snoridgecf

Alt EMOM 12 mins: Deadlifts and Bar Muscle-ups & 5 RFT: Handstand Push-ups, Toes-to-bars, Deadlifts and Double Unders

Alt EMOM 12 mins: Deadlifts and Bar Muscle-ups

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
3 Bar Muscle-ups

5 RFT: Handstand Push-ups, Toes-to-bars, Deadlifts and Double Unders

5 rounds for time of:
10 Handstand Push-ups
10 Toes-to-bars
12 Deadlifts (155#/105#)
35 Double Unders

Photo by @robcwilson

Costume countdown: 2 days until the Frankenchipper! Get your costume and workout this Saturday then party with us Saturday night at our place! Details in the FB group (or scroll down to previous posts).

Results

Results cont

EMOM for 7 mins: Squat Cleans, Hang Squat Cleans and Jerks & FT: Rows; Front Squats, Push Press, AbMat Sit-ups

EMOM for 7 mins: Squat Cleans, Hang Squat Cleans and Jerks

Every 1 min for 7 mins do:
1 Squat Clean, pick load
1 Hang Squat Clean, pick load
2 Jerks, pick load
Split or Push. Perform as a complex.

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FT: Rows; Front Squats, Push Press, AbMat Sit-ups

For time:
Row 1000m
— then —
27 Front Squats (95#/65#)
27 Push Press (95#/65#)
27 AbMat Sit-ups
21 Front Squats
21 Push Press
21 AbMat Sit-ups
15 Front Squats
15 Push Press
15 AbMat Sit-ups

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Photo by @robcwilson

We want to send Kristy (above center) a huge congratulations for completing her 1000th WOD at SnoRidge CrossFit! That’s right, 1000! That’s dedication, consistency, and an amazing track record. Thanks for sticking with us.

Saturday is our Frankenchipper, make sure you have a costume for the WOD!

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

The Team Series is final and after several teams were assessed penalties the top teams were re-ranked.

Reebok Reunited Wins 2016 Team Series

Results

Results cont

Bench Press 4-4-4-4 & 21-15-9: Power Snatches and Ring Dips

Bench Press 4-4-4-4

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

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21-15-9: Power Snatches and Ring Dips

21-15-9 reps, for time of:
Power Snatch (115#/75#)
Ring Dip

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Photo by @robcwilson

Our next OnRamp begins in November and there is currently room. Use the “Contact” page to let us know you are interested!

November OnRamp Schedule:

Tuesday 11/1 at 7pm
Thursday 11/3 at 7pm
Saturday 11/5 at 8:30am
Tuesday 11/8 at 7pm
Thursday 11/10 at 7pm
Saturday 11/12 at 8:30am

For the Ages: CrossFit Journal

Results

Results cont

Overhead Squat 3-3-3-3-3 & AMRAP 15 mins: Strict Pull-ups, Box Jumps and Wall Balls

Overhead Squat 3-3-3-3-3

Rest as needed between sets.

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AMRAP 15 mins: Strict Pull-ups, Box Jumps and Wall Balls

Complete as many rounds as possible in 15 mins of:
3 Strict Pull-ups
6 Box Jumps (30″/24″)
12 Wall Balls (20#/14#)

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Photo by @robcwilson

The banded OHS is a great warm-up for opening up the shoulders and chest, getting into a solid overhead squat position while providing tension in the squat without load. Using this as movement prep is recommended for everyone before grabbing the barbell.

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

8th annual Nugent Halloween Party:

Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.

This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)

The CrossFit Liftoff:

The Liftoff is coming in November. Snatch, Clean and Jerk. Workout.

Snatch, Clean and Jerk, Workout

Results

Results cont

Lifting: Hang Squat Cleans and Front Squats

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set

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Team WOD: AMRAP: Rows, Deadlifts, Hang Power Cleans and Front Squats

As a Team of 2 complete as many rounds as possible in 18 mins of:
200m Row
3 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
7 Front Squats (115#/75#)

Partner workout. While one person rows, the other does an AMRAP of 3,5,7. When the partner completes 200m, swap and pick up the AMRAP exactly where the other partner left off.
Post total rounds.

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Photo by @robcwilson

The CrossFit Games on ESPN 2: Sunday 10/16/16

Results

Advanced RX: Lifting: Hang Squat Cleans and Front Squats & 3 RFT: Deadlifts, Hang Power Cleans, Front Squats and Rows

Advanced RX Class:

Lifting: Hang Squat Cleans and Front Squats

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set

BTWB

3 RFT: Deadlifts, Hang Power Cleans, Front Squats and Rows

3 rounds for time of:
15 Deadlifts (185#/125#)
10 Hang Power Cleans
5 Front Squats
Row 250m

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Photo by @robcwilson

Results

Tabata: Medicine Ball Cleans, Double Unders, Push-ups and Kettlebell Swings & FT: AbMat Sit-ups, Hollow Rocks and V-ups

Tabata: Medicine Ball Cleans, Double Unders, Push-ups and Kettlebell Swings

Tabata Medicine Ball Clean (20#/14#)
Tabata Double Under
Tabata Push-up
Tabata Kettlebell Swing (53#/35#)

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
1 minute rest/transition between exercises.

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Checkout WOD:

FT: AbMat Sit-ups, Hollow Rocks and V-ups

For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups

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Photo by @robcwilson

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

8th annual Nugent Halloween Party:

Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.

The CrossFit Liftoff:

The Liftoff is coming in November. Snatch, Clean and Jerk. Workout.

Snatch, Clean and Jerk, Workout

Results

Results cont

Alt EMOM 12 mins: Hang Squat Snatch and Rope Climbs & Josh

Alt EMOM 12 mins: Hang Squat Snatch and Rope Climbs

Every 1 min for 12 mins, alternating between:
2 Hang Squat Snatches, pick load
1 Rope Climb, 15 ft
*Scale Rope Climb to 1 minute of Footlock Progression/Practice or scale up to 1 Legless.

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Josh

For time:
21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

BTWB

Photo by @robcwilson

“U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.” ~ crossfit.com

Results

Results cont

Shoulder Press 3-3-3-3-3

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

BTWB