Author: snoridgecf

Team WOD: Runs, Power Clean & Jerks, Box Jumps

SnoRidge CrossFit_Outside DLTeam WOD: Runs, Power Clean & Jerks, Box Jumps

As A Team of 2, Complete For Time:
800 m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″ Games standard)
400 m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200 m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps

* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box
Post total time.

BTWB

Photo by @robcwilson

We are wrapping up the 2016 CrossFit Games and what a memorable experience this year was!  The Games ended with 2 repeats (women and Team) and one new champ that has been knocking at the door for the past two years. We had groups that totaled 14 people from the gym all go down to make it their vacation to watch some pretty brutal but entertaining tests. I personally loved watching this years Games and while I really have a hard time ranking the 8 that we have attended; I would say the combination of the programming, changes in set up and layout, weather, and final year in Carson made it one of the top times we have seen the Games. Where it will end up next year is the biggest question they have to answer.

Fraser Wins First Games, Davidsdottir Repeats

Results

Bench Press 5-5-5-5-5 & AMRAP 16 mins: Runs, Wall Balls and Toes-to-bars

SnoRidge CrossFit_T2BBench Press 5-5-5-5-5

Bench Press 5-5-5-5-5

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

BTWB

AMRAP 16 mins: Runs, Wall Balls and Toes-to-bars

Complete as many rounds as possible in 16 mins of:
Run 200m
20 Wall Balls (20#/14#)
10 Toes-to-bars

BTWB 

Photo by @robcwilson

Results

Results cont

Alt EMOM 10 mins: Deadlifts and Strict Pull-ups & Chipper: Row, Deadlifts, Pull-ups and Lateral Burpees

Snoridge CrossFit_DeadliftAlt EMOM 10 mins: Deadlifts and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
4 Strict Pull-ups

BTWB

Chipper: Row, Deadlifts, Pull-ups and Lateral Burpees

For time:
45 Row (calories)
45 Deadlifts (225#/155#)
45 Pull-ups
45 Lateral Burpee (Over Barbell)

BTWB 

Photo by @robcwilson

Back Squat 2-2-2-2 & AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips

Back Squat 2-2-2-2

Back Squat 2-2-2-2

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

BTWB

SnoRidge CrossFit_Tall Box JumpAMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips

Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips

BTWB 

Photo by @robcwilson

Results

Results cont

Power Snatch : 1RM & 6-9-12-15 FT: Runs and Power Snatches

SnoRidge CrossFit_Power SnatchPower Snatch : 1RM

Find your Power Snatch 1 Rep Max.

BTWB

6-9-12-15 FT: Runs and Power Snatches

6-9-12-15 reps, for time of:
Run 400m
Power Snatch (135#/95#)

BTWB  

Photo by @robcwilson

Ascending rep scheme madness today!

Schedule:

The 2016 CF Games have begun! See below for schedule impacts.

  • We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
  • ALL other classes are covered and will run on the normal schedule!
  • Huge thanks to all of the coaches who are able to cover so many classes for that time.

Tuesday Reception Announcements

Results

Results cont

Lifting: Squat Cleans and Front Squats & 5 RFT: Thrusters, Hang Power Cleans and Ball Slams

Lifting: Squat Cleans and Front Squats

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

BTWB

SnoRidge CrossFit_Slam Ball5 RFT: Thrusters, Hang Power Cleans and Ball Slams

5 rounds for time of:
5 Thrusters (115#/75#)
10 Hang Power Cleans (115#/75#)
15 Ball Slams (30#/20#)

BTWB 

Photo by @robcwilson

Schedule:

The 2016 CF Games have begun! See below for schedule impacts.

  • We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
  • ALL other classes are covered and will run on the normal schedule!
  • Huge thanks to all of the coaches who are able to cover so many classes for that time.

This afternoon was the first SRCF Tweens and Teens class and they all had fun learning to squat and finishing with a good workout with a “Baseline” AMRAP.  This week they will learn basic kettlebell swings (eye level) and kettlebell deadlifts, the push press as well as box jumps and some other skills. Workouts are programmed to be scaled versions of the daily gym WOD but within a rep scheme and timeframe that is suitable. Fitness related games and activities are also added in addition to learning proper movement. Weight is allowed as technique is demonstrated at the individual level. If you are interested in signing up let us know!

Registration covers three weeks so if they can’t make a certain week due to vacation or other camps their registration will continue into the next session (or we can prorate).  We will be taking registrations at any time so no need to wait until August.

SRCF Tweens and Teens Class:

  • Ages: 10-15 only
  • Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”.  During the fall/winter and spring there will be another session(s).
  • 3 afternoon classes per week Mon/Wed/Thurs
  • Time: 3pm to 4pm
  • Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
  • Cost: $140 for each 3 week session (we can prorate to accommodate vacation schedules)
  • Class size: Limited to 14 Teens
  • Go here to Register 
    • Select “Services” then “CrossFit Kids” and add to cart
    • Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)

Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:

  • During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
  • You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
  • Parents may wait in the lobby or can use the upstairs during the class to do mobility.
  • Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.

Swim, Clean, and Murph Announcements

Results

Results cont

SNORIDGE CROSSFIT