebell Swings (70#/53#)
7 Box Jump Overs (24″/20″)

BTWB  

Photo by @robcwilson

Nutrition:

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.
The CrossFit Kitchen: Mexican Meatballs by Paleo Nick Massie

Results

Results cont

Overhead Squat 3-3-3-1-1-1 & 15-20-25: Overhead Squats and Row

SnoRidge CrossFit_OHSOverhead Squat 3-3-3-1-1-1

Overhead Squat 3-3-3-1-1-1

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

15-20-25: Overhead Squats and Row (calories)

15-20-25 reps, for time of:
Overhead Squat (95#/65#)
Row (calories)

BTWB 

Photo by @robcwilson

“The CrossFit Kitchen: Kickin’ Like Van Damme Chicken” – CrossFit Journal [video] and [recipe]

Results

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Bench Press 2-2-2-2-2 & Pt. 1 AMRAP DU and Power Snatch & Pt. 2 AMRAP C2B "Cindy"

SnoRidge CrossFit_BenchBench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

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

Pt. 1 AMRAP DU and Power Snatch

Complete as many rounds as possible in 5 mins of:
30 Double Unders
15 Power Snatches (75#/55#)

Rest 3 minutes then complete AMRAP 2

BTWB 

Pt. 2 AMRAP C2B “Cindy”

Complete as many rounds as possible in 10 mins of:
5 Chest-to-Bar Pull-ups
10 Push-ups
15 Air Squats

BTWB 

Photo by @robcwilson

“The CrossFit Kitchen: Chipotle Chicken Frittata” – CrossFit Journal [video] and [recipe]

Results

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Alt EMOM 12 mins: Hang Power Cleans and Box Jumps & FT: Rows and Wall Balls

Alt EMOM 12 mins: Hang Power Cleans and Box Jumps

Every 1 min for 12 mins, alternating between:
3 Hang Power Cleans, pick load
5 Box Jumps (30″/24″)

FT: Rows and Wall Balls

For time:
750m Row
50 Wall Balls (20#/14#)
500m Row
35 Wall Balls
250m Rows
20 Wall Balls

BTWB 

SnoRidge CF_Row and WB

Photo by @robcwilson

Holiday Schedule:

  • 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
    • All other classes cancelled
    • Sign-ups for 8:30, 9:30 and 10:30am are FULL.
    • If you didn’t sign up for a time then come to the 10:30 class and we will roll you in! Everyone will get to WOD.
  • 12/25 and 12/26: CLOSED Friday and Saturday.
    • Santa for time! Merry Christmas!
  • 12/28 to 12/30: Normal schedule Monday through Wednesday
  • 12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
    • All other classes cancelled
    • Sign-ups for 8:30, 9:30 and 10:30am will be posted on the whiteboard starting Monday 12/28
  • 1/1 and 1/2: CLOSED Friday and Saturday.
    • Happy New Year’s!
  • 1/4: Normal classes resume

Tomorrow for Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”.  Sign-ups are full for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour.  If you didn’t get to sign up then please show up at 10:30am and be ready to roll in.
Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
“A Massie Holiday: Bacon Butternut Turducken” – CrossFit Journal [video] and [recipe]

Results

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6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs

SnoRidge CrossFit_Roll Out by Rob W6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs

6 rounds for time of:
2 Rope Climbs
8 Box Jump Overs (30″/24″)
16 Overhead Walking Lunge With Plates (45#/25#)
Run 200m

BTWB 

“Nick’s Zone: Ribs and Sweets” – CrossFit Journal [video] and [recipe]

Events:

Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:

  • August 12th @ 11:30 and 7 pm
  • August 20th @ 9:30 and 7 pm (changed time!)
  • Each class will be 1 hour long

We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!

Results

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