Author: snoridgecf

Team WOD: FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars

Team WOD: FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars

As a team of 2 complete for time:
200 Ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
200 Double Unders
100 Toes-to-bars
200 Double Unders
200 Ft. Single Arm Dumbbell Overhead Walking Lunge
* Alternate work with your partner while one rests

BTWB
Photos by @robcwilson

Holiday is over and back to the grind this week.  I haven’t forgotten about programming “Fran” but I’ve held it back due to wanting to make it the conditioning WOD at the end of our Thruster strength cycle. This week is our 2RM and soon we will hit a 1RM and Fran.

Individual Event 1 of the CrossFit Games Is…

Results

Advanced RX: EMOM for 10 mins: Squat Clean Thruster & FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax

Advanced RX: EMOM for 10 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 10 mins.

BTWB

FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax

For time:
100 Ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
100 Double Unders
50 Toes-to-bars
100 Double Unders
100 Ft. Single Arm Dumbbell Overhead Walking Lunge

BTWB
Photo by @robcwilson
Holiday is over and back to the grind this week.  I haven’t forgotten about programming “Fran” but I’ve held it back due to wanting to make it the conditioning WOD at the end of our Thruster strength cycle. This week is our 2RM and soon we will hit a 1RM and Fran.
Games Event hints will continue this week.  1st event includes some distance biking.  “Mini-IronMan / Sprint Tri type” Event 1 maybe?

Individual Event 1 of the CrossFit Games Is…

Results

Power Clean: 2RM & AMRAP 15 mins: Run, Wall Balls and Box Jumps

Power Clean: 2RM

Find your Power Clean 2 Rep Max.
* Touch and go

BTWB

AMRAP 15 mins: Run, Wall Balls and Box Jumps

Complete as many rounds as possible in 15 mins of:
Run 200m
15 Wall Balls (20#/14#)
15 Box Jumps (24″/20″)

BTWB

Back Squat 7-7-7 & FT: Rows and AbMat Sit-ups

Back Squat 7-7-7

Back Squat 7-7-7

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

BTWB

FT: Rows and AbMat Sit-ups

For time:
Row 500m
50 AbMat Sit-ups
Row 400m
40 AbMat Sit-ups
Row 300m
30 AbMat Sit-ups
Row 200m
20 AbMat Sit-ups
Row 100m
10 AbMat Sit-ups

BTWB
Photos by @robcwilson
Post “Lumberjack 20” and 4th of July hangovers was a good test of rowing and abs of steel.
Here are a few pics from Lumberjack 20:



Pain in the Front Rack?
Here are some tips for fixing flexibility limitations in the front-rack position:
Rack It Right

Results

Lumberjack 20 & Team Lumberjack 30

Lumberjack 20

For time:
20 Deadlifts (275#/185#)
Run 400m
20 Kettlebell Swings (70#/53#)
Run 400m
20 Overhead Squats (115#/85#)
Run 400m
20 Burpees
Run 400m
20 Pull Up (Chest To Bar)
Run 400m
20 Box Jumps (24″/20″)
Run 400m
20 Dumbbell Squat Cleans (45#/30#)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org ~www.crossfit.com

BTWB

Team Lumberjack 30

For Time:
30 Deadlifts (275#/185#)
400m Run (as a team)
30 Kettlebell Swings (70#/53#)
400m Run
30 Overhead Squats (115#/85#)
400m Run
30 Burpees
400m Run
30 Pull-up (chest-to-bar)
400m Run
30 Box Jump (24″/20″)
400m Run
30 Dumbbell Squat Cleans
400m Run

Post total time.
* Choose Team or solo version. Run as a team, break up reps with your partner. Only one bar and DB’s per team, deload bar from DL to OHS.

BTWB

Photos by @robcwilson (No Rep DL from Josh H.)
Over 50 people hit a pretty tough workout today in honor of those who were killed in 2009 at Ft. Hood in a terrorist attack. It was a great morning in the gym.
Have a safe and happy 4th of July! Back to normal class schedule tomorrow!

Results Team

Results Solo 

Snatch Pull + Hang Squat Snatch 1-1-1-1-1 & 3x AMRAP 4 mins: Double Unders, Hang Power Snatches and Lateral Burpees

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

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

BTWB

3x AMRAP 4 mins: Double Unders, Hang Power Snatches and Lateral Burpees

For 3 cycles:
AMRAP in 4 mins of:
30 Double Unders
15 Hang Power Snatches (75#/55#)
9 Lateral Burpee (Over Barbell)

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

BTWB

Photos by @robcwilson
Bob T. hitting the Burgener Warm-up. You’re never good enough to not work the mechanics, footwork, and timing with a PVC and then a bar before throwing weight on.
Our Red, White and Blue shirts and tanks are here! Pick yours up on Tuesday. Be ready for the 4th.
If you are going to the Snoqualmie Ridge Fireworks on the 4th show then wear your SRCF Patriotic shirt.
4th of July Schedule:

  • 9:30 class
  • 10:30 class
  • All other class times cancelled that day (rest of week are normal hours)
  • No sign ups, just show up!

WOD is “Lumberjack 20” or “Team Lumberjack 30” (30 reps each exercise).
History of the Endurance Event at the CrossFit Games

Results

Results cont

SNORIDGE CROSSFIT