snoridgecf

Back Squat 4-4-4-4 & AMRAP 15 mins: Ring Dips, AbMat Sit-ups, Air Squats and Double Unders

Back Squat 4-4-4-4

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

BTWB

AMRAP 15 mins: Ring Dips, AbMat Sit-ups, Air Squats and Double Unders

Complete as many rounds as possible in 15 mins of:
10 Ring Dips
15 AbMat Sit-ups
20 Air Squats
25 Double Unders

BTWB

Photo by @robcwilson

Holiday Schedule:

12/28 to 12/30: Normal schedule Monday through Wednesday
On 12/30 this Wednesday we are running the “Hope” WOD at all class times for Chris Gregg to help raise some funds for him and his family as he battles leukemia. There will be a fundraiser box that his classmates from WSU will put out for anyone who wants to donate to him. Thanks in advance for your support, every bit counts!
12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are posted on the whiteboard starting Monday 12/28
1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
1/4: Normal classes resume

Thursday AM Class times are by sign-up for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you don’t get to sign up then please show up at 10:30am and be ready to roll in. Everyone will get to workout!
“The Power Clean” – [video]
Results
Results cont

12 WOD's of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!

12 Descending Rounds For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
* Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc. up to 12.

BTWB

Picture by @robcwilson

Today was our traditional annual “12 WOD’s of Christmas” workout and I think everyone figured it out and fell into the rhythm of it. Only one person got out of sequence which is a PR! We had a total of 53 people work out which is pretty good considering we didn’t do this on a Saturday and many are away for the holiday.

The first five exercises are a light “barbell complex” where the sequence of movements progress together. It allows you to “link” them so that after you complete the Deadlifts you transition to the Power Cleans then Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. This combination of exercises for a “12 Days WOD” keeps both the reps of each movement and load low, and the workout is about moving fast and and not getting “stuck” at any one exercise. You will find some “12 Days” workouts programmed with super heavy, complex movements and loads that end up taking well over an hour. You won’t find us ever programming that style.

Next year we will bring out either a food truck or some type of food/pot luck. I also think it would be fun to do a “White Elephant” gift exchange next year along with the usual amazing sweaters and other assorted Holiday wear.

This year’s holiday card from CrossFit is their best one yet. #pukiecharliebrown

Results
Results cont

Alt EMOM 12 mins: Hang Power Cleans and Box Jumps & FT: Rows and Wall Balls

Alt EMOM 12 mins: Hang Power Cleans and Box Jumps

Every 1 min for 12 mins, alternating between:
3 Hang Power Cleans, pick load
5 Box Jumps (30″/24″)

BTWB

FT: Rows and Wall Balls

For time:
750m Row
50 Wall Balls (20#/14#)
500m Row
35 Wall Balls
250m Rows
20 Wall Balls

BTWB

SnoRidge CF_Row and WB

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are FULL.
- If you didn’t sign up for a time then come to the 10:30 class and we will roll you in! Everyone will get to WOD.
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am will be posted on the whiteboard starting Monday 12/28
1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
1/4: Normal classes resume

Tomorrow for Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups are full for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you didn’t get to sign up then please show up at 10:30am and be ready to roll in.
Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
“A Massie Holiday: Bacon Butternut Turducken” – CrossFit Journal [video] and [recipe]

Results

Results cont

Squat Clean 1-1-1 & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars

Squat Clean 1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (135#/95#)
Toes-to-bar

BTWB

SnoRidge CF_Clean

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
Stay tuned for New Year’s week schedule

On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30 (Class is full!), 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
Results
Results cont

Overhead Squat 3-3-3-3-3

Rest as needed between sets.

BTWB

Overhead Squat 3-3-3-3-3 & Chipper: Overhead Squats, Pull-ups, Kettlebell Swings and Double Unders

Overhead Squat 3-3-3-3-3

Rest as needed between sets.

BTWB

Chipper: Overhead Squats, Pull-ups, Kettlebell Swings and Double Unders

For time:
30 Overhead Squats (135#/95#)
45 Pull-ups
60 Kettlebell Swings (53#/35#)
90 Double Unders

BTWB

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
Stay tuned for New Year’s week schedule

On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
“Hand Position in the Back Squat” from the CrossFit Weightlifting Advanced Trainer Course – [video]

Results

Results cont

Back Squat 5-5-3-3-1-1

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

BTWB

Team WOD: Burpee To Plate, Deadlifts, Wall Balls

Work in teams of two.
Complete as many rounds as possible in 18 mins of:
6 Burpee To Plates 45# bumper)
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)

Post total rounds.
* Alternate exercises: Team member 1 starts with burpees. When he/she reaches 6 Burpees to Plate, team member 2 starts the DL. When he/she finishes 9 DL, team member 1 starts the 12 WB, continuing alternating each exercise.

BTWB

SnoRidge CF_DL

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
Stay tuned for New Year’s week schedule

Results

Advanced RX: Back Squat 5-5-3-3-1-1 & 10 RFT: Deadlifts, Ring Handstand Push Ups and Runs

Advanced RX Class:

Back Squat 5-5-3-3-1-1

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

BTWB

10 RFT: Deadlifts, Ring Handstand Push Ups and Runs

10 rounds for time of:
5 Deadlifts (250#/170#)
3 Handstand Push Up (Rings)
Run 100m

BTWB

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
Stay tuned for New Year’s week schedule

Hang Power Snatch 1-1-1-1-1 & AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Hang Power Snatch 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Complete as many rounds as possible in 15 mins of:
20 Ball Slams (30#/20#)
10 Knees To Elbows
1 Rope Climb

BTWB

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
Stay tuned for New Year’s week schedule

On Christmas Eve we will run our Annual “12 Days of Xmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Please sign up on the whiteboard!

The Open is coming!

2016 Reebok CrossFit Games Season Schedule

Results

Results cont