Author: snoridgecf

Front Squat 3-3-3-3-3 & 3 RFT: Pull-ups, Front Squats and Box Jumps

Front Squat 3-3-3-3-3

Front Squat 3-3-3-3-3

Rest as needed between sets.

BTWB

SnoRidge CrossFit_FS3 RFT: Pull-ups, Front Squats and Box Jumps

3 rounds for time of:
20 Pull-ups
20 Front Squats (135#/95#)
20 Box Jumps (24″/20″)

BTWB  

Photo by @robcwilson

THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule

Results

Results cont

Team WOD: E2MOM Row and Thruster Intervals

SnoRidge CrossFit_ThrustersTeam WOD: E2MOM Row and Thruster Intervals

Every 2 mins for 20 mins do:
Row 200m
10 Thrusters (75#/55#)
Teams of 2. Alternate every 2 minute interval with your partner. Partner 1 completes Row and Thrusters then rests while Partner 2 completes the next interval.

BTWB  

SnoRidge CrossFit_Team Saturday

Photo by @robcwilson

Team interval day! After a long week ending with a Hero WOD today was meant to get moving with fixed intervals without going for time or reps.

Our November OnRamp wrapped up on Saturday so be sure to welcome our new group as they start coming to classes.  Welcome to Alaina, Logan, Jaycin, and Troy!

Last but not least congrats to Brian for getting his first muscle-up on Saturday! Also some great coaching from Rob W. who is SO PROUD! Fist bumps!

Brent Fikowski: Games Rookie Makes Invitational

Results

Advanced RX: Clean & Jerk 1-1-1-1 & 4 RFT: Rows, Clean & Jerks and Muscle-ups

Advanced RX Class:

Clean & Jerk 1-1-1-1

Clean & Jerk 1-1-1-1

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

BTWB

SnoRidge CrossFit_Row4 RFT: Rows, Clean & Jerks and Muscle-ups

4 rounds for time of:
Row 250m
5 Clean & Jerks, pick load
7 Muscle-ups

BTWB  

Photo by @robcwilson

Our November OnRamp wrapped up on Saturday so be sure to welcome our new group as they start coming to classes.  Welcome to Alaina, Logan, Jaycin, and Troy!

Last but not least congrats to Brian (above) for getting his first muscle-up on Saturday! Also some great coaching from Rob W. who is SO PROUD! Fist bumps!

Results

Alt EMOM 12 mins: Deadlifts and Knees To Elbows & Sham

Alt EMOM 12 mins: Deadlifts and Knees To Elbows

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows

BTWB

Sham

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m

SnoRidge CrossFit_Bars

Air Force SSG David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force Special Investigations, DET 303, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. ~ www.crossfit.com

BTWB  

Photo by @robcwilson

THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule

Results

Results cont

EMOM for 5 mins: Hang Squat Snatch & Chipper: Runs, Snatches, Overhead Squats

EMOM for 5 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 5 mins.
Perform 2 HS as a complex (UB – no regrip)

BTWB

SnoRidge CrossFit_SnatchesChipper: Runs, Snatches, Overhead Squats

For time:
Run 400m
15 Squat Snatches (135#/95#)
Run 400m
12 Power Snatches (135#/95#)
Run 400m
9 Overhead Squats (135#/95#)

BTWB  

Photo by @robcwilson

Results

Results cont

Thruster and Weighted Pull-up 3-3-3 & Heavy Fran

Thruster 3-3-3

Thruster 3-3-3

 Use the heaviest weight you can for each set.

SnoRidge CrossFit_Weighted Pull-upWeighted Pull-up 3-3-3

Weighted Pull-up 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate between 3×3 sets of Thruster from rack.

BTWB

Heavy Fran

15-12-9 reps, for time of:
Thruster (135#/95#)
Weighted Pull-Up (45#/25# dumbbell)

For weighted pull-ups, place a dumbbell between the legs above crossed ankles

BTWB  

Photo by @robcwilson

Rich Froning does Heavy Fran (5:25 – Oct. 2013)

Results

Results cont

Back Squat 2-2-2-2-2 & 5 RFT: Handstand Push-ups, Back Squats and Runs

Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

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

BTWB

SnoRidge CrossFit_HSPU5 RFT: Handstand Push-ups, Back Squats and Runs

5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m

BTWB 

Photo by @robcwilson

Update Show: Liftoff Event Rundown

Results

Results cont

Power Clean 1-1-1-1-1 & 4 RFT: Power Cleans, Runs and Wall Balls

SnoRidge CrossFit_Pwr CleanPower Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

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

BTWB

4 RFT: Power Cleans, Runs and Wall Balls

4 rounds for time of:
15 Power Cleans (115#/75#)
Run 200m
15 Wall Balls (20#/14#)

BTWB 

Photo by @robcwilson

Results

Results cont