Category: Beyond the Whiteboard

Team WOD: Runs, Pull-ups, Front Squats, OH Walking Lunge, Hang Power Cleans, Double Unders, STO, T2B, Deadlifts, Burpees

Team WOD: Runs, Pull-ups, Front Squats, OH Walking Lunge, Hang Power Cleans, Double Unders, STO, T2B, Deadlifts, Burpees

In Teams of 2 Complete For Time:

400 m Run
50 Pull-ups
40 Front Squats (95#/65#)
50 Overhead Walking Lunge With Plates (25#/15#)
40 Hang Power Cleans (95#/65#)
200 Double Unders (Each partner does 100 simultaneously)
50 Shoulder-to-Overheads (95#/65#)
40 Toes-to-bars
50 Deadlifts (165#/105#)
40 Burpees
* Both partners run 400m
** Alternate work on all movements, splitting reps with partner as you see fit except DU
*** For DU, each partner completes 100 reps at the same time
**** One barbell (unless mixed team), add weight for DL at end
Post total time.

BTWB 

SnoRidge CrossFit_OnRamp-iversary

OnRamp-iversary Photo by @robcwilson

Holiday Hours:

Christmas Week:

  • 12/23: Friday limited hours
    • “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
    • 9:30am Class
    • 10:30am Class
    • 4pm Class
    • Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
  • 12/24: Closed Saturday for Christmas Eve

New Year’s Week:

  • 12/30: Friday limited hours
    • 9:30am Class
    • 10:30am Class
    • 4pm Class
  • 12/31: Closed Saturday for New Year’s Eve

Results

Weighted Pull Up 3-3-3-3-3 & AMRAP 16 mins w/ Buy-in: Rows, Push-Ups, Kettlebell Swings and Sit-ups

SnoRidge CrossFit_KB SwingWeighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

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

BTWB

AMRAP 16 mins w/ Buy-in: Rows, Push-Ups, Kettlebell Swings and Sit-ups

In 16 mins do:
Row 2000m
then in the remaining time, AMRAP of:
15 Hand Release Push-Ups
15 Kettlebell Swings (53#/35#)
15 AbMat Sit-ups

BTWB  

Photo by @robcwilson

Behind the Scenes: CrossFit Mayhem Freedom, Part 3

Holiday Hours:

Christmas Week:

  • 12/23: TBD – Friday limited hours; “12 WOD’s of Christmas” annual workout
  • 12/24: Closed Saturday for Christmas Eve

New Year’s Week:

  • 12/30: TBD – Friday limited hours
  • 12/31: Closed Saturday for New Year’s Eve

Results

Results cont

Push Press + Push Jerk 1-1-1-1-1 & CrossFit Games Open 13.2

SnoRidge CrossFit_Open 13.2Push Press + Push Jerk 1-1-1-1-1

Push Press + Push Jerk 1-1-1-1-1

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

CrossFit Games Open 13.2

Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads (115#/75#)
10 Deadlifts (115#/75#
15 Box Jumps (24″/20″)

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SnoRidge CrossFit_Teens Class

Photo by @robcwilson

SRCF Tweens and Teens Winter Session 1 ended today! We will be starting our next session at the end of January. Parents of currently enrolled teens will be given first priority at the Winter Session 2 before we open it up to fill spaces. We will announce dates soon.

The teens class was a success with great participation and lots of progress. Looking forward to watching these kids move better and get stronger and as they improve technique they will increase loading. Most importantly they are all positive and committed to having fun!

Holiday Hours:

Christmas Week:

  • 12/23: TBD – Friday limited hours; “12 WOD’s of Christmas” annual workout
  • 12/24: Closed Saturday for Christmas Eve

Results

Results cont

Hang Squat Snatch 1-1-1-1-1 & 18-15-12-9-6: Wall Balls and Hang Snatches

SnoRidge CrossFit_Hang SnatchHang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1

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

BTWB

18-15-12-9-6: Wall Balls and Hang Snatches

18-15-12-9-6 reps, for time of:
Wall Ball (20#/14#)
Hang Squat Snatch (75#/55#)

BTWB  

Photo by @robcwilson

Holiday Hours:

Christmas Week:

  • 12/23: TBD – limited hours
  • 12/24: Closed Saturday for Christmas Eve

Nutrition Brief: How Much Food Should I Eat? CrossFit Journal 

Results

Results cont

Bench Press 3-3-3-3-3 & AMReps 15 mins: Bodyweight Max Reps

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.

BTWB

SnoRidge CrossFit_Happy RowAMReps 15 mins: Bodyweight Max Reps

As many reps in 15 mins as you can of:
Handstand Push-up, 1 min
Toes-to-bar, 2 mins
Air Squat, 3 mins
Double Under, 4 mins
Row, 5 mins

BTWB  

Photo by @robcwilson

Results

Results cont

Hang Squat Clean 1-1-1-1-1 & 5 RFT: Chest-to-bar Pull-ups, Front Squats and Burpees

Hang Squat Clean 1-1-1-1-1

Hang Squat Clean 1-1-1-1-1

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

BTWB

SnoRidge CrossFit_FS5 RFT: Chest-to-bar Pull-ups, Front Squats and Burpees

5 rounds for time of:
8 Chest-to-bar Pull-ups
8 Front Squats (165#/115#)
8 Burpees

BTWB  

Photo by @robcwilson

Stay tuned for our class schedule over the holidays.  We will announce our operating hours soon for both Christmas and New Year’s weekends as well as the date for our annual “12 WOD’s of Xmas” workout.

In this eight-part series, get a glimpse of what makes CrossFit Mayhem Freedom tick. Now two-time winner of the CrossFit Games Affiliate Cup, the team is led by four-time individual champion Rich Froning.

Results

Results cont

Advanced RX: EMOM for 6 mins: Squat Clean & Jerk & 2008 CF Games Final & FT: Assault Bike, Muscle-ups

Advanced RX Class:

EMOM for 6 mins: Squat Clean & Jerk

1 Squat Clean & Jerk, pick load

Every 1 min for 6 mins.

BTWB

Pt. 1 “2008 CF Games Final”:

For time:
30 Squat Clean & Jerks (155#/105#)

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Squat Clean Thruster is acceptable.

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SnoRidge CrossFit_MU tandemPt. 2 FT: Assault Bike, Muscle-ups

For time:
21 Assault Bike (Calories)
7 Muscle-ups
15 Assault Bike (Calories)
5 Muscle-ups
9 Assault Bike (Calories)
3 Muscle-ups

BTWB 

Photo by @robcwilson

Results