Author: snoridgecf

Thruster 2-2-2-2 & Fran

SnoRidge CrossFit_FranThruster 2-2-2-2

Thruster 2-2-2-2

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

BTWB

Fran

21-15-9 reps, for time of:
Thruster (95#/65#)
Pull-up

*10 Minute Time Cap. Scale accordingly.

BTWB  

Photo by @robcwilson

Our benchmark girl WOD for the week is done! First time for many to tackle “Fran”.

“According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names.
This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.” ~ Coach Greg Glassman
Benchmark Workouts: CrossFit Journal
The New Girls: CrossFit Journal

Results

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Back Squat 5-5-5-5 & Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, Toes to Bars, Handstand Push-ups

Back Squat 5-5-5-5

Back Squat 5-5-5-5

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

BTWB

SnoRidge CrossFit_AbMatChipper: Double Unders, Air Squats, Sit-ups, Push-ups, Toes to Bars, Handstand Push-ups

For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups

BTWB 

Photo by @robcwilson

Tomorrow we will program our benchmark “Girl” of the week.

CF Games:

Make sure to tune in! It will be a battle this year for all the divisions.

How to Watch the 2016 Games

Results

Results cont

Team WOD: Rows, Deadlifts, Burpees, Lateral Burpee Over Bar, Burpee Over Rower

SnoRidge CrossFit_RowingTeam WOD: Rows, Deadlifts, Burpees, Lateral Burpee Over Bar, Burpee Over Rower

As a Team of 2 Complete For Time:
1200m Row
48 Deadlifts (225#/155#)
48 Burpees
42 Deadlifts
42 Lateral Burpee (Over Barbell)
36 Deadlifts
36 Burpee Over Rowers
1200m Row
* Alternate work with your partner, split reps and distance as a team
Post total time.

BTWB  
Photo by @rocwilson
Results

EMOM for 10 mins: Hang Power Clean & AMRAP 12 mins: Hang Power Cleans, Front Squats and Ring Dips

EMOM for 10 mins: Hang Power Clean

1 Hang Power Clean, pick load

Every 1 min for 10 mins.

BTWB

SnoRidge CrossFit_Ring DipAMRAP 12 mins: Hang Power Cleans, Front Squats and Ring Dips

Complete as many rounds as possible in 12 mins of:
9 Hang Power Cleans (115#/75#)
7 Front Squats (115#/75#)
5 Ring Dips

BTWB 

Photo by @robcwilson

What Separates a Games Athlete From a Regional Athlete?

2016 Games_vs_Regionals Athlete

The Secret to CrossFit Mayhem Freedom’s Success May Surprise You

Results

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Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs & Pt. 2: Open 15.1A: 1RM Clean and Jerk

SnoRidge CrossFit_Rope ClimbPt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs

Complete as many rounds as possible in 14 mins of:
8 Handstand Push-ups
8 Box Jumps (30″/24″)
1 Rope Climb (15 ft.)
Complete Pt. 1 rest 3 minutes then immediately being Pt. 2.

BTWB

Rest 3 Minutes

Pt. 2: Open 15.1A: 1RM Clean and Jerk

1-rep-max clean and jerk

6 minute time cap

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Checkout: AbMat Sit-ups

For time:
100 AbMat Sit-ups

BTWB 

Photo by @robcwilson

Congrats to Eva for placing 3rd (out of 8) this past weekend in her first CrossFit competition! She competed in the ETown Teen Throwdown at Eatonville CrossFit in the Varsity division. Way to get on that podium!

Also “false grip fist bumps” to Eva and to Robbie who both got their 1st Muscle-ups tonight (and several after)! Both have been working the strict pull-ups, ring pull-ups, strict dips and progressions for some time now and it paid off.

Ben Smith: “Consistency is the Key”

Results

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Hang Squat Snatch + Snatch Balance 1-1-1-1-1 & 3 RFT: Overhead Squats, Push-ups and Double Unders

Hang Squat Snatch + Snatch Balance 1-1-1-1-1

Hang Squat Snatch + Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
*Scale to 1 Hang Squat Snatch + 1 Overhead Squat

BTWB

SnoRidge CrossFit_DU3 RFT: Overhead Squats, Push-ups and Double Unders

3 rounds for time of:
10 Overhead Squats (135#/95#)
20 Push-up (hand release)
50 Double Unders

BTWB 

Photo by @robcwilson

Results

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Front Squat 6-4-2-2-1 & AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs

Front Squat 6-4-2-2-1

Front Squat 6-4-2-2-1

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

BTWB

AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs

Complete as many rounds as possible in 20 mins of:
20 Wall Balls (20#/14#)
Run 200m
20 Shoulder-to-Overheads (75#/55#)
Run 200m
20 Toes-to-bars
Run 200m

BTWB  

Snoridge CrossFIt_T2B

Photo by @robcwilson

Fikowski, Finally

Results

Results cont