Category: Advanced RX

Advanced RX: "1775"

SnoRidge CrossFit_1775Advanced RX Class:

“1775“

Complete as many rounds as possible in 60 mins of:
17 Power Cleans (135#/95#)
75 Air Squats
Barbell Carry 200m (45#/33#)
Run 200m
Plate Carry 200m (45#/25# bumper)
Run 200m
Plate Carry 200m (45#/25# bumper)

After completing the Power Cleans and Air Squats unload the barbell and carry it 200 meters away. Run 200m back to the plates and then carry one forward to the barbell. Run back 200m to retrieve the second plate and carry it forward to the barbell. Reload the barbell for the next round.
Happy birthday to the US Army!

BTWB  Photo by @robcwilson
In celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense. ~crossfit.com
Results

Advanced RX: Alt Front Squat and Weighted Pull-ups & FGB Style – Squat Cleans, Ring Push-ups and Row Calories

Advanced RX Class:

Alt Front Squat (3 Sec Pause) and Weighted Pull-ups

Front Squat (3 Second Pause) 2-2-2-2-2

Weighted Pull-up 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
*3 sec pause at bottom. Alternate Weighted Pull-ups with each Pause Front Squat set (Squat, Pull-up, Squat, etc.)

BTWB

SnoRidge CrossFit_Coach Zoe“FGB Style” – Squat Cleans, Ring Push-ups and Row Calories

5 rounds, 1 min per station, max reps of:
Squat Clean (185#/135#)
Ring Push-up
Row Calories
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.

BTWB 

Photo by @robcwilson

Last year’s 14-15 Teen’s Champs move up a category:

Update Show: Skype With Sydney Sullivan

Update Show: Skype With Angelo DiCicco

Results

Advanced RX: Lifting: Squat Snatches and Overhead Squats & FT: Descending Snatch Couplets & Checkout: FT: Row, Run and Assault Bike

Advanced RX Class:

SnoRidge CrossFit_SnatchLifting: Squat Snatches and Overhead Squats

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

FT: Descending Snatch Couplets

For time:
2 rounds of:
7 Muscle-ups
5 Squat Snatches (185/135#)
Rest 3 mins
— then —
2 rounds of:
5 Bar Muscle-ups
5 Squat Snatches (155#/105#)
Rest 3 mins
— then —
2 rounds of:
1 Legless Rope Climb
5 Squat Snatches (135#/95#)

*Scale Snatch to 3 descending loads. Scale 1 Ring MU: 1 Jumping MU, 1 Bar MU: 2 C2B Pull-up, 1 Legless: 1 RC

BTWB

Checkout: FT: Row, Run and Assault Bike

For time:
Row 500m
Run 400m
30 Assault Bike Calories

BTWB  

Photo by @robcwilson

Our next OnRamp will begin in July. If you are interested or know anyone who is ready to get started then email us at snoridgecrossfit@comcast.net or use the contact us form on the website.

Our July OnRamp Schedule:
Tuesday 7/5 at 7:00 pm
Thursday 7/7 at 7:00 pm
Saturday 7/9 at 8:30 am
Tuesday 7/12 at 7:00 pm
Thursday 7/14 at 7:00 pm
Saturday 7/16 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.

Results

Advanced RX: Alt EMOM 12 mins: Squat Cleans and Double Unders & 3 RFT: Squat Cleans, Strict Handstand Push-ups and Row

Advanced RX Class:

Alt EMOM 12 mins: Squat Cleans and Double Unders

Every 1 min for 12 mins, alternating between:
1 Squat Clean, pick load
30 Double Unders

BTWB

SnoRidge CrossFit_After WOD3 RFT: Squat Cleans, Strict Handstand Push-ups and Row

3 rounds for time of:
7 Squat Cleans (205#/145#)
14 Strict Handstand Push-ups
21 Row Calories

BTWB 

Photo by @robcwilson

Monday Schedule:

The ONLY classes on Memorial Day Monday will be at 0830, 0930, and 1030. ALL other class times are cancelled. We are programming “Murph” which is a long Hero WOD. Monday will officially end “Hero Week”.

  • If you did not sign up show up and we will fit you in between waves.
  • If you already signed up please stick to your time slot.
  • If this is your FIRST Murph then no vest is allowed. Also consider if you need to scale to 1/2 Murph (half reps and run distance) or just half reps and full runs.

Beasts on the Bubble
Results

Advanced RX: Test 4 & 2RFT: Front Squats and Burpee Muscle-ups

Advanced RX Class:

SnoRidge CrossFit_DL_Anthony“Test 4”

Find 1RM Deadlift within 10 minutes
Then immediately proceed to max rep HSPU

*Score is deadlift weight multiplied by HSPU reps.

BTWB

2RFT: Front Squats and Burpee Muscle-ups

2 rounds for time of:
10 Front Squats (205#/145#)
10 Burpee Muscle Ups

BTWB 

Photo by @robcwilson

What is “Test 4“? Read the link from the CrossFit Journal for the original 5 CrossFit tests back from 2003 that were designed to test the Ten General Physical Skills we train (strength, stamina, power, speed, cardiovascular endurance, agility, flexibility, accuracy, coordination, and balance).

Results

Advanced RX: Lifting: Cleans, Hang Cleans and Jerks & Pt. 1 OHS and Bar MU Pt. 2 Push Jerk and Air Squats

Advanced RX Class:

Lifting: 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set

BTWB

Bar MU_RobPt. 1 OHS and Bar MU

3 rounds for time of:
12 Overhead Squats (135#/95#)
6 Bar Muscle Ups

BTWB 

Rest 5 Minutes between Part 1 and 2

Pt. 2 Push Jerks and Air Squats

2 rounds for time of:
20 Push Jerks (135#/95#)
100 Air Squats

BTWB 

Photo by @robcwilson

CF Games athlete Jacob Heppner completes 20 rounds of Mary in 20 minutes with Chest-to-Bar Pull-ups

Results

SNORIDGE CROSSFIT