Author: snoridgecf

Push Press 3-3-3 & FT: Rows, Push Press and a Black Friday Deal!

PP and RowPush Press 3-3-3

Push Press 3-3-3

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FT: Rows, Push Press

For time:
Row 300m
20 Push Press (135#/95#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press

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Black Friday Deal for OnRamp: 40% Off!
This Black Friday we are going to run a one time only 40% Discount Deal on our OnRamp (Friday 11/28 through Saturday 11/29)! This is the first time we have ever offered a deal on OnRamp like this. If you or anyone you know is ready to start with us here at SnoRidge CrossFit but is on the fence then this is the time to commit. Purchase an OnRamp Package that is only available during the limited timeframe through MindBody Online and complete your OnRamp with us between Jan. 1, 2015 and Mar. 31, 2015. This package is only for our general OnRamp that is run each month for 6 days during the first two weeks of the month. You must attend one of our OnRamp sessions beginning in Jan, Feb, or March. (Good Jan. 1 thru March 31, 2015. Does not apply for Private Training OnRamp.) This makes a great gift for a friend, family, spouse, or significant other!  3-2-1 Go!

Stay tuned to our site for a “Live Link” to MindBody to buy the Black Friday Deal.

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Lifting: Snatch Balances and Overhead Squats & AMRAP 12 mins: Overhead Squats, Toes-to-bars and Strict Pull-ups

PR FaceLifting: Snatch Balances and Overhead Squats

Snatch Balance + Overhead Squat 1-1-1-1-1, using heaviest weight per set

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AMRAP 12 mins: Overhead Squats, Toes-to-bars and Strict Pull-ups

Complete as many rounds as possible in 12 mins of:
7 Overhead Squats (135#/95#)
7 Toes-to-bars
7 Strict Pull-ups

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From the legendary Coach B. (of the Burgener warm-up), this applies to the snatch as well as the clean. Jump, raise your shoulders and pull yourself under the bar!
Fixing the early arm pull with Coach Burgener – [video]
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

5 Things to Know in Your First Three Months of CrossFit

The most important quote in the above article:

“Focus on proper form on all of the movements before you start to increase weight, otherwise you are putting yourself at risk for injury. There is zero shame in scaling a movement until you are able to perfect it. This may mean you are working with a PVC pipe, a training bar, or a “girl bar”.”

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Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24"/20")

Rest 1 Minute

AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24"/20")

* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.

BTWB

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat & Plank Hold : Max Hold

Main Class:

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24″/20″)

Rest 1 Minute
AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24″/20″)
* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.

BTWB

Plank Hold : Max Hold

A single Plank Hold hold for max time.

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Team Bond Team WOD
 
 
 
Results

EMOM – Power Clean & AMRAP 12 mins: Handstand Walks, Box Jumps and Thrusters

Advanced RX Class:

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EMOM – Power Clean : 155/75 lbs + 10 lbs / 1 min

Death By Power Clean (Increase load)

With a continuously running clock perform:
1 Power Clean (155#/75#) in the first 1 min,
1 Power Clean  (165#/85#) in the second 1 min
1 Power Clean  (175#/95#) in the third 1 min
etc. …
Continue adding 10# each minute for as long as you are able to successfully complete the lift in that given minute.

BTWB

AMRAP 12 mins: Handstand Walks, Box Jumps and Thrusters

Complete as many rounds as possible in 12 mins of:
Handstand Walk, 12 ft
12 Box Jumps (24″/20″)
12 Thrusters (45#/33#)

BTWB
The ascending Power Clean strength WOD was a fun test that we need to try with other lifts!
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

Ilya Ilyin – 183kg/190kg Snatches

Results

Snatch Grip Deadlift 2-2-2-2-2 & 7 RFT: Burpees, Deadlifts and Chest-to-bar Pull-ups

250 WOD_Chris D

Snatch Grip Deadlift 2-2-2-2-2

Snatch Grip Deadlift 2-2-2-2-2

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

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7 RFT: Burpees, Deadlifts and Chest-to-bar Pull-ups

7 rounds for time of:
7 Burpees
7 Deadlifts (225#/155#)
7 Chest-to-bar Pull-ups

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Congrats on your 250th WOD Chris D.!
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

A Look Inside Brickwall CrossFit – [video]

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Muscle-up Practice & Rows, Ball Slams, Wall Walks, Rope Climbs

1st MU_ReactionMuscle-up Practice

Practice muscle-ups or complete a single set of max reps MU

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or

Ring Dips 5×5

Ring Dips

5-5-5-5-5

Rows, Ball Slams, Wall Walks, Rope Climbs

As many rounds as possible in 20 mins of:
300m Row
20 Ball Slams (30#/20#)
5 Wall Climbs
1 Rope Climb (15′)

BTWB

Gym Muscle-up PR day with 3 first time PR’s. Brett N. at the 6am class, Brett S. at the 5pm class, and Cyrus at the 6pm class all got their very first muscle-ups! Well done all, that’s a huge milestone!

(Photos by Rob W.)

Thanksgiving Week Schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

CrossFit Invitational Live Event Archive

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1st MU_Cyrus
1st MU_Brett S