Author: snoridgecf

Team WOD: Clean & Jerks, Hold Plate Overheads, Burpee Onto Plate, Front Rack Hold, Toes-to-bars, Deadlift Hold

SnoRidge CrossFit_Static Hold Team WODTeam WOD: Clean & Jerks, Hold Plate Overheads, Burpee Onto Plate, Front Rack Hold, Toes-to-bars, Deadlift Hold

As a Team of 2 complete 2 rounds for time of:
30 Clean & Jerks (135#/95#)
Partner Holds Plate Overhead (45#/25#)
40 Burpee Onto Plates (45#/25#)
Partner does Front Rack Hold (185#/135#)
50 Toes-to-bars
Partner does Deadlift Hold (185#/135#)

* One bar, change weight as you go.
** One works, while one holds. You must wait for your partner to start hold before completing reps. Alternate as needed.
Post total time.

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Photo by @robcwilson

Static hold fun in the team workout today to mix things up and make you earn that “rest”.

The 2016 CrossFit Games Open begins in 12 days.  Remember when you register remember to select our affiliate to join the team. We are at 34 signed up so far.

2015 Masters Competition: Part 1

Results

Back Squat 5-5-5 & FT: Rows; 5x Medicine Ball Cleans and Kettlebell Swings; Rows

Back Squat 5-5-5

Back Squat 5-5-5

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

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SnoRidge CrossFit_RowFT: Rows; 5x Medicine Ball Cleans and Kettlebell Swings; Rows

For time:
Row 750m
— then —
5 rounds of:
12 Medicine Ball Cleans (20#/14#)
12 Kettlebell Swings (70#/53#)
— then —
Row 750m

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Photo by @robcwilson

Results

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"Stop the Slop WOD" Performance Challenge 4.0 Retest

SnoRidge CrossFit_ThrusterSRCF “Stop the Slop WOD” Performance Challenge 4.0 Retest

3 rounds for time of:
Run 200m
30 Air Squats
20 Push-up (hand release)
10 Chest-to-bar Pull-ups
5 Thrusters (135#/95#)

Movement standards:
1. HR Push-up: Must keep toes on the ground and return to a plank each rep. Thighs must leave the ground. No “worm” or “rocking” allowed.
2. Chest to Bar Pull-up: Full arm extension, chest touches bar
3. Air Squat: Hip crease below top of knee, open hips at top
4. Thruster: Clean from ground, must pass below parallel and lockout overhead with open hips before lowering barbell

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Photo by @robcwilson

Today was our retest after the Stop the Slop Challenge.  30 days for you to practice virtuosity by cleaning up your nutrition, working out more often, improving technique and form, and resting better. For those who participated I hope you saw improvements, either in physical or mental achievements. Keep up the discipline and build on the improvements you have made.

Many of you competed in either the Performance Challenge or the Nutrition Challenge. For those who didn’t make it in today you have until tomorrow for your WOD makeup or weigh-in. Please ensure you have paid your “buy-in” as well. Once we have all scores I will calculate and announce the winners by early next week.

Emily Bridgers, Katrin Davidsdottir and Stacie Tovar: Push Jerk and Bar Muscle-up workout – [video]

Results

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EMOM for 8 mins: Deadlift & AMRAP 12 mins: Wall Balls, Hang Power Cleans and Box Jump Overs

Every 1 min for 8 mins: Deadlift

3 Deadlifts, pick load

Every 1 min for 8 mins.

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AMRAP 12 mins: Wall Balls, Hang Power Cleans and Box Jump Overs

Complete as many rounds as possible in 12 mins of:
10 Wall Balls (20#/14#)
10 Hang Power Cleans (115#/75#)
10 Box Jump Overs (24″/20″)

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SnoRidge CrossFit_Hang PC

Photo by @robcwilson

80 names on the board today might be a PR!

Events:

Tomorrow (Thursday) we are going to program the retest of the 30 Day Stop the Slop Performance Challenge WOD.  Rain or shine come ready to push yourself to PR. You will use the same scale or modification(s) as you used 30 days ago. Weigh-in’s will be conducted before you workout for those in the Nutrition Challenge. Make-up day is Friday. We will calculate and announce the winners on Monday after everyone is complete.

I Love the Open: Julie Foucher

Results

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Shoulder Press : 2 Rep Max & Chipper: Runs, Shoulder Press, Push Press and Push Jerk

Shoulder Press : 2 Rep Max

Find your Shoulder Press 2 Rep Max.

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SnoRidge CrossFit_Press ChipperChipper: 400 m, Shoulder Press, 400 m and 4 more

For time:
Run 400m
21 Shoulder Press (95#/65#)
Run 400m
21 Push Press (95#/65#)
Run 400m
21 Push Jerks (95#/65#)
Run 400m

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Checkout:
5 RFT: Double Unders and AbMat Sit-ups

5 rounds for time of:
20 Double Unders
20 AbMat Sit-ups

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Photo by @robcwilson

SRCF Open Athlete Count: 33 Registered

On the fence? Sign up! Click here.

Remember we will be programming the Open workout each Friday so as a gym we will be completing each workout. Help hold yourself accountable to your best effort by signing up.

Results

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Advanced RX: EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats & 7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups and Run

Advanced RX Class:

EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
(As a complex 1 PC + 1HC + 1FS)

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7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups andRun

7 rounds for time of:
1 Legless Rope Climb, 15 ft
30 Double Unders
8 Handstand Push-ups
Run 200m

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SnoRidge CrossFit_Everyday Warrior_Group

Photo by @robcwilson

This Thursday we are planning to retest the 30 Day Stop the Slop Performance Challenge. If weather does not look like it will cooperate we will move it to this Wednesday. Stay tuned!

There are too many who haven’t signed up for the Open yet but are planning to. Don’t wait. Sign up now!

Results

SNORIDGE CROSSFIT