Power Snatch 1-1-1-1-1 & Annie

Power Snatch 1-1-1-1-1

SnoRidge CrossFit_Annie BenchmarkPower Snatch 1-1-1-1-1

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

Annie

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

BTWB  

Photos by @robcwilson

Murph Pre-brief:

Murph 2016 - Briefing

Today was recovery day. Get moving but not too much.  Tomorrow will see some squats to get the legs functional again.

Did you miss the final week of Regionals?  Replays can be found here.

2016 Regionals – Week 3

Still Reigning

Results

Results cont

Memorial Day Murph

SnoRidge CrossFit_RestMemorial Day “Murph”

For time:
Run 1 mile (1600m)
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

or choose

“1/2 Murph”

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
~crossfit.com

BTWB 

Photo by @robcwilson

Today was our 7th annual Murph honoring our fallen veterans with “Memorial Day Murph”. There were 50 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.

Who was “Murph”? He was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
If you wanted to buy the shirt or tank still then go here.
Read up on the background of this Hero workout:
Memorial Day Murph

Results

Results cont

Team WOD: Squat Cleans, Push Press

SnoRidge CrossFit_CleanTeam WOD: Squat Cleans, Push Press

As a team of 2 complete 20 rounds for time of:
3 Squat Cleans (135#/95#)
3 Push Press (135#/95#)

Post total time.
* Use one bar. Alternate with your partner after 1 full round (10 rds total per partner)
** 3rd Clean can be a clean-thruster to count as 1st PP rep
Post total time.

BTWB 

Photo by @robcwilson

Results

Advanced RX: Alt EMOM 12 mins: Squat Cleans and Double Unders & 3 RFT: Squat Cleans, Strict Handstand Push-ups and Row

Advanced RX Class:

Alt EMOM 12 mins: Squat Cleans and Double Unders

Every 1 min for 12 mins, alternating between:
1 Squat Clean, pick load
30 Double Unders

SnoRidge CrossFit_After WOD3 RFT: Squat Cleans, Strict Handstand Push-ups and Row

3 rounds for time of:
7 Squat Cleans (205#/145#)
14 Strict Handstand Push-ups
21 Row Calories

BTWB 

Photo by @robcwilson

Monday Schedule:

The ONLY classes on Memorial Day Monday will be at 0830, 0930, and 1030. ALL other class times are cancelled. We are programming “Murph” which is a long Hero WOD. Monday will officially end “Hero Week”.

  • If you did not sign up show up and we will fit you in between waves.
  • If you already signed up please stick to your time slot.
  • If this is your FIRST Murph then no vest is allowed. Also consider if you need to scale to 1/2 Murph (half reps and run distance) or just half reps and full runs.

Beasts on the Bubble
Results

Hero Week: Wittman

SnoRidge CrossFit_WittmanHero Week: Wittman

7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st BN, 12th Infantry Regiment, 4th BDE Combat Team, 4th Infantry DN, based out of Ft. Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ crossfit.com

BTWB 

Photo by @robcwilson

Monday Schedule:

The ONLY classes on Memorial Day Monday will be at 0830, 0930, and 1030. ALL other class times are cancelled. We are programming “Murph” which is a long Hero WOD. Monday will officially end “Hero Week”.

Sign-up times are posted on the whiteboard in the gym. As of now the 0930 and 1030 are full, and there are a few spots left for the 0830.

  • If you did not sign up show up and we will fit you in between waves.
  • If you already signed up please stick to your time slot.

Week 3 Regional Recap: Day 1

Hero Week: Taylor

Snatch 1-1-1-1-1

Snatch (Squat) 1-1-1-1-1

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

SnoRidge CrossFit_MUHero Week: Taylor

4 rounds for time of:
Run 400m
5 Burpee Muscle Ups

If you’ve got a 20-lb. vest or body armor, wear it.
*Scale 10 Burpee Pull-ups per round
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. ~ crossfit.com

BTWB 

Photo by @robcwilson

Congrats to all who hit a snatch PR today!

Hero Week continues. This Monday for Memorial Day “Murph” we have added a 0830 class time that still has spots open. Right now the 0930 and 1030 are full.  Sign up in the gym on the whiteboard. If time slots are all full and you want to do this workout we will find a way to fit you in between class waves! Also you do not have to do the full Murph. You can also scale to 1/2 Murph (half the distance and reps) or full runs with half reps.

The last weekend of Regionals begins tomorrow with Meridian, Central and East concluding this phase of the 2016 CrossFit Games.

Inside the Leaderboard: Regionals Week 2

Regional Seedings: Meridian, East, Central

Update Show: East Regional Preview

Results

Results cont

Hero Week: DT

SnoRidge CrossFit_Clean and JerkClean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

Hero Week: DT

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~ crossfit.com

BTWB 

Photo by @robcwilson

Sign-ups for Memorial Day Murph on Monday are on the whiteboard.  The 0930 class is full, so 10:30 is still available.

Annie Thorisdottir, “DT” at men’s weight of 155# in 8:27 – [video]

2016 Regionals Week 2 Highlights

Results

Results cont

Hero Week: Griff

Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

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

Hero Week: Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. ~ crossfit.com

BTWB

SnoRidge CrossFit_Griff_Hero Week

Photo by @robcwilson

Results

Results cont