Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups
Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups
Community. Coaching. Caring. Since 2009.
Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups
Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups
For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)
Photo by @robcwilson
This workout was programmed in the 2009 CrossFit Games as a team relay event. I first programmed this back in the garage in 2009. Here’s a fun look back at those garage gym days.
Stadium workout – video … [wmv] [mov]
Events:
This Saturday between classes Everyday Warrior is going to be here to present Jenna with a gift as well as workout with the gym. Whether you are planning to work out or not please come by the gym towards the end of the 0930 class to join us for the presentation. (Sean posted this below to the Facebook group tonight)
“Hey guys! Back in December Everyday Warrior published an article about my amazing wife, Jenna. If you haven’t had a chance to read the article please click the link below. This Saturday at 9:30 the amazing people from Everyday Warrior will be at the box to workout with SRCF, meet her CF family, socialize and present Jenna with a nice gift. I know she’d love for everyone to come hang out, workout, and enjoy some coffee/snacks. Everyday Warrior will be posting pictures of their road trip to SRCF on their Facebook and Instagram page. Sorry for the late post but we hope to see you all there! ~ Sean”
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6 reps, for time of:
Push Jerk (135#/95#)
Toes-to-bar
Lateral Burpee (Over Barbell)
Photo by @robcwilson
Congrats to Joe W. on hitting WOD #250!
Looking forward to this documentary on the 2015 CF Games releasing on iTunes on Feb. 23.
Fittest On Earth: Documentary Trailer
SRCF Open Count:
33 Registered
Complete as many rounds as possible in 17 mins of:
5 Muscle-ups
5 Squat Cleans (165#/110#)
Run 400m
Photo by @robcwilson
Lots of PR’s and near PR’s today!
Sam Briggs showed why one of her nicknames is “The Engine”. She not only set a world indoor rowing record in the 500m (for her weight class); she also set a British record for the 2000m.
Sam Briggs Sets New 500m Rowing World Record www.boxlifemagazine.com
Since we have been an Affiliate since 2009 we have never increased our prices. In fact we lowered them once several years ago. Over these past 7 years we have been impacted by increased operating costs annually; seeing rises in everything from our utilities, software processing and transaction fees, building association dues, license fees, retail merchandise product and shipping costs, equipment costs, tax rates, and much, much more. Each year we have made the conscious decision to keep our pricing the same and instead absorbed these costs into our monthly operating costs. We have watched as every other CrossFit Affiliate around us has raised their fees and local fitness centers and personal trainers have adjusted their pricing upwards year after year. We can’t continue to absorb these costs to our bottom line.
Beginning with our March 2016 Dues billing cycle we are implementing a small increase to our monthly membership rates of $9 for each type of membership. This is the very least amount we could increase that helps offset the increases in our operating costs. It keeps us both competitive and yet still below the local competition.
You will see this change go into effect for your March period dues, and depending on when those bill you may see the change in your Feb. billing cycle (our dues are payment for the next 30 day cycle).
We’d like to thank you for choosing SnoRidge CrossFit. Each and every one of you are what makes up our unique community. All of you help keep our doors open to provide a fun place to train and improve our health. We hope to continue that for many more years to come.
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 5 mins of:
30 Double Unders
15 Power Snatches (75#/55#)
Rest 3 minutes then complete AMRAP 2
As a Team of 2 complete as many rounds as possible in 20 mins of:
6 Thrusters (95#/65#)
7 Sumo Deadlift High-pulls (95#/65#)
8 Hang Power Cleans (95#/65#)
Post total rounds.
* One barbell per team
** Alternate each exercise with your partner, one works while one rests (Partner 1 completes all 6 Thruster, then partner 2 does 7 SDHP, etc.)