21-18-15-12-9-6-3: Kettlebell Swings and Push-up (hand release)

21-18-15-12-9-6-3: Kettlebell Swings and Push-up (hand release)

21-18-15-12-9-6-3 reps, for time of:
Kettlebell Swing (53#/35#)
Push-up (hand release)
* Sub DB for KB swing. Use two hands and swing DB between legs to overhead using straight arms and KB technique. Keep back flat and core braced, eyes up.

Photo by @robcwilson

Our second checkout for equipment loans is complete and we had a large amount of dumbbells, kettlebells, boxes and PVC’s go out the door. Thanks for showing up and hope this helps serve you well for the duration of this stay-at-home order.  Can’t wait to see everyone back in the gym!

Crossfit announced the “Support Your Local Box” fundraiser

Registration opens tomorrow for the above event and we are programming this each Friday! Please sign up and register, regardless of any donation. It’s free and I think with everything going on it’s important to show as realistic a number of those participation around the world as possible.

I had originally programmed the 2012.1 Open WOD of 7 minutes of burpees to a 1 ft. target overhead this week but have pushed it out since I can see this being one of the events.

More info:

“The Open” At Home Edition

FT: Air Squats, Double Unders, Air Squats and Double Unders

FT: Air Squats, Double Unders, Air Squats and Double Unders

For time:
100 Air Squats
100 Double Unders
100 Air Squats
100 Double Unders
* DU scale = 150 singles OR complete 100 line hops (jump laterally over a line; each jump =1 rep)

Congrats to Coach Shay and Andrew on their new healthy baby girl Amelie! Can’t wait for her to meet the gym family!

Photo by @robcwilson

CrossFit Announces Online Competition To Raise Cash For Affiliates

4 RFT: Run, Single Arm Dumbbell Rows, and Single Arm Thrusters

4 RFT: Run, Single Arm Dumbbell Rows, and Single Arm Thrusters

4 rounds for time of:
Run 200m
10 Single Arm Dumbbell Row (Left), pick load
10 Single Arm Dumbbell Row (Right), pick load
Run 200m
8 Thruster (One Arm L), pick load
8 Thruster (One Arm R), pick load
* Use KB or DB

Socially distant running photo by @robcwilson

Something to watch if you have iTunes:

Viewer’s Guide: “The Fittest”

Single Arm Bent Over Dumbbell Row

Single Arm Thruster

3 RFT: Double Unders, Goblet Squats, Lateral Burpees, Hollow Rocks and OH Tricep Extensions

3 RFT: Double Unders, Goblet Squats, Lateral Burpees, Hollow Rocks and OH Tricep Extensions

3 rounds for time of:
40 Double Unders
30 Goblet Squats, pick load
25 Lateral Burpee Over Dumbbells
20 Hollow Rocks
15 Dumbbell Overhead Tricep Extensions, pick load
* Sub KB for DB and lay on side for burpees. OH Tri Extension is two hands holding DB head or KB Handle. Lower behind head.

FQ: Handstand and HS Walk Practice & Opt. 1: AMRAP 10 mins: Handstand Push-ups and Alternating DB Snatches & Opt. 2: AMRAP 10 mins: Handstand Push-ups and KB Swings

FQ: Handstand and HS Walk Practice

For quality:
Handstand Walk Practice, 10 mins
* Practice HS, HSPU or HS Walk depending on space. Scale to HS hold and shoulder taps

Opt. 1: AMRAP 10 mins: Handstand Push-ups and Alternating DB Snatches

Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Alternating Dumbbell Snatches (50#/35#)
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU

Opt. 2: AMRAP 10 mins: Handstand Push-ups and KB Swings

Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Kettlebell Swings (53#/35#)
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU

Photo by @robcwilson

With the latest Stay-at-home announcement from the Gov. it appears we will remain closed another week.  Tentatively hoping for being able to reopen on 4/8.  We are assessing what this announcement means for our gym and trying to understand the impacts. We will be communicating our plans for April and beyond as we learn more.

We also wanted to fill you in on how we are trying to continue to offer services and value to our members:

  • We are programming a daily workout everyday that can be done at home. We are publishing it on several different places (this website under “workout of the day”, our Instagram account, and also on beyondthewhiteboard.com).  Most of these are bodyweight workouts and have modifications in the notes.
  • We have been including WOD movement demo videos from YouTube sources in the beyondthewhiteboard.com app for anything unfamiliar and to show good technique and form.
  • We have loaned out equipment for our members in the form of either one dumbbell or one kettlebell, one abMat, and a jump rope for anyone in need. If you have been unable to receive this and want to check out equipment please let us know and we can coordinate a time with you.
  • Our gym community has come together through our Facebook group sharing videos of their at-home workouts, and we encourage everyone to continue this!
  • Links to these resources can be found on the bottom of our website.

Please hang in there with us and continue to check back here for updates, daily at home workouts you can do and other CrossFit related info.   We truly appreciate your support!

Rogue Joins the Fight Against COVID-19

Stronger Together: CrossFit Games Athletes Deliver Messages of Hope to Global Community

Opt. 1: 10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries & Opt. 2: 10 RFT: Kettlebell Sumo Deadlift High-pulls, KB Box Step-ups and Single Arm KB Overhead Carry

Opt. 1: 10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries

10 rounds for time of:
8 Single Dumbbell Hang Clean & Jerks (50#/35#)
12 Dumbbell Box Step-ups
Single Arm Overhead Carry, 50 ft
* If you have a KB see Alternate Option 2
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with DB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.

Opt. 2: 10 RFT: Kettlebell Sumo Deadlift High-pulls, KB Box Step-ups and Single Arm KB Overhead Carry

10 rounds for time of:
8 Kettlebell Sumo Deadlift High-pulls (53#/35#)
12 Kettlebell Box Step-ups
Single Arm Kettlebell Overhead Carry, 50 ft
* If you have a DB see Alternate Option 1
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with KB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.

Photo by @robcwilson

Survival Of The Fittest: The Sanctionals Workforce Dilemma

Opt. 1: 5 RFT: Run and Alternating DB Snatch & Opt. 2: 5 RFT: Run and Kettlebell Swings

Opt. 1: 5 RFT: Run and Alternating DB Snatch

5 rounds for time of:
Run 200m
20 One Arm Alternating Dumbbell Snatches, pick load
* Choose Opt. 1 or 2. Or if you have a barbell complete 20 PS reps at 45#/33# each round. Don’t drop DB.

Opt. 2: 5 RFT: Run and Kettlebell Swings

5 rounds for time of:
Run 200m
20 Kettlebell Swings, pick load
* Choose Opt 1 or 2, use a mat under KB if you can

Social Distancing Photos by @robcwilson

Equipment Checkout was a success! If there is anyone who needs to still draw a piece(s) of equipment let us know. We will have another pickup window on Friday for anyone who missed it. Stay tuned!

Thanks to everyone for your support during this unprecedented time.  We’ve been fortunate to hit 11 years in operation and have been profitable from day 1; and I’ve never been concerned about our gym and the future of so many small and medium size businesses as I am now. Without each and every one of you there would be no SnoRidge CrossFit community. Michelle and I are overwhelmed at how many of you have reached out to us during this closure.

Breaking: Potential Early Release For The Fittest Documentary

Snatch Pull + Hang Power Snatch 1-1-1-1 & FT: Power Snatches and AbMat Sit-ups

Snatch Pull + Hang Power Snatch 1-1-1-1

Snatch Pull + Hang Power Snatch 1-1-1-1

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

FT: Power Snatches and AbMat Sit-ups

For time:
21 Power Snatches (95#/65#)
63 AbMat Sit-ups
15 Power Snatches
45 AbMat Sit-ups
9 Power Snatches
27 AbMat Sit-ups

Photo of Coach Reid by @robcwilson

COVIV-19 is impacting not only the Games season but affiliates worldwide.  Many won’t make it and will be forced to close their doors for good. We are hopeful and grateful for your support in this tough time! Without you there is no SnoRidge CrossFit.

What Coronavirus Could Cost Your Affiliate

Coronavirus Wave Spreads Through CrossFit Sanctionals Season

Results

Results cont

Front Squat 8-8-8 & 4 RFT: Runs, Toes To Bars and Medicine Ball Cleans

Front Squat 8-8-8

Front Squat 8-8-8

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

4 RFT: Runs, Toes To Bars and Medicine Ball Cleans

4 rounds for time of:
Run 400m
15 Toes To Bars
15 Medicine Ball Cleans

Photo by @robcwilson

Clean & Jerk Speed Ladder At Australian CrossFit Championship

Mia Hesketh, Jay Crouch and Starr Strength Black Earn Games Invitations at Australian CrossFit Championship

Results

Results cont

Advanced RX: EMOM for 10 mins: 1 Hang Power Clean & AMReps 8 mins: Hang Power Clean

Advanced RX Class:

EMOM for 10 mins: 1 Hang Power Clean

1 Hang Power Clean, pick load

Every 1 min for 10 mins.

AMReps 8 mins: Hang Power Clean

As many reps as possible in 8 mins of:
Hang Power Clean (205#/140#)

Each time you break, perform 30 Air Squats

Photo by @robcwilson

Mia Hesketh, Jay Crouch and Starr Strength Black Earn Games Invitations at Australian CrossFit Championship

Results