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
Month: April 2016
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.
EMOM for 8 mins: Squat Clean Thruster & FT: Squat Cleans, Power Snatches and Thrusters
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
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
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
Clean & Jerk 1-1-1-1-1 & FT: Run, Clean & Jerks and Run
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run, Clean & Jerks and Run
For time:
Run 800m
30 Clean & Jerks, pick load
Run 800m
BTWB
Photo by @robcwilson
Welcome to Megan, Robbie, and Phillip who all completed OnRamp in April. Help make them feel welcome! Our next OnRamp for May is full. We are wide open for June OnRamp which begins on Tuesday, June 2nd.
Overhead Squat : 2 Rep Max & Back to Back AMRAP
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
The CrossFit Kitchen: Mexican Meatballs by Paleo Nick Massie
Bench Press 8-8-8-8
Bench Press 8-8-8-8
Bench Press 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.