Community. Coaching. Caring. Since 2009.
For time:
Row 1000m
90 Double Unders
30 Burpee Pull Ups
Photo by @robcwilson
Ben Smith, Spencer Hendel and Austin Maelleolo tackle the entire 2013 Regional workout lineup: 2013 Regional Marathon
Clean & Jerk 1-1-1-1-1Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 800m
30 Clean & Jerks, pick load
Run 800m
Photo by @robcwilson
Welcome to Megan, Robbie, and Phillip who all completed OnRamp in April. Help make them feel welcome! Our next OnRamp for May is full. We are wide open for June OnRamp which begins on Tuesday, June 2nd.
Complete as many rounds as possible in 4 mins of:
7 Overhead Squats (75#/55#)
20 Double Unders
*Rest 4 Minutes between AMRAP #1 and AMRAP #2
Complete as many rounds as possible in 4 mins of:
7 Kettlebell Swings (70#/53#)
7 Box Jump Overs (24″/20″)
Photo by @robcwilson
Nutrition:
As a member of SnoRidge CrossFit, you are able to order a Sampler Pack of Paleo Nick’s 12 Paleo Ice Age Meals for $109.99. Orders are shipped every two weeks.
Next Order Cutoff Time: May 2nd at 12:00PM PST
The meals will be delivered to SnoRidge CrossFit on: May 4th
You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym (you can also click the badge link over on the right hand side of the page —> ). You can request substitutions in the order comments field for a different menu item and they will try to accommodate. Sampler includes:
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets
Bench Press 8-8-8-8Bench Press 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
21 Hang Power Snatches (75#/55#)
12 Toes-to-bars
Run 400m
Photo by @robcwilson
May OnRamp is now full. If you or someone you know is interested in signing up please “Contact” us about June.
Congrats to all who completed the Spartan Race this past weekend in Snohomish! It was a big group of SnoRidge Spartans (Bill, Megan, Rob W., Chris S., Michelle S., Christine, Shay, Taylor Sue, Alicia G., Joel, Scott and Jill H.) who completed the long, muddy, and challenging obstacle/burpee course.
Bench Press 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
1 Squat Clean + 1 Front Squat (Work to a heavier load than you will use for the WOD)
Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front SquatsFor time:
Row 1000m
60 AbMat Sit-ups
50 Air Squats
40 Ball Slams (30#/20#)
30 Pull-ups
20 Handstand Push Ups
10 Front Squats (185#/135#)
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
1 Squat Clean + 1 Front Squat (Work to a heavier load than you will use for the WOD)
Go / No Go or Pass / Fail (Record reps completed):
3 Power Clean (Touch & Go) (165#/115#)
5 Squat Clean (Touch & Go) (135#/95#)
5 Front Squat (165#/115#)
3 Hang Power Clean (155#/105#)
5 Touch And Go Deadlift (250#/170#)
3 Thruster (135#/95#)
3 Power Snatch (Touch & Go) (115#/75#)
5 Overhead Squat (135/95#)
3 Squat Snatch (135#/95#) Regrip allowed
3 Hang Squat Snatch (115#/75#)
5 Press (115#/75#)
5 Push Press (135#/95#)
5 Push Jerk (155#/105#)
5 Back Squat (155#/105#) from floor
20 Unbroken Wall Ball (20#/14# to 10 ft/9 ft)
10 Pull-up (kipping)
25 Push-up
5 Chest-to-bar Pull-up
5 Ring Push-up
5 Strict Pull-up (3 Women)
10 Bar Dip (5 women)
5 Ring Dip (3 women)
3 Bar Muscle-up (2 women)
3 Ring Muscle-up (2 women)
5 Kipping Handstand Push Up
3 L Sit Pull Up (2 women)
20 Double Unders (Unbroken)
1 Legless Rope Climb 15 ft
2 Rope Climb 15 ft
5 Box Jump (30″/24″)
10 Toes-to-bar
5 Knees To Elbow
10 GHD Sit-up
3 Pistol (Left Leg)
3 Pistol (Right Leg)
5 Kettlebell Swing (American) (70#/53#)
6 Double Kettlebell Overhead Walking Lunge (44#/26#)
Post total skills/reps completed.
Barbell Standards:
Front/Back Squats: Crease of hip below parallel, full hip extension at top of squat, unbroken reps, bar must be taken from the floor
Squat Cleans: Must catch bar in full squat with crease of hip below parallel. Must open hip, elbows in front. Touch and go
Power Clean/Hang Power Clean: Full extension at top, elbows in front of bar, unbroken or touch and go for all reps
Deadlifts: Full extension at top, shoulders behind bar, touch and go for all reps
Thrusters: Crease of hip below parallel and ears in front of arms in overhead position, unbroken reps
Squat Snatch/Hang Snatch: Full squat, full extension at top. Squat Snatch you are allowed to drop and regrip. For Hang you must be unbroken for all reps
Press/Push Press: Ears in front of arms in locked out overhead position, unbroken reps. Press = no dip, Push Press = no re-dip
Push Jerks: Ears in front of arms in locked out overhead position. Push or split, unbroken reps
Bodyweight/Non-Barbell Movement Standards:
Wall Balls: Crease of hip below parallel. Ball must touch OVER the 10’/9′ mark. 20 Unbroken reps in a row. Must catch ball every rep, Drop = fail
Kipping pull-up: Chin must clear bar, full arm extension at bottom
Push-ups: shoulder must go below elbows at bottom, full lockout, maintain plank, no resting on floor, no thighs on floor, unbroken set
Pull-up – Chest To Bar: Chest must touch bar, full arm extension at bottom
Ring Push-ups: shoulder below elbows at bottom, full lockout, maintain plank, no resting on floor
Pull-up – Strict: Chin must clear bar, full arm extension at bottom
Bar Dips: shoulder below elbows at bottom, kip allowed
Ring Dips: shoulder below elbows at bottom, kip allowed
Muscle-ups: Must extend arms fully at bottom prior to beginning movement. Must lock out elbows when over the bar/rings before returning to start position. Must not come off bar/rings for all three reps
Handstand Push-ups: Head to floor, full lockout, kip allowed
L Pull-ups: Toes above hips at start and end of pull-up. Can lower the legs at every rep, but toes must be above hip before you start pull-up
Double Unders: unbroken, no snags
Rope Climbs to 15′: Start standing on floor, no jump, must touch over 15 ft. line. Must demonstrate foot lock. For Legless Climb must not use legs on the way up.
Box Jump (30″/24″): Two foot jump, full open hip at top
Toes-to-bar: Heels behind bar at bottom with fully extended arms, toes must touch bar together and must be between hands, unbroken reps
Knees-to-Elbows: Heels behind bar at bottom with fully extended arms, knees must touch elbows, arms straight
GHD Sit-ups: one hand touches ground, then touches post
Pistol – left/right legs: leg cannot touch ground, ankle depth. You may alternate legs or do L/R leg for 3 reps each
Kettlebell Swings: Arms must stay straight and ears in front of arms in overhead position
Double KB Overhead Walking Lunge (44#/26#): Extend KB’s overhead in each hand, knee must touch ground for each step
Passing Score = Men can have 5 No Go/Women 7 No Go
*Test movements in order, at conclusion of test athlete may re-test any failed movement for one more attempt.
7 rounds for time of:
Row 250m
5 Strict Handstand Push-ups
3 rounds NOT for time of:
12 Weighted Hollow Rocks
Actual group photo above of today’s participants for the Advanced RX Test by @robcwilson
Today we ran through the newly updated Advanced RX Skills Test 2.0. In order to attend the Saturday Advanced RX class at 10:45am you must pass the test. All participants today passed (which proved more challenging than the VERY old one but also a much better test)! Congrats to everyone who took this to help me validate if it was programmed correctly and to Jessika for passing for her first time for entry into the class.
Team “Air Force WOD”For Time:
40 Thrusters (95#/65#)
40 Sumo Deadlift High-pulls (95#/65#)
40 Push Jerks (95#/65#)
40 Power Snatches (95#/65#)
40 Front Squats (95#/65#)
* Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work.
** One athlete works on the bar at a time (the other rests), and the team is allowed to move to the next barbell skill once they have completed all 40 reps. Athletes alternate on the bar until 40 reps are complete and then move to the next exercise.
*** If the minute clock beeps during a repetition the athlete on the bar will complete their rep and then both athletes must complete four burpees.
**** There is a 30 minute cap.
Post total time.
5 rounds for time of:
12 Kettlebell Swings (53#/35#)
12 Power Cleans (115#/75#)
12 Box Jumps (24″/20″)
