Every 1 min for 7 mins: Squat Snatches and Hang Squat Snatches
Every 1 min for 7 mins do:
1 Squat Snatch, pick load
1 Hang Squat Snatch, pick load
* After Snatch work, warm-up MU or Strict Pull-up
Community. Coaching. Caring.
Every 1 min for 7 mins do:
1 Squat Snatch, pick load
1 Hang Squat Snatch, pick load
* After Snatch work, warm-up MU or Strict Pull-up
Every 1 min for 7 mins do:
1 Squat Snatch, pick load
1 Hang Squat Snatch, pick load
For time:
12 Muscle-ups
36 Box Jumps (24″/20″)
9 Muscle-ups
24 Box Jumps
6 Muscle-ups
12 Box Jumps
12 Box Jumps, 24/20 in
Scale: 1 MU : 1 Strict Pull-up
Back Squat 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks. 25 min. max.
For time:
Row 1500m
30 Back Squats (165#/115#)
30 Lateral Burpee (Over Barbell)
Do you have your ugly Christmas sweater ready? Break it out for our “12 Days of Xmas WOD” and Ugly Sweater Potluck Lunch after on Sat. 12/20 at the gym. We will run the WOD starting at 0930 and wrap up with a family friendly potluck lunch starting at noon! More details as we get closer. Let us know if you are “in”!
“Brooke Ence does Heavy Fran+” – [video]
Find your Hang Power Clean 1 Rep Max.
10 Min. as a team to each find a 1RM Hang PC. Start with empty bar. Wait for the clock.
Find your Hang Power Clean 1 Rep Max.
* 10 Min. as a team to each find a 1RM Hang PC. Start with empty bar. Wait for the clock.
Work in teams of two.
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
15 AbMat Sit-ups
Post total rounds.
* Alternate exercises: Team member 1 starts with deadlifts. When he/she reaches 9 DL, team member 2 starts the wallballs. When he/she finishes 12 WBs, team member 1 starts the AbMat Sit-ups. When he/she finishes team member 2 starts DL, continuing alternating each exercise.
PR for a team class today! Not only in class size but half of everyone who did the team WOD also PR’d their Hang PC max!
Our Black Friday OnRamp Special is now over. Thanks to everyone who helped share it and for those who took advantage. For who purchased we will email out next steps to get people scheduled to get started!
Every 1 min for 5 mins do:
Handstand Hold, 20 secs
L Sit Hold, 10 secs
Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
25 Double Unders
Rest 2 minutes, drop the weight, then perform AMRAP #2.
Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
25 Double Unders
(Picture by Rob W.)
This is too true. This is Exactly What Happens When You Start Doing CrossFit buzz feed.com
(Freestanding HSPU practice w/Jules. Photo by Rob W.)
Click here to buy.
OnRamp price is $70 off our normal package pricing. ($105 plus tax vs. $175 plus tax)
Active now: For Black Friday we are running a one time only 40% Discount Deal on our OnRamp (Friday 11/28 through Saturday AM 11/29)! This is the first time we have ever offered a deal on OnRamp like this. If you or anyone you know is ready to start with us here at SnoRidge CrossFit but is on the fence then this is the time to commit. Purchase an OnRamp Package that is only available during the limited timeframe through MindBody Online and complete your OnRamp with us between Jan. 1, 2015 and Mar. 31, 2015. This package is only for our general OnRamp that is run each month for 6 days during the first two weeks of the month. You must attend one of our OnRamp sessions beginning in Jan, Feb, or March. (Good Jan. 1, 2015 thru March 31, 2015. Expires 3/31/2015. Does not apply for Private Training OnRamp.) Non-refundable.
This makes a great gift for a friend, family, spouse, or significant other! 3-2-1 Go!