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Alt EMOM 10 mins: Touch And Go Deadlifts and DU’sEvery 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
21-15-9 reps, for time of:
Kettlebell Swings (70#/53#)
Box Jumps (30″/24″)
Ring Dips
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
4 rounds of:
8 Thrusters (135#/95#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
Congrats to everyone on the Back Squat PR’s (Personal Record) today!
Final Individual events announced for Regionals and they look like Sunday will be exciting!
Regionals: Individual Event 6 Details
Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go)s, pick load
3 Muscle-ups
Scale to 3 Strict Pull-ups or 3 Jumping MU
Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go), pick load
3 Muscle-ups
*Scale to 3 Strict Pull-ups or 3 Jumping MU
AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall BallsComplete as many rounds as possible in 16 mins of:
Run 200m
7 Power Cleans (185#/125#)
14 Chest-to-bar Pull-ups
21 Wall Balls (20#/14#)
Photo by @robcwilson
Update Show: Events 1 and 2 Announced
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 rounds for time of:
Run, 400 m
7 Squat Snatches, 135/95 lbs
14 Burpee Over Bars
* lateral burpee
Lifting: Squat Snatch + Overhead SquatSquat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 rounds for time of:
Run 400m
7 Squat Snatches (135#/95#)
14 Lateral Burpee Over Bars
2 rounds for time of:
10 Toes-to-bars
10 Knees To Elbows
10 Hollow Rocks
Photo by @robcwilson
The first 2 CF Games Regional Events were announced and these are HARD. As in Day 1 might eliminate some athletes right out of the gate.
2016 Regional Events Announced (Individual, Friday)
Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner)s, 20/14 lbs, 10/9 ft
20 Deadlifts, 185/135 lbs
Rest 3 Minutes then part 2
1 Squat Clean Thruster, pick load
Every 1 min for 8 mins.
Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner) (20#/14#)
20 Deadlifts (185#/135#)
* Alternate work with your partner on deadlifts.
Rest 3 Minutes then complete part 2
For time:
Partner Run 400m
50 Push Press (95#/65#)
Partner Run (Backwards) 200m
40 Push Press
Partner Run 400m
30 Push Press
Partner Run (Backwards) 200m
* All runs are together as a team (forward and backwards run)
** Alternate work on barbell.
Photo by @robcwilson
Nutrition:
Are you looking for a Paleo meal delivery solution? We have two different options for ordering premade meals. Both are great options for helping stick to a clean and healthy meal plan.
Fresh and Local with weekly delivery:
NW Fit Meals delivers delicious, fresh Paleo meals each Monday to the box that are prepackaged into Zone 3 block portions. With a varied menu, these are a great way to keep your diet on track for those with a hectic work week. They offer a variety of combinations for ordering a week’s worth of lunch, dinner, or both along with some customization or substitutions. You can order directly at NW Fit Meals
Frozen with bi-weekly delivery:
As a member of SnoRidge CrossFit, you are able to order a Sampler Pack of Paleo Nick’s 12 Paleo Ice Age Meals for $109.99. Orders are shipped every two weeks.
Next Order Cutoff Time: May 2nd at 12:00PM PST
The meals will be delivered to SnoRidge CrossFit on: May 4th
You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym (you can also click the badge link over on the right hand side of the page —> ). You can request substitutions in the order comments field for a different menu item and they will try to accommodate. Sampler includes:
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets