Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups & FT and Max Reps: 1 Mile Run then Max Reps Clean & Jerks

SnoRidge CrossFit_Muscle-upAlt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Muscle-ups
3 Strict Handstand Push-ups

FT and Max Reps: 1 Mile Run then Max Reps Clean & Jerks

For time:
Run, 1 mi
— then —
Max Rep Clean & Jerk (135#/95#) in 2 mins

On a running clock, after completing 1 mile run you have 2 additional minutes to complete max reps of Clean and Jerk.

Post total time and total reps.

BTWB 

Photo by @robcwilson

Today was a fun test of conditioning and weightlifting that likely exposed an area that needs more over the other.

Reminder:

Class Schedule:

 4th of July:

  • Monday 7/4 we will have only ONE class at 0930
  • All other classes are cancelled. We will celebrate ‘MERICA with a team WOD!

Update Show: Skype With CrossFit Mayhem

Results

Results cont

Alt EMOM 10 mins: Deadlifts and Double Unders & 5 RFT: Runs, Rope Climbs and Deadlifts

SnoRidge CrossFit_DLAlt EMOM 10 mins: Deadlifts and Double Unders

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
30 Double Unders

5 RFT: Runs, Rope Climbs and Deadlifts

5 rounds for time of:
Run 200m
2 Rope Climbs
10 Deadlifts (225#/155#)

BTWB 

SnoRidge CrossFit_KelbyMonkey

Photo by @robcwilson

Kelby was pretty excited to have the gym all to himself at 6pm with no one to coach…

Congrats to Debbie on her 100th WOD yesterday and to Genie who hit 99 today and will cross the 100 mark this week! They were in the same OnRamp and even though they go to different class times it seems their consistency is in synch.

Class Schedule:

 4th of July:

  • Monday 7/4 we will have only ONE class at 0930
  • All other classes are cancelled. We will celebrate ‘MERICA with a team WOD!

OnRamp:

July OnRamp is full but we are taking spots for August (starts 8/2 on Tuesday at 7pm). Email us or use the contact us form on this site for more info.

Events:

Mark your calendars! On August 7th (Sunday) at 2 pm we are planning a SRCF Summer Potluck BBQ at Jeanne Hansen Park in Snoqualmie Ridge. Having it at the park means space for games, kiddos, and using the picnic shelter and grills. Bring your own food to grill and a dish to share.

Update Show: Top Contenders for Fittest Team

Results

Results cont

Lifting: Shoulder Press and Push Press & 5 RFT: Box Jumps, Push Press and Hollow Rocks

Lifting: Shoulder Press and Push Press

Shoulder Press 2-2-2-2, using heaviest weight per set
Push Press 1-1-1-1, using heaviest weight per set
* Complete 4×2 Press then 4×1 Push Press

SnoRidge CrossFit_Push Press5 RFT: Box Jumps, Push Press and Hollow Rocks

5 rounds for time of:
15 Box Jumps (24″/20″)
15 Push Press (95#/65#)
15 Hollow Rocks

BTWB  

Photo by @robcwilson

Coaching Tip:

When performing a Hollow Rock you should not have your feet “bouncing” or “rebounding” off the ground. The hollow position should be tight with arms overhead and straight and legs extended, with a shallow rocking motion. Scale to one knee to chest, or scale further to a “Rocking L Sit” position.

Class Schedule:

 4th of July: This Monday we will have only ONE class at 0930.  All other classes are cancelled. We will celebrate ‘MERICA with a team WOD!

Update Show: Top Teams to Watch

Results

Results cont

Snatch 1-1-1-1-1 & 4 RFT: Runs and Burpee Pull-ups

SnoRidge CrossFit_Squat SnatchSnatch 1-1-1-1-1

Snatch (Squat) 1-1-1-1-1

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

4 RFT: Runs and Burpee Pull-ups

4 rounds for time of:
Run 400m
15 Burpee Pull Ups

BTWB 

Photo by @robcwilson

Events:

Mark your calendars! On August 7th (Sunday) at 2 pm we are planning a SRCF Summer Potluck BBQ at Jeanne Hansen Park in Snoqualmie Ridge. Having it at the park means space for games, kiddos, and using the picnic shelter and grills. Bring your own food to grill and a dish to share.

Results

Results cont

Squat Clean 1-1-1-1-1 & Elizabeth

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

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

SnoRidge CrossFit_Ring DipsElizabeth

21-15-9 reps, for time of:
Squat Clean (135#/95#)
Ring Dip

BTWB 

Photo by @robcwilson

“Elizabeth” is meant to be done with full cleans. The “Power Clean” version is far faster and far more fun, but this one just needed to be our Benchmark “Girl” of the Week. What will next week bring?

Scaling ring dips to strict dips using dumbbells on tall boxes is a recommended set up instead of using bands on the rings to build strength.

School of Fitness

Results

Results cont

Team WOD: AMRAP 30 mins: Power Cleans, Air Squats, Runs

SnoRidge CrossFit_Team UniformTeam WOD: AMRAP 30 mins: Power Cleans, Air Squats, Runs

As a team of 2, Complete as many rounds as possible in 30 mins of:
17 Power Cleans (135#/95#)
75 Air Squats
Partner Run 400m (45#/35# bumper)
Partner Run 200m
* Split reps as a team for PC and Squats, all runs are done together as a team of 2.

BTWB  

Photo by @robcwilson

Sean and Adam model the new SRCF “Team” WOD Uniforms (required WOD-wear for Saturdays). Looking good guys, looking really good.

OnRamp:

July OnRamp is sold out! If you are looking to sign up (or know someone) then August is wide open right now. Email us for details!

California Regional Highlights

Results

Advanced RX: "1775"

SnoRidge CrossFit_1775Advanced RX Class:

1775

Complete as many rounds as possible in 60 mins of:
17 Power Cleans (135#/95#)
75 Air Squats
Barbell Carry 200m (45#/33#)
Run 200m
Plate Carry 200m (45#/25# bumper)
Run 200m
Plate Carry 200m (45#/25# bumper)

After completing the Power Cleans and Air Squats unload the barbell and carry it 200 meters away. Run 200m back to the plates and then carry one forward to the barbell. Run back 200m to retrieve the second plate and carry it forward to the barbell. Reload the barbell for the next round.
Happy birthday to the US Army!

BTWB  Photo by @robcwilson
In celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense. ~crossfit.com
Results