snoridgecf – Page 24 – SNORIDGE CROSSFIT

WOD 2025.03.12

Bench Press 3-3-ME

Bench Press 3-3-ME

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

FT: Walking Lunges, Pull-ups, Hand Release Push-ups

For time:
Walking Lunge, 60 ft
18 Pull-ups
18 Hand Release Push-ups
Walking Lunge, 60 ft
15 Pull-ups
15 Hand Release Push-ups
Walking Lunge, 60 ft
12 Pull-ups
12 Hand Release Push-ups
Walking Lunge, 60 ft
9 Pull-ups
9 Hand Release Push-ups
Walking Lunge, 60 ft
6 Pull-ups
6 Hand Release Push-ups
Walking Lunge, 60 ft
3 Pull-ups
3 Hand Release Push-ups

SRCF 2025 Registered Open Athlete Count: 31

Last week of the Open! Friday 3/14 (Theme: USA or Red, White & Blue)
Post Open Party on Friday night after all heats are done. Pizza and drinks!
Open workout programmed every Friday in all classes
“Friday Night Lights” every week from 4-6pm
Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
Top 1% advance (Top 2% age group) to Online Semifinals
Choose from Scaled or RX division each week
Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!

WOD 2025.03.11

Pt. 1: FT: Rows; 5x Thrusters and Lateral Burpee Over Bars

For time:
Row, 1000 m
— then —
5 rounds of:
8 Thrusters, 95/65 lbs
8 Lateral Burpee Over Bars

Rest 3 minutes then complete Pt. 2

Pt. 2: EMOM for 5 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 5 mins.

WOD 2025.03.10

3 Deadlift + 2 Hang Power Clean + 1 Push Jerk : 1-1-1-1-1

3 Deadlift + 2 Hang Power Clean + 1 Push Jerk 1-1-1-1-1

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

4 RFT: Deadlifts, Box Jump Overs and Push Jerks

4 rounds for time of:
21 Deadlifts, 135/95 lbs
15 Box Jump Overs, 24/20 in
9 Push Jerks, 135/95 lbs

WOD 2025.03.08

Team WOD: AMRAP 20 mins: Partner Runs, Power Cleans, Toes-to-bars, and Air Squats

Complete as many rounds as possible in 20 mins of:
Partner Run, 200 m
5 Power Cleans, 155/105 lbs
10 Toes-to-bars
15 Air Squats

Solo WOD: 6 RFT: Run, Power Cleans, Toes-to-bars, and Air Squats

6 rounds for time of:
Run, 200 m
5 Power Cleans, 155/105 lbs
10 Toes-to-bars
15 Air Squats

WOD 2025.03.07

22.3 / 25.2 Rx’d – CrossFit Games Open

For time:
21 Pull-ups
42 Double Unders
21 Thrusters, 95/65 lbs
18 Chest-to-bar Pull-ups
36 Double Unders
18 Thrusters, 115/75 lbs
15 Bar Muscle-ups
30 Double Unders
15 Thrusters, 135/85 lbs

Time cap: 12 mins

22.3 / 25.2 Scaled – CrossFit Games Open

For time:
21 Jumping Pull-ups
42 Single Unders
21 Thrusters, 65/45 lbs
18 Pull-ups
36 Single Unders
18 Thrusters, 85/55 lbs
15 Chest-to-bar Pull-ups
30 Single Unders
15 Thrusters, 105/65 lbs

Time caps: 12 mins

– Athlete will start 5 ft. away from pull-up bar, behind barbell
– Athlete may have assistance adding and loading barbell for thrusters
– Tie break: Judge must record time at the end of both set 1 and set 2 of thrusters. Enter the time of the last set of thrusters.
– Scaled version: Jumping PU/Pull-ups/C2B Pull-ups | Single Unders | 65/45 85/55 105/65
– Masters 55+ RX will do same gymnastics movements as scaled | DU | 65/45 85/55 105/65

SRCF 2025 Registered Open Athlete Count: 31

Friday 3/7 (Theme: Bright Colors)
Friday 3/14 (Theme: USA or Red, White & Blue) Post Open Party!
Open workout programmed every Friday in all classes
“Friday Night Lights” every week from 4-6pm
Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
Top 1% advance (Top 2% age group) to Online Semifinals
Choose from Scaled or RX division each week
Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!

Results Open Registered Athletes

WOD 2025.03.06

Bench Press 5-5-ME

Bench Press 5-5-ME

Use the same weight for each set.
Rest as needed between sets.

5 RFT: Kettlebell Swings and Run

5 rounds for time of:
20 Kettlebell Swings, 1.5/1 pood
Run, 400 m

Rate adjustment:

Effective this month we are phasing in a small pricing increase (approximately 3% for unlimited rates and 5% for 2x week) to account for and offset the sudden rising costs across the board that have hit in this new year in CrossFit affiliate fees, insurance renewals, property management services and COA dues, property taxes, license fees (state and local), business software and credit card processing, internet and cable, and utilities.

This is the lowest amount we could increase that helps offset the increases in our operating costs but still keeps our rates lower than ALL the local competition (CF affiliates and non affiliates offering watered down versions of “functional fitness”). You will see this change go into effect for your March-April period dues (depending on your monthly billing cycle). Thank you for choosing us and sticking with SnoRidge CrossFit!

WOD 2025.03.05

Push Press 1RM

Log your best Push Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

AMRAP 14 mins: Walking Lunges, Sit-ups, Push Press, and Strict Pull-ups

Complete as many rounds as possible in 14 mins of:
Walking Lunge, 30 ft
20 AbMat Sit-ups
10 Push Press, 75/55 lbs
5 Strict Pull-ups

SRCF 2025 Registered Open Athlete Count: 31

Friday 3/7 (Theme: Bright Colors)
Friday 3/14 (Theme: USA or Red, White & Blue) Post Open Party!
Open workout programmed every Friday in all classes
“Friday Night Lights” every week from 4-6pm
Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
Top 1% advance (Top 2% age group) to Online Semifinals
Choose from Scaled or RX division each week
Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!

WOD 2025.03.04

Hang Power Clean 3-3-3

Hang Power Clean 3-3-3

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

3 RFT: Hang Power Cleans and Burpees

3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees

WOD 2025.03.03

Front Squat 4-3-2-1

Front Squat 4-3-2-1

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

6 RFT: Row Cal, Med Ball Cleans, and Box Jumps

6 rounds for time of:
18/15 Row Calories
15 Medicine Ball Cleans, 20/14 lbs
12 Box Jumps, 24/20 in
Rest 1 min

SRCF 2025 Registered Open Athlete Count: 31

Friday 2/28 (Theme: Blackout)
Friday 3/7 (Theme: Bright Colors)
Friday 3/14 (Theme: USA or Red, White & Blue) Post Open Party!
3 Workouts over 3 weeks every Friday in all classes
“Friday Night Lights” every week from 4-6pm
Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
Top 1% advance (Top 2% age group) to Online Semifinals
Choose from Scaled or RX division each week
Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!

WOD 2025.03.01

Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and Run

Complete as many rounds as possible in 22 mins of:
8 Deadlifts, 225/155 lbs
10 Toes-to-bars
Run, 200 m

Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run

5 rounds for time of:
10 Deadlifts, 225/155 lbs
15 Toes-to-bars
Run, 200 m

Archives

SnoRidge CrossFit
35334 & 35336 Center ST SE
Snoqualmie, WA 98065

253-961-5035 / 253-576-6730

snoridgecrossfit@comcast.net

* Drop-in's must use contact form first

Monday - Friday:
5:30 AM - 6:30 AM
9:30 AM - 10:30 AM
11:30 AM - 12:30 PM
4:00 PM - 5:00 PM
5:00 PM - 6:00 PM
6:00 PM - 7:00 PM

Saturday:
9:00 AM - 10:00 AM

OnRamp Class times
Please email or complete contact form for info!
Mon-Fri: 11:30AM, 5:00PM and 6:00PM only

Teens Class (Ages 10-15)
Tuesday: 4:00 - 5:00 PM (Coming soon)
Friday: 2:00-3:00 PM