Category: Beyond the Whiteboard

2 RFT: Rows, AbMat Sit-ups and Push-ups

2 rounds for time of:
Row 1000m
60 AbMat Sit-ups
30 Push-up (hand release)

Photo by @robcwilson

Congrats go out to both Bob B. and to Shay who got their first muscle-ups today! From the videos both of you made it look easy!

Sign-up info the the Nov/Dec SRCF Teens and Tweens 5 week session will be live tomorrow. Hope to see a big group get signed up! We are going to be running it M/Th at 6pm for 5 weeks starting 11/7 and taking one week off for Thanksgiving Break.

Jerk 1-1-1-1-1 & AMRAP 12 mins: Row then Deadlifts and Handstand Push-ups

Jerk 1-1-1-1-1

Jerk (Push or Split) 1-1-1-1-1

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

Row Pro: Calories Vs. Meters: CrossFit Journal

AMRAP 12 mins: Row then Deadlifts and Handstand Push-ups

In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
1 Deadlift (225#/155#)
1 Handstand Push-up
2 Deadlifts
2 Handstand Push-ups
3 Deadlifts
3 Handstand Push-ups
* Continue adding 1 rep to each exercise until the 12 minute mark.

BTWB

Photo by @robcwilson

Good read on rowing and the difference in Meters vs. Calories and the effect rowing all out vs. a controlled pace has in CrossFit workouts.

Snatch (Squat) 1-1-1-1-1 & AMRAP 8 mins: Snatch and Double Unders

Snatch (Squat) 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

Snatch, Clean and Jerk, Workout

AMRAP 8 mins: Snatch and Double Unders

Complete as many rounds as possible in 8 mins of:
3 Squat Snatches (135#/95#)
25 Double Unders

BTWB

Sometimes you just barely miss.

Photo by @robcwilson

Our next OnRamp begins in November and there is currently room. Use the “Contact” page to let us know you are interested!

November OnRamp Schedule:

Tuesday 11/1 at 7pm
Thursday 11/3 at 7pm
Saturday 11/5 at 8:30am
Tuesday 11/8 at 7pm
Thursday 11/10 at 7pm
Saturday 11/12 at 8:30am

The CrossFit Liftoff:

The Liftoff is coming on Friday and Saturday, November 4th-5th. Snatch, Clean and Jerk. Workout.

Front Squat 5-5-5 & 3 RFT: Front Squats, Box Jump Overs and Toes-to-bars

Front Squat 5-5-5

Rest as needed between sets.

3 RFT: Front Squats, Box Jump Overs and Toes-to-bars

3 rounds for time of:
10 Front Squats (155#/105#)
15 Box Jump Overs (24″/20″)
20 Toes-to-bars

BTWB

Photo by @robcwilson

Parents! We are planning a SRCF Tweens and Teens Class session for November and December with 2 nights per week and no classes over Thanksgiving and Winter breaks. If you are interested please let us know as we will only run this if there are enough teens to sign up.

Ages: 10-15 only
Class times: 2 nights per week, from 6-7pm (upstairs)
Days are TBD but looking at M/W/Th based on availability of teens
Coach Jessika would start likely next week or week after
No classes between 21-25 Nov and 19-30 Dec
5 weeks total
Cost: $150 for 5 week Nov/Dec session (we can prorate to accommodate vacation schedules)
More to come! Let us know if you have someone you want to sign up!

Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!

Front Squat 5-5-5

Rest as needed between sets.

Frankenchipper 2.0

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
* In costume

BTWB

8th Annual Frankenchipper photo by Alison W. and Brian S.

Saturday was our SRCF annual tradition costume-required “Frankenchipper”! This version of our Frankenchipper is a combination of benchmark “Girls” WOD’s: “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is seeing everyone in costume. If you missed it this year then plan ahead for next fall. All of you make it the event that it is!

Next year we can definitely have a “costume swap” for those who are interested in October ahead of time.

We also held our 8th annual SRCF-Nugent Hallow’s Eve Party and had over 50 costumed crazies eat, drink and flip cup into the early hours! Each year I say I don’t want to do this again and then the day after the party I’m happy we did. Now what to be next year?

15 Minutes: Choose Rope Climb or Handstand Walk Practice & AMRAP 15 mins: Ball Slams, Burpees, Clean & Jerks and Rope Climbs

15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

This is not a timed workout.

AMRAP 15 mins: Ball Slams, Burpees, Clean & Jerks and Rope Climbs

Complete as many rounds as possible in 15 mins of:
20 Ball Slams (30#/20#)
15 Burpees
10 Clean & Jerks (115#/75#)
2 Rope Climbs, 15 ft

BTWB

Photo by @robcwilson

Tomorrow (Saturday) is our Frankenchipper, make sure you have a costume for the WOD!

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves). NO ADVANCED CLASS!

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

8th annual Nugent Halloween Party:

Saturday night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.

This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)

Alt EMOM 12 mins: Deadlifts and Bar Muscle-ups & 5 RFT: Handstand Push-ups, Toes-to-bars, Deadlifts and Double Unders

Alt EMOM 12 mins: Deadlifts and Bar Muscle-ups

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
3 Bar Muscle-ups

5 RFT: Handstand Push-ups, Toes-to-bars, Deadlifts and Double Unders

5 rounds for time of:
10 Handstand Push-ups
10 Toes-to-bars
12 Deadlifts (155#/105#)
35 Double Unders

BTWB

Photo by @robcwilson

Costume countdown: 2 days until the Frankenchipper! Get your costume and workout this Saturday then party with us Saturday night at our place! Details in the FB group (or scroll down to previous posts).

EMOM for 7 mins: Squat Cleans, Hang Squat Cleans and Jerks & FT: Rows; Front Squats, Push Press, AbMat Sit-ups

EMOM for 7 mins: Squat Cleans, Hang Squat Cleans and Jerks

Every 1 min for 7 mins do:
1 Squat Clean, pick load
1 Hang Squat Clean, pick load
2 Jerks, pick load
Split or Push. Perform as a complex.

Reebok Reunited Wins 2016 Team Series

FT: Rows; Front Squats, Push Press, AbMat Sit-ups

For time:
Row 1000m
— then —
27 Front Squats (95#/65#)
27 Push Press (95#/65#)
27 AbMat Sit-ups
21 Front Squats
21 Push Press
21 AbMat Sit-ups
15 Front Squats
15 Push Press
15 AbMat Sit-ups

BTWB

Photo by @robcwilson

We want to send Kristy (above center) a huge congratulations for completing her 1000th WOD at SnoRidge CrossFit! That’s right, 1000! That’s dedication, consistency, and an amazing track record. Thanks for sticking with us.

Saturday is our Frankenchipper, make sure you have a costume for the WOD!

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

The Team Series is final and after several teams were assessed penalties the top teams were re-ranked.