Category: Beyond the Whiteboard

EMOM for 8 mins: Hang Squat Snatches and Squat Snatches & 3 RFT: Thrusters and Burpees

Every 1 min for 8 mins: Hang Squat Snatches and Squat Snatches

Every 1 min for 8 mins do:
1 Hang Squat Snatch
1 Squat Snatch

3 RFT: Thrusters and Burpees

3 rounds for time of:
15 Thrusters (95#/65#)
12 Burpees

BTWB

Happy 350th WOD to Alison!

Chest bumps and butt slaps to Debra who will be competing in the Masters Qualifiers and completing all four WOD’s between Friday and Monday.

The CrossFit Games Masters Qualifier has begun. See all events here.

Deadlift 3-3-3-3-3 & AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3
Touch and Go. Do not compromise your back for load. Focus on midline stabilization.

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
4 Handstand Push-ups
8 Deadlifts (185#/135#)
12 AbMat Sit-ups
20 Double Unders

Photo by Rob W.
Tomorrow at 5pm is the announcement of all four Masters Qualifier WOD’s.
The 2015 Masters CrossFit Games Qualifier Begins This Week
BTWB CrossFit Games Update: April 21, 2015
Events:
We realize June 28th seems like a long time away, however, if you are planning to attend the Paleo Cooking Seminar with PaleoNick, we need you to sign up NOW to ensure we don’t have to cancel. There are 13 people currently signed up and we need to hit 24.
We had a lot of people SAY they were interested in attending…. Now we need those people to actually sign up.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual cooking class. You will leave with several prepared meals! It will be a lot of fun!

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

Results
Results cont

Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and Go. Do not compromise your back for load. Focus on midline stabilization.

EMOM for 7 mins: Strict Pull-ups and Push Up (Deficit) & Chipper: Run, Wall Balls, Muscle-ups

Every 1 min for 7 mins: Strict Pull-ups and Push Up (Deficit)

Every 1 min for 7 mins do:
3 Strict Pull-ups
5 Push Up (Deficit)

Deficit Push-up RX 45# plates for men, 25# for women.

8 Reasons Why You Aren’t Getting Stronger

Chipper: 400m Run, Wall Balls, and Muscle-ups

For time:
Run 400m
30 Wall Balls (20#/14# to 10 ft./ 9 ft.)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m

Scale 1 MU : 1 Ring Dip (10 Ring Dips each set)

BTWB

Photos by Rob W.

Congrats to Shay for her 100th WOD! She wanted to do handstands for the whole class but instead I made her do wall balls first.

Story of the Open

Every 1 min for 7 mins: Strict Pull-ups and Push Up (Deficit)s

Every 1 min for 7 mins do:
3 Strict Pull-ups
5 Push Up (Deficit)s
Deficit Push-up RX 45# plates for men, 25# for women.

Overhead Squat 3-3-3

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

Overhead Squat 3-3-3 & "Nancy"

Overhead Squat 3-3-3

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

“Nancy”

5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

BTWB

Photo by Rob W.

Congrats to Travis for getting his first and second muscle-up tonight! He has been practicing skills and progressions for awhile now and it’s great to see it pay off.

Events:

This June we are hosting PaleoNick for a fun and interactive Cooking seminar and Nutrition Lecture. Learn how to eat and cook Paleo-style delicious meals to fuel yourself. The spots are starting to fill up so if you want to register do it soon.

At the end of April we will be posting this to other local affiliates to spread the word. Registration is below.

Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

Regionals are right around the corner. Got your tickets? 2015 Regional Tickets on Sale

Advanced RX: Squat Clean 1-1-1-1-1 & 12-9-6-3: Squat Cleans, Burpee Muscle Ups and 400m

Advanced RX Class:

Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.

12-9-6-3: Squat Cleans, Burpee Muscle Ups and 400m

12-9-6-3 reps, for time of:
Squat Clean (135#/95#)
Burpee Muscle Up
Run 400m

* Scale to Burpee Pull-up

BTWB Photo by Rob W.
We are taking sign-ups for our next OnRamp session.
Info on OnRamp
Register for OnRamp
May OnRamp Schedule:
Tues. 5/5 at 7pm
Thurs. 5/7 at 7pm
Sat 5/9 at 8:30am
Tues. 5/12 at 7pm
Thurs. 5/14 at 7pm
Sat 5/16 at 8:30am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
A Chat With Dan Bailey
Results

Team WOD: AMRAP #1 Run & Squat Clean; AMRAP #2 Run & Rope Climb

In teams of 2 complete:

AMRAP#1 in 9 Minutes:
200m Run
Max Rep Squat Clean (115#/75#)
* Rest 2 Minutes
AMRAP #2 9 Minutes:
200m Run
Max Rep Rope Climbs (15′)
* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.
** Sub 2 Supine Rope Climbs to each Rope Climb.
*** If class size is large start 1/2 teams on AMRAP #1 and other teams on AMRAP #2

BTWB