Advanced RX: Lifting: Squat Clean Thruster + Squat Clean & Pt. 1 AMRAP 10 mins: Muscle-ups, Dumbbell Power Snatch, and Dumbbell Overhead Squats & Pt. 2 RFT: Squat Cleans, Handstand Walks and AbMat Sit-ups

Advanced RX Class:

Lifting: Squat Clean Thrusters and Squat Cleans

Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
1+1 as a complex

Pt. 1 AMRAP 10 mins: Muscle-ups, Dumbbell Power Snatch, and Dumbbell Overhead Squats

Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
4 One Arm Dumbbell Snatch (Alternating) (50#/35#)
4 Single Arm Dumbbell Overhead Squat Rights (50#/35#)
4 Single Arm Dumbbell Overhead Squat Lefts (50#/35#)

Rest 3 minutes then complete part 2

Pt. 2 RFT: Squat Cleans, Handstand Walks and AbMat Sit-ups

3 rounds for time of:
6 Squat Cleans (165#/115#)
Handstand Walk, 25 ft
50 AbMat Sit-ups
(Scale HS Walk to 20 shoulder taps per round)

BTWB 

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 28

The team is growing!  We are all in on the Open, you should too! This is not about competition for our gym as it is about just making this our own community event. By registering it makes you show up more often, care a little more, push that much harder, cheer that much louder and have something to compare your fitness against to help set goals to chase.  We encourage everyone to sign up and have fun!

Results

Alt EMOM 10 mins: Deadlifts and Handstand Push-ups & FT: Rows, Wall Balls and Kettlebell Swings

Alt EMOM 10 mins: Deadlifts and Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Handstand Push-ups
DL must be set back down under control with NO Drops from the top.

FT: Rows, Wall Balls and Kettlebell Swings

For time:
Row 1000m
75 Wall Balls (20#/14#)
50 Kettlebell Swings (53#/35#)

BTWB  

Photo by @robcwilson

Gym Announcement:

To minimize noise/vibration to our neighbors, all deadlifts will be lowered to the ground and not dropped and crash mat pads should be used under all heavy lifts. See pic above of Kimberlee demonstrating. Also no Oly plates should be used on the floor during all AM classes and classes before 5pm.  After 5 pm crash mats must be used.

CrossFit Open:

Dumbbells will be used for the first time in the Open. Today we added several sets of 50# and 35# dumbbells to our collection to ensure we can run the Open without any gym sleepovers. To maximize our ROI and our fitness we will use them tomorrow for both the Team WOD and the Advanced Class. Thanks Dave Castro!

2017 Open Dumbbell Weights Announced

Fittest On Earth: A Decade Of Fitness: Official Trailer

Results

Results cont

Rope Climb or Muscle-up Practice & 5 RFT: Rope Climbs, Toes-to-bars and Overhead Walking Lunges

Rope Climb or Muscle-up Practice

Practice muscle-ups or Rope Climbs

10 min.

5 RFT: Rope Climbs, Toes-to-bars and Overhead Walking Lunges

5 rounds for time of:
3 Rope Climbs
10 Toes-to-bars
21 Overhead Walking Lunge With Plates (45#/25#)

BTWB 

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 26

Results

Results cont

Front Squat 2-2-2-2-2 & 3 RFT: Front Squats, Push Press and Pull-ups

Front Squat 2-2-2-2-2

Front Squat 2-2-2-2-2

Rest as needed between sets.

3 RFT: Front Squats, Push Press and Pull-ups

3 rounds for time of:
20 Front Squats (95#/65#)
20 Push Press (95#/65#)
20 Pull-ups

BTWB  

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 25

ACTIVE RECOVERY & THE DIFFERENCE BETWEEN REST DAYS AND RECOVERY DAYS

Results

Results cont

Push Press 3-3-3-3-3 & AMReps 9 mins: Power Cleans and Box Jump Overs + 2

Push Press 3-3-3-3-3

Push Press 3-3-3-3-3

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

AMReps 9 mins: Power Cleans and Box Jump Overs + 2

As many reps as possible in 9 mins of:
2 Power Cleans (135#/95#)
2 Box Jump Overs (24″/20″)
4 Power Cleans
4 Box Jump Overs
6 Power Cleans
6 Box Jump Overs
8 Power Cleans
8 Box Jump Overs
10 Power Cleans
10 Box Jump Overs
12 Power Cleans
12 Box Jump Overs
14 Power Cleans
14 Box Jump Overs
16 Power Cleans
16 Box Jump Overs

BTWB  

Happy 30th birthday Shay!

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 25

Results

Results cont

Team WOD: Hang Power Clean & Push Jerk : 1RM & Team DT

Team WOD: Hang Power Clean & Push Jerk : 1RM

Record your best Hang Power Clean & Push Jerk 1 rep max lift.
8 Min. Share a barbell. Start with empty bar and alternate lifts.

Team “DT”

10 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks

Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.

Photo by @robcwilson

February OnRamp starts this Tuesday and there is still some room! If you know someone interested tell them to contact us for more details on signing up.

Our February OnRamp Schedule:
Tuesday 1/31 at 7:00 pm
Thursday 2/2 at 7:00 pm
Saturday 2/4 at 8:30 am
Tuesday 2/7 at 7:00 pm
Thursday 2/9 at 7:00 pm
Saturday 2/11 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.

Results

Advanced RX: Rowing DT & Checkout: FT: Unbroken Double Unders and Wall Balls

Advanced RX Class:

Rowing “DT

5 rounds for time of:
15 Row (Cal)
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

Checkout: FT: Unbroken Double Unders and Wall Balls

For time:
50 Double Unders (Unbroken)
25 Unbroken Wall Balls (20#/14#)
Rest 30 secs
40 Double Unders (Unbroken)
20 Unbroken Wall Balls (20#/14#)
Rest 30 secs
30 Double Unders (Unbroken)
15 Unbroken Wall Balls (20#/14#)
Rest 30 secs
20 Double Unders (Unbroken)
10 Unbroken Wall Balls (20#/14#)
Rest 30 secs

BTWB 

Photo by @robcwilson

February OnRamp starts this Tuesday and there is still some room! If you know someone interested tell them to contact us for more details on signing up.

Our February OnRamp Schedule:
Tuesday 1/31 at 7:00 pm
Thursday 2/2 at 7:00 pm
Saturday 2/4 at 8:30 am
Tuesday 2/7 at 7:00 pm
Thursday 2/9 at 7:00 pm
Saturday 2/11 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
CrossFit Games Open Schedule:
The Open is coming!
STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT (join us each week in the lobby to watch the announcement as it streams live), and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your Friday class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.

Results

SNORIDGE CROSSFIT