snoridgecf

As a Team of 2 complete for time:
30 Clean & Jerks (135#/95#)
800m Partner Med Ball Run (20#/14#)
8 Rope Climbs (15 ft.)
20 Clean & Jerks
600m Partner Med Ball Run
6 Rope Climbs
10 Clean & Jerks
400m Partner Med Ball Run
4 Rope Climbs
50 Partner Alternating Wall Balls (20#/14#)

* One bar, one ball. Alternate work with your partner on Clean and Jerks and Rope Climbs.
** Run together alternating who carries the med ball. Alternate wall ball throws with partner for 50 total reps between partners (25 each)
*** Scale 1 Rope Climb = 2 Supine Rope Climbs
Post total time.

BTWB

Photo by @robcwilson

We are back to normal class schedule starting this Monday. Hope everyone had a happy holiday and is ready to work off the pie! Stay tuned for when we will start our annual “Stop the Slop” Challenge.

Results

"Hope" for Chris

“Hope” for Chris

3 rounds, 1 min per station, max reps of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

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SnoRidge CF_Chris G

Photo of Chris by @robcwilson

A member of our community and family in the gym needs some help. Today we programmed the WOD “Hope for Cures” (CrossFit created this workout to benefit finding cures for cancer/terminal illness in kids) at all class times for Chris Gregg to help raise some funds for him and his family as he battles leukemia. There will be a fundraiser box that his classmates from WSU will put out for anyone who wants to donate to him. Thanks for your support, every bit counts!

Holiday Schedule:

12/28 to 12/30: Normal schedule Monday through Wednesday
12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are posted on the whiteboard starting Monday 12/28
1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
1/4: Normal classes resume

Thursday AM Class times are by sign-up for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you don’t get to sign up then please show up at 10:30am and be ready to roll in. Everyone will get to workout!

Results

Results cont

Snatch 2-2-2-2-2 & FT: Rows, Handstand Push-ups, Squat Snatches

Snatch 2-2-2-2-2

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

BTWB

FT: Rows, Handstand Push-ups, and Squat Snatches

For time:
Row 1000m
30 Handstand Push-ups
20 Squat Snatches (115#/75#)
Row 500m
15 Handstand Push-ups
10 Squat Snatches

BTWB

Photo by @robcwilson

Footwork is a commonly overlooked area in lifting with CrossFitters. Focus on mastering your foot position (i.e. set-up, pull, jump and land) and you will erase bad habits and unlock PR’s.

Holiday Schedule:

12/28 to 12/30: Normal schedule Monday through Wednesday
On 12/30 this Wednesday we are running the “Hope” WOD at all class times for Chris Gregg to help raise some funds for him and his family as he battles leukemia. There will be a fundraiser box that his classmates from WSU will put out for anyone who wants to donate to him. Thanks in advance for your support, every bit counts!
12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are posted on the whiteboard starting Monday 12/28
1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
1/4: Normal classes resume

“Fixing the Set-up Position in the Snatch” from the CrossFit Weightlifting Advanced Trainer Course – [video]

Results

Results cont

Back Squat 4-4-4-4

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

BTWB

Back Squat 4-4-4-4 & AMRAP 15 mins: Ring Dips, AbMat Sit-ups, Air Squats and Double Unders

Back Squat 4-4-4-4

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

BTWB

AMRAP 15 mins: Ring Dips, AbMat Sit-ups, Air Squats and Double Unders

Complete as many rounds as possible in 15 mins of:
10 Ring Dips
15 AbMat Sit-ups
20 Air Squats
25 Double Unders

BTWB

Photo by @robcwilson

Holiday Schedule:

12/28 to 12/30: Normal schedule Monday through Wednesday
On 12/30 this Wednesday we are running the “Hope” WOD at all class times for Chris Gregg to help raise some funds for him and his family as he battles leukemia. There will be a fundraiser box that his classmates from WSU will put out for anyone who wants to donate to him. Thanks in advance for your support, every bit counts!
12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are posted on the whiteboard starting Monday 12/28
1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
1/4: Normal classes resume

12 WOD's of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!

12 Descending Rounds For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
* Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc. up to 12.

BTWB

Picture by @robcwilson

Today was our traditional annual “12 WOD’s of Christmas” workout and I think everyone figured it out and fell into the rhythm of it. Only one person got out of sequence which is a PR! We had a total of 53 people work out which is pretty good considering we didn’t do this on a Saturday and many are away for the holiday.

The first five exercises are a light “barbell complex” where the sequence of movements progress together. It allows you to “link” them so that after you complete the Deadlifts you transition to the Power Cleans then Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. This combination of exercises for a “12 Days WOD” keeps both the reps of each movement and load low, and the workout is about moving fast and and not getting “stuck” at any one exercise. You will find some “12 Days” workouts programmed with super heavy, complex movements and loads that end up taking well over an hour. You won’t find us ever programming that style.

Next year we will bring out either a food truck or some type of food/pot luck. I also think it would be fun to do a “White Elephant” gift exchange next year along with the usual amazing sweaters and other assorted Holiday wear.

This year’s holiday card from CrossFit is their best one yet. #pukiecharliebrown

Results
Results cont

Alt EMOM 12 mins: Hang Power Cleans and Box Jumps & FT: Rows and Wall Balls

Alt EMOM 12 mins: Hang Power Cleans and Box Jumps

Every 1 min for 12 mins, alternating between:
3 Hang Power Cleans, pick load
5 Box Jumps (30″/24″)

BTWB

FT: Rows and Wall Balls

For time:
750m Row
50 Wall Balls (20#/14#)
500m Row
35 Wall Balls
250m Rows
20 Wall Balls

BTWB

SnoRidge CF_Row and WB

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are FULL.
- If you didn’t sign up for a time then come to the 10:30 class and we will roll you in! Everyone will get to WOD.
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am will be posted on the whiteboard starting Monday 12/28
1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
1/4: Normal classes resume

Tomorrow for Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups are full for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you didn’t get to sign up then please show up at 10:30am and be ready to roll in.
Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
“A Massie Holiday: Bacon Butternut Turducken” – CrossFit Journal [video] and [recipe]

Results

Results cont

Squat Clean 1-1-1 & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars

Squat Clean 1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (135#/95#)
Toes-to-bar

BTWB

SnoRidge CF_Clean

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
Stay tuned for New Year’s week schedule

On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30 (Class is full!), 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
Results
Results cont