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.
Category: Beyond the Whiteboard
EMOM for 10 mins: Power Clean & 3 RFT: Runs, Chest-to-bar Pull-ups, Air Squats and Chest-to-bar Pull-ups
3 RFT: Runs, Chest-to-bar Pull-ups, Air Squats and Chest-to-bar Pull-ups
3 rounds for time of:
Run 400m
9 Chest-to-bar Pull-ups
50 Air Squats
9 Chest-to-bar Pull-ups
Every 1 min for 10 mins: Power Clean
Every 1 min for 10 mins: Power Clean
2 Power Cleans, pick load
Every 1 min for 10 mins.
Does not have to be touch and go. OnRamp grads scale to Hang Power Cleans.
Advanced RX: "Roney"
Advanced RX Class:
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Roney“
4 rounds for time of:
Run 200m
11 Thrusters (135#/95#)
Run 200m
11 Push Press (135#/95#)
Run 200m
11 Bench Press (135#/95#)
BTWB
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine. ~ crossfit.com
Pic by @robcwilson
On Tuesday the CF Games begin! We will kick off the week coaching, cheering and supporting Jules as she takes on three days of awesome workouts against the other top 9 teens in the 16-17 year division. I personally cannot wait to be able to coach her at the Games. She’s put in countless hours and days of hard training and skill work and she couldn’t be more ready than she is both mentally and physically. The whole gym wishes you good luck and we know you will kill it in Carson!
SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:
- Wednesday 7/22: 0930 and 1130 classes cancelled
- Saturday 7/25: 1045 Advanced RX Class cancelled
- Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
- ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)
Want to know the workouts that have been announced for the Games so far? Click here.
CrossFit Games Update: Women’s Picks
Team WOD: Box Jumps, Wall Balls, Ball Slams
Team WOD: Box Jumps, Wall Balls, Ball Slams
Teams of 3
4 rounds for time of:
20 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
20 Ball Slams (30#/20#)
Post total time.
* One person on each station – teams must rotate through each station, teams can only rotate stations after everyone on the team has finished their station.
BTWB
Pics by @robcwilson
SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:
- Wednesday 7/22: 0930 and 1130 classes cancelled
- Saturday 7/25: 1045 Advanced RX Class cancelled
- Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
- ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Snatch 1-1-1-1-1 & AMRAP 12 mins: Pull Up (Strict), Power Snatches and Overhead Squats
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Pull Up (Strict), Power Snatches and Overhead Squats
Complete as many rounds as possible in 12 mins of:
3 Pull Up (Strict)
6 Power Snatches (95#/65#)
9 Overhead Squats (95#/65#)
Handstand Hold : 3x Max Hold
Handstand Hold Practice & AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups
Handstand Hold Practice: 3x Max Hold or Progressions
Handstand Hold 3x Max Hold Freestanding
Or Work on Handstand hold against the wall
AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups
Complete as many rounds as possible in 20 mins of:
10 Handstand Push-ups
15 Burpee Onto Plates (45# plate)
20 Kettlebell Swings, 53/35 lbs
25 AbMat Sit-ups
BTWB
Pics by @robcwilson; Photobomb by Lindsay
SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:
- Wednesday 7/22: 0930 and 1130 classes cancelled
- Saturday 7/25: 1045 Advanced RX Class cancelled
- Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
- ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)
We are very grateful that the coaches not attending the Games will be stepping up to cover so many of the class times to keep the gym running on an almost normal day to day operation. We definitely couldn’t do it without all of our great coaches! Please thank them for adjusting their schedules.
Carson’s Newest ‘Dottir’
New team event announced:
Individual Event Goes Team
Carson’s Newest ‘Dottir’
New team event announced:
Individual Event Goes Team
Front Squat 3-3-3
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.