Category: Beyond the Whiteboard

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

SnoRidge CrossFit_KB SwingTeam WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:

10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.
Post total and partial rounds.
or

Team WOD: Snatch or Clean 1RM, then do a shorter AMRAP because almost no one showed up

1RM: Snatch or Clean for 45 minutes
Then complete the above AMRAP for 12-15 minutes

BTWB 

Photo by @robcwilson

It was such a small class that today was all audibles. From adding a lifting session to changing up the conditioning that trend continued into the Advanced Class as everyone showed up for that class!

Results

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans & Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

BTWB

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

Complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans, 185/135 lbs
As a team of 2. Alternate full rounds with your partner. Rest 5 minutes then Pt. 2.

BTWB

Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads, 135/95 lbs
24 Double Unders
After Pt. 1. As a team of 2 alternate each exercise with your partner.

BTWB

Alt EMOM 12 mins: Squat Snatches and Double Unders & 4 RFT: Overhead Squats and Box Jumps

SnoRidge CrossFit_SnatchAlt EMOM 12 mins: Squat Snatches and Double Unders

Every 1 min for 12 mins, alternating between:
1 Squat Snatch
30 Double Unders

BTWB

4 RFT: Overhead Squats and Box Jumps

4 rounds for time of:
15 Overhead Squats (115#/75#)
15 Box Jumps (30″/24″)

BTWB 

Photo by @robcwilson

Results

Results cont

Back Squat 3-3-3-3-3 & Row : 1000m/500m/250m Intervals

SnoRidge CrossFit_Back SquatsBack Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

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

BTWB

Row : 1000m/500m/250m Intervals

Each for time:
Row 1000m
Row 500m
Row 250m

Rest 1 min between efforts.

BTWB  

SnoRidge CrossFit_ME Row

Seeing the pic above makes me realize I didn’t row hard enough today…

Photo by @robcwilson

Welcome to our January OnRampers: Kevin, Amanda, Stuart, Jason, Scott, Cindy and Julie!

How to Hollow Rock

Results

Results cont

Bench Press 1-1-1-1-1 & 3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

SnoRidge CrossFit_Bench Press Bundle UpBench Press 1-1-1-1-1

Bench Press 1-1-1-1-1

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

BTWB

3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Power Snatch (95#/65#)

BTWB  

Bundle up and bench Photo by @robcwilson

With the frigid temps make sure you bundle up to the gym and warm-up properly. Take the time to ensure you do the warm-up on the board and reduce your risk of injury.  Get your body prepared before just jumping into the workout.

The Best of the 2016 Regionals

Results

Results cont

Squat Clean & Jerk 1-1-1-1-1 & AMRAP 10 mins: Clean & Jerks and Lateral Burpees

Squat Clean & Jerk 1-1-1-1-1

Squat Clean & Jerk 1-1-1-1-1

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

BTWB

AMRAP 10 mins: Clean & Jerks and Lateral Burpees

Complete as many rounds as possible in 10 mins of:
3 Clean & Jerks (155#/105#)
6 Lateral Burpee (Over Barbell)

BTWB  

SnoRidge CrossFit_CandJ

Photo by @robcwilson

The 2017 CrossFit Games Open begins Feb. 23.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Last year we had 58 people register.  Let’s break 60 this year!

Are you ready? Registration for the Open begins Jan. 12, 2017.

2017 Reebok CrossFit Games Season Schedule

Results

Results cont

Team WOD: Beast Mode 24

SnoRidge CrossFit_Beast 24Team WOD: Beast Mode 24

Team version of CrossFit.com chipper: “Beast 12”

As a Team of 2 Complete For Time:
50 Walking Lunges
40 Pull-ups
100 Box Jumps (20″)
40 Double Unders
50 Ring Dips
40 Knees To Elbows
60 Kettlebell Swings (70#/53#)
60 AbMat Sit-ups
40 Hang Squat Cleans (75#/55#)
50 Good Mornings (45#/33#)
60 Wall Balls (20#/14#)
6 Rope Climbs (15 ft.)
Post total time.
* Split up work with partner, one works while one rests

BTWB 

Photo by @robcwilson

Thanks to all of you and our coaches who make up this SRCF community for an amazing 2016! Another successful year of good times, tough workouts and competitions, tons of PR’s, lots of laughs, and making memories with friends and family.  We are looking forward to a bigger and better 2017!

Have a safe and Happy New Year!

Results

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks

BTWB

SnoRidge CrossFit_DubsAMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

Complete as many rounds as possible in 10 mins of:
5 Deadlifts (155#/105#)
10 Ball Slams (30#/20#)
25 Double Unders

BTWB  

Photo by @robcwilson

Reminder!  Wear something repping your favorite sports team tomorrow for the Team WOD.

Holiday Hours (New Year’s Week):

All classes are running on normal schedule EXCEPT for below.

  • 12/30: Friday limited hours (no sign-ups needed)
    • 9:30am Class (Team WOD)
    • 10:30am Class (Team WOD)
    • 4pm Class (Team WOD)
  • 12/31: Closed Saturday for New Year’s Eve

The Best of the 2016 Open

Results

Results cont