Overhead Squat: 3RM & FT: Row Calories, Burpee Box Jump Overs, and Snatches

Overhead Squat: 3RM

Log your best Overhead Squat 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

FT: Row Calories, Burpee Box Jump Overs, and Snatches

For time:
30 Row Calories
20 Burpee Box Jump Overs (24″/20″)
10 Snatches (155#/105#)
Time Cap: 7 Minutes
* Power or Squat Snatch

Photo by @robcwilson @snoridgecrossfit

Quarterfinal Rundown: North America

Results

EMOM for 8 mins: Hang Power Clean + Power Clean & Opt. 1: AMRAP 20 mins: Strict Chest-to-bar Pull-ups, Ring Push-ups, and Box Step-ups & Opt. 2: AMRAP 20 mins: Strict Pull-ups, Push-ups, and Box Step-ups

EMOM for 8 mins: Hang Power Clean + Power Clean

1 Hang Power Clean + Power Clean, pick load

Every 1 min for 8 mins.
* Use mats

Opt. 1: AMRAP 20 mins: Strict Chest-to-bar Pull-ups, Ring Push-ups, and Box Step-ups

Complete as many rounds as possible in 20 mins of:
5 Strict Chest-to-bar Pull-ups
10 Ring Push-ups
20 Box Step-ups (30″/24″)

Opt. 2: AMRAP 20 mins: Strict Pull-ups, Push-ups, and Box Step-ups

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Push-ups
20 Box Step-ups (24″/20″)

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Front Squat: 5RM & 4 RF-ME / 1 min Stations: DB Squat Cleans, Sit-ups and DB Push Jerks

Front Squat: 5RM

Log your best Front Squat 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

4 RF-ME / 1 min Stations: DB Squat Cleans, Sit-ups and DB Push Jerks

4 rounds, 1 min per station, for max reps of:
Dumbbell Squat Clean, pick load
Sit-up
Dumbbell Push Jerk, pick load
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
*FGB Style. Do NOT drop DB’s. AbMat sit-ups.

Photo by @robcwilson @snoridgecrossfit

Games Central 11: The Best of the Individual Quarterfinal

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & AMRAP 12 mins: Kettlebell Swing and Burpee Ladder

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 8-8-8, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set

AMRAP 12 mins: Kettlebell Swing and Burpee Ladder

Complete as many rounds as possible in 12 mins of:
3 Kettlebell Swings (53#/35#)
3 Burpees
6 Kettlebell Swings
6 Burpees
9 Kettlebell Swings
9 Burpees
* Continue adding 3 reps to each movement until time cap

Photo by @robcwilson @snoridgecrossfit

Congrats to Coaches Jules and Reid for the impressive and strong finish in this past weekend’s Quarterfinals! They both finished the Open in the top 10% and moved forward to Quarterfinals.  They completed all 5 WOD’s and Jules finished 515th in the Women’s category for North America while Reid finished 573rd in the Men’s North America region.

Adrian Bozman to Program CrossFit Games

Why Quarterfinals in 2022 is Vastly Improved from 2021

Results

Pricing Updates

Since we have been an Affiliate since 2009 we have increased our prices once. In fact we lowered them once several years after opening. Over these past 13 years we have been impacted by increased operating costs annually.  We have absorbed many of these costs in comparison to what many other high intensity fitness or CrossFit gyms around us have done (which may or may not have been the best business decision).  We did this out of wanting to stay true to our community and not price out new clients who haven’t realized how life changing a CrossFit community truly is.  In the past 2 ½ years running this business it has been the toughest it’s ever been.  I won’t lie we have talked numerous times during the pandemic and post pandemic about how long we can continue to operate effectively amid mandated shutdowns, a challenging business environment, COVID restrictions keeping new clients from joining or attending, CFHQ related turmoil, and building related issues.  We have fought through it because we love this community and we love CrossFit. We love the support you all have shown us time and time again.  Closing the gym due to external circumstances like a pandemic just isn’t in our DNA.

With the current spiking inflation impacting everything from our utilities and water/sewer, software processing and transaction fees, building association dues, license fees (state and local), retail merchandise product and shipping costs, gym supplies, equipment costs, labor and tax rates, cleaning services, internet and cable, and much more. Each year since 2016 we have made the conscious decision to keep our pricing the same and instead absorbed these costs into our monthly operating costs. We can’t continue to absorb these costs to our bottom line.

Beginning with our April 2022 Dues billing cycle we are implementing a small increase to our monthly membership rates of $5 for each type of membership ($9 for Couples). This is the very least amount we could increase that helps offset the increases in our operating costs. It keeps us at break even while competitive and yet still below the local competition. You will see this change go into effect for your April period dues, and depending on when those bill you may see the change in your late March billing cycle (our dues are payment for the next 30 day cycle).

We’d like to thank you for choosing SnoRidge CrossFit. Each and every one of you are what makes up our unique community. All of you help keep our doors open to provide a fun place to train and improve our health while bonding with likeminded individuals. We are looking forward to another year of big classes, gatherings, and no more restrictions!

Partner Deadlift: 3RM & Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

Partner Deadlift: 3RM

Record your best Partner Deadlift 3 Rep Max lift.
* Team of 2 take 10 minutes to find a touch and go 3RM. Match height for partners by having the shorter partner stand on a mat(s) to level the hips with the other partner. Focus on communication for up/down.

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up
* As a team of 2 choose load for DL and touch and go. Split reps on Burpees and C2B (one works/one rests).

Partner Deadlift: 3RM & Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups & Solo WOD: 3-6-9-12-9-6-3: Deadlifts, Bar Facing Burpees, and C2B Pull-ups

Partner Deadlift: 3RM

Record your best Partner Deadlift 3 Rep Max lift.
* Team of 2 take 10 minutes to find a touch and go 3RM. Match height for partners by having the shorter partner stand on a mat(s) to level the hips with the other partner. Focus on communication for up/down.

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up
* As a team of 2 choose load for DL and touch and go. Split reps on Burpees and C2B (one works/one rests).

Solo WOD: 3-6-9-12-9-6-3: Deadlifts, Bar Facing Burpees, and C2B Pull-ups

3-6-9-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Bar Facing Burpee
Chest-to-bar Pull-up

Photo by @robcwilson @snoridgecrossfit

Results

SNORIDGE CROSSFIT