Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Category: Beyond the Whiteboard
Lifting: Deadlifts and Bent Over Barbell Rows
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Bench Press 6-6-4-4 & 4x 3 mins RemReps: Run and Max Hand Release Push-ups
Bench Press 6-6-4-4
Bench Press 6-6-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4x 3 mins RemReps: Run and Max Hand Release Push-ups
4 rounds, 3 mins each, for max reps of:
Run 200m
max reps in remaining time Hand Release Push-ups
Photo by @robcwilson @snoridgecrossfit
Bench Press 6-6-4-4
Bench Press 6-6-4-4
Bench Press 6-6-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 12 mins: Squat Snatches and Hollow Rocks & FT: Rows; 5x Muscle-ups and Overhead Squats; Rows
E2MOM for 12 mins: Squat Snatches and Hollow Rocks
Every 2 mins for 12 mins do:
1 Squat Snatch, pick load
10 Hollow Rocks
FT: Rows; 5x Muscle-ups and Overhead Squats; Rows
For time:
Row 750m
— then —
5 rounds of:
4 Muscle-ups
10 Overhead Squats (95#/65#)
— then —
Row 750m
* Scale 4 MU to 8 C2B or Supine Ring Row
Photo by @robcwilson @snoridgecrossfit
E2MOM for 12 mins: Squat Snatches and Hollow Rocks
E2MOM for 12 mins: Squat Snatches and Hollow Rocks
Every 2 mins for 12 mins do:
1 Squat Snatch, pick load
10 Hollow Rocks
Back Squat 2-2-1-1
Back Squat 2-2-1-1
Back Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2-2-1-1
Back Squat 2-2-1-1
Back Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2-2-1-1 & 4 RF-ME / 1 min Stations: Slam Balls, SB Goblet Squats, and Box Jump Overs
Back Squat 2-2-1-1
Back Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RF-ME / 1 min Stations: Slam Balls, SB Goblet Squats, and Box Jump Overs
4 rounds, 1 min per station, for max reps of:
Slam Ball (30#/20#)
Slam Ball Goblet Squat (30#/20#)
Box Jump Over (24″/20″)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Schedule:
Labor Day Weekend:
- Friday 9/3 6pm no class
- Monday 9/6 we will be closed for all classes! Enjoy the holiday!
- All other classes that weekend are normal hours
Note: Starting 9/1 we are cancelling the 10:30am class on Tue/Th due to lack of attendance.
Events:
Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!
Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!
Date: Thursday, September 16th
Time: 5:00 PM – 6:30 PM (NO 5PM CLASS on this day)
Location: 35334 SE Center St, Snoqualmie, WA 98065
Claim your spot now by clicking the link below to register:
Team WOD: AMRAP 25 mins: Run, DB and Bodyweight Medley, Row & Solo WOD: AMRAP 15 mins: Run, DB and Bodyweight Medley, Row
Team WOD: AMRAP 25 mins: Run, DB and Bodyweight Medley, Row
As a Tam of 2 complete as many rounds as possible in 25 mins of:
Run 400m as a team
50 Dumbbell Push Press (35#/20#)
50 Air Squats
50 Dumbbell Front Squats (35#/20#)
50 Hand Release Push-Ups
50 Dumbbell Walking Lunges (35#/20#)
50 Row Calories
* Alternate work but run 400m as a team
Solo WOD: AMRAP 15 mins: Run, DB and Bodyweight Medley, Row
Complete as many rounds as possible in 15 mins of:
Run 400m
25 Dumbbell Push Press (35#/20#)
25 Air Squats
25 Dumbbell Front Squats (35#/20#)
25 Hand Release Push-ups
25 Dumbbell Walking Lunges (35#/20#)
25 Row Calories
Photo by @robcwilson @snoridgecrossfit