Community. Coaching. Caring. Since 2009.
10 rounds for time of:
8 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
12 Dumbbell Box Step-ups, 50/35 lbs
Single Arm Overhead Carry, 50 ft
* If you have a KB see Alternate Option 2
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with DB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.
10 rounds for time of:
8 Single Dumbbell Hang Clean & Jerks (50#/35#)
12 Dumbbell Box Step-ups
Single Arm Overhead Carry, 50 ft
* If you have a KB see Alternate Option 2
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with DB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.
10 rounds for time of:
8 Kettlebell Sumo Deadlift High-pulls (53#/35#)
12 Kettlebell Box Step-ups
Single Arm Kettlebell Overhead Carry, 50 ft
* If you have a DB see Alternate Option 1
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with KB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.
Photo by @robcwilson
5 rounds for time of:
Run, 200 m
20 One Arm Alternating Dumbbell Snatches, pick load
* Choose Opt. 1 or 2. Or if you have a barbell complete 20 PS reps at 45#/33# each round. Don’t drop DB.
Opt. 1: 5 RFT: Run and Alternating DB Snatch5 rounds for time of:
Run 200m
20 One Arm Alternating Dumbbell Snatches, pick load
* Choose Opt. 1 or 2. Or if you have a barbell complete 20 PS reps at 45#/33# each round. Don’t drop DB.
5 rounds for time of:
Run 200m
20 Kettlebell Swings, pick load
* Choose Opt 1 or 2, use a mat under KB if you can
Social Distancing Photos by @robcwilson
Equipment Checkout was a success! If there is anyone who needs to still draw a piece(s) of equipment let us know. We will have another pickup window on Friday for anyone who missed it. Stay tuned!
Thanks to everyone for your support during this unprecedented time. We’ve been fortunate to hit 11 years in operation and have been profitable from day 1; and I’ve never been concerned about our gym and the future of so many small and medium size businesses as I am now. Without each and every one of you there would be no SnoRidge CrossFit community. Michelle and I are overwhelmed at how many of you have reached out to us during this closure.
Breaking: Potential Early Release For The Fittest Documentary
Tabata Push-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* These are push-ups with full range of motion, chest to deck, full lockout, planked and thighs off ground. Any other version is scaled. Or sub hand release.
Pt. 1: Tabata Push-upsTabata Push-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* These are push-ups with full range of motion, chest to deck, full lockout, planked and thighs off ground. Any other version is scaled. Or sub hand release.
For time:
Walking Lunge 400m
Log time and note number of steps.
* Knee should gently touch the ground. Ensure the lunge is in line with the shoulders and the knee doesn’t go forward of toes, keep hands off quads,
“Death By” – Burpees : 1 rep + 1 rep / 1 min Death By BurpeeDeath By Burpee
With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.
* Use a stopwatch or the timer on your phone. No mats needed!
Photo by @robcwilson
COVID shutdown Day 2:
Do this WOD from home!
Exercise Demo: The Burpee
Equipment checkout update:
Here’s the equipment plan! We are going to allow members to “checkout” either one Kettlebell or one Dumbbell as well as one jump rope and one abMat. We are not checking out any other equipment at this time. We will have one pickup slot tomorrow Wednesday from 5-6pm only. If you already have workout equipment please leverage that so we can take care of more people.
Please read the below rules and follow them!
*We are following the WA state and King County guidelines for no more than 10 people gathering and also enforcing social distancing.
Date and Time: Wednesday 3/18 from 5pm-6pm ONLY
Process:
When we are allowed to reopen we will publish the “Turn-in” time in which you agree to bring the equipment back. We will want all equipment back prior to reopening if possible. You MUST clean it thoroughly before bringing it back into the gym.
Any damaged, lost, or broken equipment will be billed to you via your normal SRCF billing method for replacement cost. Please take good care of it and don’t drop KB’s or DB’s just like in the gym. Try not to jump rope in your driveway, sidewalk or street. Use your garage or a mat if you have one.
We hope this allows people to have a piece of equipment so we can do swings, ground to overhead, or other similar movements in addition to bodyweight exercises.
I can’t believe we have reached the Zombie Coron-Apocalypse and have to do it this way but we need to do the right thing.
Stay healthy and stay safe!
The Governor has ordered the closure of all recreational and health and fitness facilities effective tomorrow until 3/31. We are closing the gym to comply.
This is a turbulent and unknown time that we as a business are not prepared to absorb for any significant amount of time. While we understand each person and family has their own circumstances we want to be honest and straightforward in saying that if everyone cancels their memberships, we will be forced to close the gym permanently.
We are praying and hoping this is not going to be the case, and that the ban lifts starting in two weeks. We ask for your patience, support and consideration.
During this time I will do my best to program a bodyweight WOD each day on www.beyondthewhiteboard.com for you to follow at home. We would love to see people do it and post their times in the gym Facebook group. Stay connected, stay together as a community in here.
We hope to open our doors again and see you all in April.
Please check our website and Instagram for updates and workouts you can do at home!
From King5.com: “Gov. Jay Inslee announced that he will be signing an emergency proclamation to temporarily shut down bars and restaurants and even further limit the size of gatherings during the coronavirus. Restaurants will be allowed to have take-out and delivery services, but no in-person dining.The ban applies to restaurants, bars, dance halls, clubs, theaters, health and fitness clubs, and other similar indoor social or recreational venues must cease operations until March 31.Inslee is expected to make the announcement on Monday.”
4 RFT: Run and Air Squats4 rounds for time of:
Run 400m
50 Air Squats
* COVID Shutdown Day 1: You do not have to use mats!!!
Update: Gym closed until 3/31 by State and King County Policy applying to all health/fitness clubs
No results will be posted but for those on beyondthewhiteboard.com you can see gym activity by clicking “Squads” in the App and then expanding “Activity”. You can also message each other.
If you are a gym member and aren’t in the Facebook group or following on Instagram then make sure you join by using the links at the bottom of this site.
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