Author: snoridgecf
Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings
Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings
As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.
Post total and partial rounds.
Photo by @robcwilson
SnoRidge Policy for COVID-19

SnoRidge Family,
As you know, the COVID-19 virus (also known as coronavirus) is currently impacting all of daily life across our region and around the world. We care about your physical well-being and want to ensure we are all doing all we can to mitigate risk in our community. The gym is safe and we want to keep it that way! Here are the actions we are taking to keep our members healthy.
First, from the
perspective of ensuring sanitary/disinfected areas, please note we use medical
grade cleaners and disinfectants (we use FitWipes
for equipment, Clorox Wipes for surfaces such as counters/lobby/cave and for
the floors we use Whizzer
Cleaner & Disinfectant). We have hand sanitizer on the counter and in
the hallway by the bathrooms for everyone to use.
Here are the gym wide items we are asking of coaches AND members:
- Do NOT come to the gym if you are feeling sick, or have been around someone who is sick or feeling ill. Do not bring sick kids to the gym.
- All members wipe down their equipment (bar, box, med ball, abMat etc.), PVC and pull-up bar station after every use
- Any and all wipes and paper towels are disposed of in a trash can (not left out, thrown on the floor, etc.)
- Wipe down your whiteboard
- Take all of your belongings with you, including your water bottle
- Wash your hands with soap and water
- Use a mat on the floor for burpees, push-ups etc. since that is easy to clean with a Wipe
- Clean up after your children in the cave
Here are the gym wide items we are requiring of all coaches after EACH class that they coach:
- Use a wipe and wipe down all door handles (inside and outside)
- Check each bathroom to ensure there are paper towels and hand soap and that nothing is left on the floor
- Ensure every person in class knows they need to wipe down their equipment, PVC and pull-up bar
- Make sure that every person knows to take their belongings home with them
- “Spot Mop” the floor using the mop and Whizzer Cleaning solution for any area that is needed
- We are also increasing the frequency with which we mop and clean the entire gym
We also encourage everyone to follow some simple guidelines from the CDC, which serve as helpful tips:
- Wash your hands often with soap and water for at least 20 seconds
- If soap and water are not available, use an alcohol-based hand sanitizer
- Avoid touching your eyes, nose, and mouth
- Cover coughs and sneezes with a tissue, then immediately throw it away
- Avoid contact with people who are sick
Additional
information about the Coronavirus can be found on the CDC’s website.
We are
continuing to monitor this situation and will adjust as needed. Until
then, thank you for your cooperation and stay safe. We look forward to seeing you
in the gym!
3-2-1 Go!
Tom and Michelle Nugent
SnoRidge CrossFit
Snatch Pull + Hang Power Snatch 1-1-1-1 & FT: Power Snatches and AbMat Sit-ups
Snatch Pull + Hang Power Snatch 1-1-1-1
Snatch Pull + Hang Power Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Power Snatches and AbMat Sit-ups
For time:
21 Power Snatches (95#/65#)
63 AbMat Sit-ups
15 Power Snatches
45 AbMat Sit-ups
9 Power Snatches
27 AbMat Sit-ups
Photo of Coach Reid by @robcwilson
COVIV-19 is impacting not only the Games season but affiliates worldwide. Many won’t make it and will be forced to close their doors for good. We are hopeful and grateful for your support in this tough time! Without you there is no SnoRidge CrossFit.
What Coronavirus Could Cost Your Affiliate
Coronavirus Wave Spreads Through CrossFit Sanctionals Season
Snatch Pull + Hang Power Snatch 1-1-1-1
Snatch Pull + Hang Power Snatch 1-1-1-1
Snatch Pull + Hang Power Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
FQ: Muscle Up, BMU, or Pull-up Skill Practice & Muscle-ups: Max Set & 5 RFT: Sumo Deadlift High-pulls, Hand Release Push-ups and Box Jumps
Muscle-ups: Max Set
A single set of Muscle-ups for max reps.
* Choose Practice or ME set of MU or Strict pull-ups
FQ: Muscle Up, BMU, or Pull-up Skill Practice & Muscle-ups: Max Set
FQ: Muscle Up, BMU, or Pull-up Skill Practice
Power Clean & Jerk 3-3-3 & FT: Clean & Jerks, Row Calories and Wall Balls
Lifting: Bench Press and Bent Over Barbell Row & AMRAP 15 mins: Double Unders, Ball Slams and C2B Pull-ups
Lifting: Bench Press and Bent Over Barbell Row
Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate between Bench and BOR
AMRAP 15 mins: Double Unders, Ball Slams and C2B Pull-ups
Complete as many rounds as possible in 15 mins of:
60 Double Unders
30 Ball Slams (30#/20#)
15 Chest-to-bar Pull-ups


