Team WOD: Find A Max
Find your Power Snatch 1 Rep Max.
10 Min. as a team to each find a 1RM PS. Start with empty bar. Wait for the clock.
Author: snoridgecf
"Death By" – Power Snatch : 115/55 lbs + 10 lbs / 1 min
"Death By" – Power Snatch : 115/55 lbs + 10 lbs / 1 min
Death By Power Snatch
With a continuously running clock perform:
1 Power Snatch, 115/55 lbs in the first 1 min,
1 Power Snatch, 125/65 lbs in the second 1 min
1 Power Snatch, 135/75 lbs in the third 1 min
…
Continuing this for as long as you are able.
EMOM +10# until you fail that minute.
Team WOD: Find A Max & Team WOD: Mirror
Main Class:
Team WOD: Find A Max
Find your Power Snatch 1 Rep Max.
10 Min. as a team to each find a 1RM PS. Start with empty bar. Wait for the clock.
Team WOD: Mirror
2 rounds for time of:
20 Hang Power Snatches (75#/55#)
25 Wall Balls (20#/14#)
20 Toes-to-bars
25 Kettlebell Swings (53#/35#)
20 Push-up (hand release)
Rest 1 min
* Teams of 2, do 1 round, then repeat it. Format is “Follow the leader”. Stay in order, partner 2 chases partner 1, cannot begin the next movement until partner ahead of you finishes that movement. Partner 1 rests 1 min. before starting round 2.
Congrats to Jules on her 10th place finish yesterday in the Women’s RX Division at the Toys for Tots Christmas Throwdown at South Seattle Crossfit!
EMOM – Power Snatch & FT: Wall Balls, Power Snatches
Advanced RX Class:
“EMOM” – Power Snatch : 115/55 lbs + 10 lbs / 1 min
Every Minute on the Minute add 10 lbs. until you fail that minute:
With a continuously running clock perform:
1 Power Snatch, 115/55 lbs in the first 1 min,
1 Power Snatch, 125/65 lbs in the second 1 min
1 Power Snatch, 135/75 lbs in the third 1 min
…
Continuing this for as long as you are able.
FT: Wall Balls, Power Snatches, Wall Balls and 3 more
For time:
30 Wall Balls (20#/14#)
15 Power Snatches (135#/95#)
30 Wall Balls
12 Power Snatches (155#/105#)
30 Wall Balls
9 Power Snatches (185#/125#)
Attention SRCF: A member of our community and family in the gym needs some help. Amy N. has an 8 year old nephew who just this week was diagnosed with leukemia and has begun chemotherapy. Amy started a gofundme.com site to help her brother’s family offset the financial burden that is surely another stress on an already stressful situation.
We want to help. So on Tuesday 12/9 we are programming the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who does the WOD that day donates to help young Ethan’s family and are asking for any donation that can help. No matter how small. If you don’t want to donate online at the below link and have cash then bring it on Tuesday and we will be sure to get it to Amy. Let’s help out one of our own. 3-2-1 Go Ethan! You can beat this!
We want to help. So on Tuesday 12/9 we are programming the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who does the WOD that day donates to help young Ethan’s family and are asking for any donation that can help. No matter how small. If you don’t want to donate online at the below link and have cash then bring it on Tuesday and we will be sure to get it to Amy. Let’s help out one of our own. 3-2-1 Go Ethan! You can beat this!
“Shane Dorian: Confidence in Big Waves” – CrossFit Journal [video]
“Junkyard Dog(s)” Warm-up conga line style:
Deadlift 3-3-3-3-3 & 4 RFT: Double Unders, Walking Lunges, Ball Slams and Handstand Push Ups
4 RFT: Double Unders, Walking Lunges, Ball Slams and Handstand Push Ups
4 rounds for time of:
40 Double Unders
30 Walking Lunges
20 Ball Slams
10 Handstand Push Ups
Skill Work: Rope Climb Progressions, Rope Climb Practice
Skill Work: Rope Climb Progressions, Rope Climb Practice
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
This is not a timed workout.
Skill Work: Rope Climb Progressions, Rope Climb Practice & Tommy V
Skill Work: Rope Climb Progressions, Rope Climb Practice
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
Tommy V
For time:
21 Thrusters (115#/85#)
12 Rope Climbs, 15 ft
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
“Tommy V” RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.
FT: Thrusters, Rope Climbs, Thrusters
For time:
21 Thrusters (115#/85#)
6 Rope Climbs, 15 ft
15 Thrusters
3 Rope Climbs
9 Thrusters
1 Rope Climbs
* Scale: 2 Supine Climbs to 1 Rope Climb.
RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.
Big changes coming for the CrossFit Games Open and Regionals. I have to say I love these changes. It’s truly getting harder to advance through the Games season and there is now a better chance of seeing the fittest CrossFit athletes compete at the Games.
What’s New in 2015 games.crossfit.com
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.
Bench Press 3-3-3-3-3 & "Baseline" SRCF Intro WOD#1
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
"Baseline" SRCF Intro WOD#1
2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups
Post total time.
Happy 1 year anniversary to Curtis, Will, Joe W., and Peter!
Bench Press 3-3-3-3-3 & Baseline
“Baseline”
2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups
Optional Checkout
A single set of Double Unders for max reps.
Happy 1 year CrossFit anniversary to Curtis, Will, Joe W., and Peter! They all completed the same OnRamp session together and asked that we program “Baseline” to celebrate and have a rematch from that first outing for them. It’s great to see not only the physical progress and transformations but also the friendships that people develop in the gym. Onward to that 2 year anniversary!
From Peter:
“This week marks my one year anniversary as a part of the SRCF family. This has been an amazing experience of physical and mental development. CrossFit has truly had a profound, positive impact on myself and family. As I have visited other boxes this past year I’ve realized it’s not just CrossFit that is responsible for this lifestyle change, but it’s SNO-RIDGE CrossFit that deserves the credit. Thank you Tom, Michelle, all of the Coaches and SRCF members for creating and supporting this special community. Looking forward to another great year (and that 1st Muscle Up).”
Every 1 min for 7 mins: Squat Snatches and Hang Squat Snatches
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