Month: August 2016

Hang Power Snatch 1-1-1-1-1 & Chipper: Runs, Hang Power Snatch and Pull-up Ladder

Hang Power Snatch 1-1-1-1-1

Hang Power Snatch 1-1-1-1-1

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

BTWB

SnoRidge CrossFit_Fish Eye Pull-upChipper: Runs, Hang Power Snatch and Pull-up Ladder

For time:
Run 400m
21 Hang Power Snatch (95#/65#)
21 Pull-ups
Run 400m
15 Hang Power Snatch (115#/75#)
15 Chest-to-bar Pull-ups
Run 400m
9 Hang Power Snatch (135#/95#)
9 Bar Muscle-ups
* Change weight as you go.

BTWB 

Photo by @robcwilson

SCHEDULE NOTE:

This Saturday the gym will be closed due to the service for Sam.

Amazing photos from the 2016 CF Games:

“X” a CrossFit Journal photo essay

Results

Results cont

Every 2 mins for 10 mins: Back Squat & Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups

Every 2 mins for 10 mins: Back Squat

5 Back Squats, pick load

Every 2 mins for 10 mins.

BTWB

Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups

Complete as many rounds as possible in 5 mins of:
4 Front Squats, 135/95 lbs
3 Deficit Handstand Push Ups
Rest 3 minutes, then start Pt. 2

BTWB

Team WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, Burpees

SnoRidge CrossFit_RowTeam WOD: Box Jumps, Pull-ups, Lunges, Kettlebell Swings, Wall Balls, Row, Sit-ups, Burpees

As a Team of 2 complete 2 rounds for time of:
50 Box Jumps
50 Pull-ups
50 Walking Lunges
50 Kettlebell Swings (53#/35#)
50 Wall Balls (20#/14#)
50 Row Calories
50 AbMat Sit-ups
50 Burpees

* Alternate with your partner (one rests while one works at a time)
Post total time.

BTWB  

Photo by @robcwilson

08.15.16 / Upcoming CrossFit Competitions

Results

Advanced RX: E2MOM: Back Squat & Pt. 1: AMRAP Front Squats and Handstand Push Ups & Pt. 2: 4RFT: Row and Pull-ups & Pt. 3: AMRAP Kettlebell Swings, AbMat Sit-ups and Double Unders

Advanced RX Class:

SnoRidge CrossFit_RackEvery 2 mins for 10 mins: Back Squat

5 Back Squats, pick load

Every 2 mins for 10 mins.

BTWB

Pt. 1: AMRAP 5 mins: Front Squats and Deficit Handstand Push Ups

Complete as many rounds as possible in 5 mins of:
4 Front Squats (135#/95#)
3 Deficit Handstand Push Ups

Rest 5 minutes

BTWB 

Pt. 2: 4 RFT: Rows and Chest-to-bar Pull-Ups

4 Rounds for time of:
Row 300m
10 Chest-to-Bar Pull-Ups

Rest 5 minutes

Pt. 3: AMRAP 6 mins: Kettlebell Swings, AbMat Sit-ups and Double Unders

Complete as many rounds as possible in 6 mins of:
5 Kettlebell Swings (70#/53#)
10 AbMat Sit-ups
20 Double Unders

BTWB  

Photo by @robcwilson

Upcoming CrossFit Competitions

Results

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips & 15-12-9-12-15: Power Cleans and Push Jerks

SnoRidge CrossFit_EMOM Pull-upsAlt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips

BTWB

15-12-9-12-15: Power Cleans and Push Jerks

15-12-9-12-15 reps, for time of:
Power Clean (155#/105#)
Push Jerk (155#/105#)

BTWB  

Photo by @robcwilson

The Team Series is coming. This year we will be looking to repeat Spencer’s idea last year of having any Teams interested in registering putting their fees into a “gym wide pool” that go towards a piece of equipment for the gym.

Be Part of the 2016 CrossFit Team Series

Time to Compete: 2016 Team Series

Results

Results cont

Front Squat 5-5-5 & 7 RFT: Thrusters, Toes To Bars and Run (Med Ball)

Front Squat 5-5-5

Front Squat 5-5-5

Rest as needed between sets.

BTWB

SnoRidge CrossFit_Med Ball Run7 RFT: Thrusters, Toes To Bars and Run (Med Ball)

7 rounds for time of:
12 Thrusters (75#/55#)
9 Toes To Bars
200m Run (medicine ball) (20#/14#)

BTWB  

Photo by @robcwilson

“Rio 2016: how British athletes are challenging the Olympic tradition of junk food peddling,” Vox.

Results

Results cont

SNORIDGE CROSSFIT