Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups & Affiliate Cup Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups

Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups

SnoRidge CrossFit_Box Jump2009 CF Games Affiliate Cup Stadium Chipper: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)

BTWB 

Photo by @robcwilson

This workout was programmed in the 2009 CrossFit Games as a team relay event. I first programmed this back in the garage in 2009.  Here’s a fun look back at those garage gym days.

Stadium workout – video … [wmv] [mov]

Events:

 This Saturday between classes Everyday Warrior is going to be here to present Jenna with a gift as well as workout with the gym.  Whether you are planning to work out or not please come by the gym towards the end of the 0930 class to join us for the presentation. (Sean posted this below to the Facebook group tonight)

“Hey guys! Back in December Everyday Warrior published an article about my amazing wife, Jenna. If you haven’t had a chance to read the article please click the link below. This Saturday at 9:30 the amazing people from Everyday Warrior will be at the box to workout with SRCF, meet her CF family, socialize and present Jenna with a nice gift. I know she’d love for everyone to come hang out, workout, and enjoy some coffee/snacks. Everyday Warrior will be posting pictures of their road trip to SRCF on their Facebook and Instagram page. Sorry for the late post but we hope to see you all there! ~ Sean”

Push Jerk 3-3-3 & 18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpees

Push Jerk 3-3-3

Push Jerk 3-3-3

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

18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpee (Over Barbell)

18-15-12-9-6 reps, for time of:
Push Jerk (135#/95#)
Toes-to-bar
Lateral Burpee (Over Barbell)

BTWB 

SnoRidge CrossFit_Lateral Burpee

Photo by @robcwilson

Congrats to Joe W. on hitting WOD #250!

Looking forward to this documentary on the 2015 CF Games releasing on iTunes on Feb. 23.

Fittest On Earth: Documentary Trailer 

SRCF Open Count:

33 Registered

Results

Results cont

Squat Clean : 1 Rep Max & AMRAP 17 mins: Muscle-ups, Squat Cleans and Runs

SnoRidge CrossFit_CleanSquat Clean : 1 Rep Max

Record your best Squat Clean 1 Rep Max lift.

AMRAP 17 mins: Muscle-ups, Squat Cleans and Runs

Complete as many rounds as possible in 17 mins of:
5 Muscle-ups
5 Squat Cleans (165#/110#)
Run 400m

BTWB 

Photo by @robcwilson

Lots of PR’s and near PR’s today!

Sam Briggs showed why one of her nicknames is “The Engine”. She not only set a world indoor rowing record in the 500m (for her weight class); she also set a British record for the 2000m.

Sam Briggs Sets New 500m Rowing World Record www.boxlifemagazine.com

Results

Results cont

Results cont 2

Bench Press 2-2-2-2-2 & Pt. 1 AMRAP DU and Power Snatch & Pt. 2 AMRAP C2B "Cindy"

SnoRidge CrossFit_BenchBench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

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

Pt. 1 AMRAP DU and Power Snatch

Complete as many rounds as possible in 5 mins of:
30 Double Unders
15 Power Snatches (75#/55#)

Rest 3 minutes then complete AMRAP 2

BTWB 

Pt. 2 AMRAP C2B “Cindy”

Complete as many rounds as possible in 10 mins of:
5 Chest-to-Bar Pull-ups
10 Push-ups
15 Air Squats

BTWB 

Photo by @robcwilson

“The CrossFit Kitchen: Chipotle Chicken Frittata” – CrossFit Journal [video] and [recipe]

Results

Results cont

Advanced RX: Hang Cluster : 1 Rep Max & 9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)

Advanced RX Class:

SnoRidge CrossFit_Hang CleanHang Cluster : 1 Rep Max

Record your best Hang Cluster 1 Rep Max lift.

9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)

9-7-5-3 reps, for time of:
Hang Power Clean, 155/105 lbs
Thruster, 155/105 lbs
Bar Muscle-up
Lateral Burpee (Over Barbell)

Checkout: 21-15-9: Row (calories) and Farmers Walk (Kettlebell)

21-15-9 reps, for time of:
Row (calories)
Farmers Walk (Kettlebell), 53 lbs, 50m

BTWB 

Photo by @robcwilson

We are at 24 people in the Open.  Get registered. It’s coming.

Also we will be having a SFH tasting/sample event in Week 1 of the Open and Kenny from will not only provide samples but talk to each class about the different supplements.

Our Friday Night Lights this year will be more fun the more people that sign up. Don’t hold out, there is no pressure or expectation other than what you put on yourself!

Results

Team WOD: Thrusters, Sumo Deadlift High-pulls, Hang Power Cleans

SnoRidge CrossFit_FSTeam WOD: Thrusters, Sumo Deadlift High-pulls, Hang Power Cleans

As a Team of 2 complete as many rounds as possible in 20 mins of:
6 Thrusters (95#/65#)
7 Sumo Deadlift High-pulls (95#/65#)
8 Hang Power Cleans (95#/65#)

Post total rounds.
* One barbell per team
** Alternate each exercise with your partner, one works while one rests (Partner 1 completes all 6 Thruster, then partner 2 does 7 SDHP, etc.)

BTWB 

Photo by @robcwilson

Results

Shoulder Press 3-3-3-3-3 & Chipper: Walking Lunges, Ball Slams, Box Jumps and 4 more

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

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

SnoRidge CrossFit_Box JumpChipper: Walking Lunges, Ball Slams, Box Jumps and 4 more

For time:
100 Walking Lunges
75 Ball Slams (30#/20#)
50 Box Jumps (24″/20″)
25 Pull-ups
50 Push Press (45#/33#)
75 AbMat Sit-ups
100 Air Squats

BTWB 

Photo by @robcwilson

The site is finally back up!  Thanks to Joe for the assist in getting WordPress to fix our site.

The video below is a good perspective on the Open.  Why do I push everyone to sign up?  Watch Coach Glassman in this video talk about the Open and that is why. This event is our gym’s Games.  Our Friday Night Lights wouldn’t come close to being as fun if no one signed up.  Participating in the Open is different and more meaningful than just showing up for the workout. Don’t just show up. Be a part of the process. There is actually no reason not to (short of being injured).

Our current athlete count is 22.  I know there are over 20 more should be signed up.  Don’t wait.  When you register make sure you select our Affiliate so you can be on the team.

“Open to the World” with Coach Glassman – [video]

Results

Results cont