Category: CF Games

"Team America"

SnoRidge CrossFit_Partner WB by Rob W“Team America”

In teams of 2 complete for time:

100 KBS (53#/35#)
50 Burpees
30 T2B
10 Snatches (any style) (155/105#)
30 T2B
50 Burpees
100 Partner Wall Balls (20/14#)
For time.
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

BTWB 

SnoRidge CrossFit_Team WOD by Rob W

Pics by @robcwilson

Fun 4th yesterday with a recurring team theme for both classes using the old Outlaw Way Team America WOD.

Wondering what the first announced event is for the Games in a few weeks? Keep in mind this is likely not Event 1 for individuals, but just the first announced event.

First Event Announcement for 2015 Games

How to Watch the Games in 2015

Results

Bench Press 5-5-5-5-5 & AMRAP 7 mins: Box Jump Overs and Ball Slams

SnoRidge CrossFit_BP by Rob WBench Press 5-5-5-5-5

Bench Press 5-5-5-5-5

BTWB

AMRAP 7 mins: Box Jump Overs and Ball Slams

Complete as many rounds as possible in 7 mins of:
7 Box Jump Overs (24″/20″)
10 Ball Slams (30#/20#)

BTWB 

4th of July Schedule:

 Normal classes! Main class at 0930 and Advanced RX class at 10:45.

CrossFit Games Update: Male Rookies

Results

Squat Clean 1-1-1 & 2 RFT: Run, Double Unders and Power Cleans

SnoRidge CF_Clean by Rob WSquat Clean 1-1-1

Squat Clean 1-1-1

BTWB

2 RFT: Run, Double Unders and Power Cleans

2 rounds for time of:
Run 600m
75 Double Unders
10 Power Cleans (225#/135#)

BTWB 

Photo by @robcwilson

4th of July weekend schedule will be the same as our normal operating schedule. On Saturday we will have a team workout for the Main Class and also the Advanced RX Class. Team AMERICA!

Whatever you do over the weekend please remember to stay safe.

Regionals recap video:

Story in the West

Results

Results cont

Skill: Muscle-ups and Ring Dips & Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)

SnoRidge CrossFit_MU by Rob WSkill: Muscle-ups and Ring Dips

Every 1 min for 6 mins do:
1 Muscle-up
2 Ring Dips

Or

Every 1 min for 6 mins do:
5 Ring Dips

BTWB

Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)

For time:
45 Row (calories)
45 Deadlifts (225#/155#)
45 Pull-ups
45 Lateral Burpee (Over Barbell)

* NOTE: Break up the reps however you choose. Just get the work done. Perform as a chipper or strategize your own rounds by breaking any exercise into smaller sets.

BTWB 

Photo by @robcwilson

Today’s WOD was a different sort of test. This “choose your adventure” or “pick your path” type of workout is a test of strategy. The work required was all the same (45 reps of each exercise) but HOW you wanted to complete it was up to you.  Multiple sets of small reps, few sets of large reps, all at once of each or some of the exercises; however you wanted to tackle it made for an interesting experiment in efficiency. There was no “right” way and many chose a very different strategy. End result was a tough workout with the bodies hitting the floor.

CrossFit Games Update: Female Rookies

Results

Results cont

Advanced RX: Clean & Jerk 1-1-1 & Chipper

SnoRidge CF_MU by Rob WAdvanced RX Class:

Clean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

BTWB

Chipper: Run, Wall Balls, Kettlebell Swings, Box Jump Overs, Power Snatches, and Muscle-Ups

For time:
Run 800m
50 Wall Balls (20#/14#)
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Power Snatches (135#/95#)
10 Muscle-ups

BTWB

SnoRidge CF_Heat Wave by Rob W

Photos by @robcwilson

Fun in the sun then had to beat the heat with a sprinkler cool down.

Good luck to Jules on Sunday who is competing at the USAW Youth Nationals in MN. She will lift approximately at 10am PST. Click the Live Stream to watch the competition and her lifts!

Reminder: Sunday is also the PaleoNick Cooking Seminar.  Looking forward to hosting this and seeing everyone become a culinary ninja!

Story in the Atlantic

Results

Strict Pull-ups : 5×3 & 21-15-9: Power Cleans and Ring Dips

SnoRidge CF_Pull-up by Rob WStrict Pull-ups: 5 x 3 or Strict Muscle-ups: 3 x Max Effort

Strict Pull-ups 5×3 or Strict Muscle-Ups 3xMax effort

Rest as needed between sets.

BTWB

“Power Elizabeth”

21-15-9: Power Cleans and Ring Dips

21-15-9 reps, for time of:
Power Clean (135#/95#)
Ring Dip

BTWB 

Photo by @robcwilson

CrossFit Games Update: Team Edition Part 2

Results

Results cont

Squat Snatch (High Hang) 1-1-1-1-1 & FT: Rows; Overhead Squats, Burpees

Squat Snatch (High Hang) 1-1-1-1-1

Squat Snatch (High Hang) 1-1-1-1-1

BTWB

FT: Rows; Overhead Squats, Burpees, Overhead Squats, 9 and more

For time:
Row 1000m
— then —
18 Overhead Squats (95#/65#)
18 Burpees
15 Overhead Squats
15 Burpees
12 Overhead Squats
12 Burpees
9 Overhead Squats
9 Burpees
6 Overhead Squats
6 Burpees
3 Overhead Squats
3 Burpees

BTWB

SnoRidge CrossFit_OHS by Rob W

Photo by @robcwilson

Good luck to Jules this weekend competing at the USAW Youth Nationals in MN. She will lift Sunday morning/midday. There will be a live stream to watch the competition and it will be posted here and in the SRCF Facebook group.

2015 CF Games:

25 Days to go!

The 2015 Reebok CrossFit Games Start Here …

CrossFit Games Update: Team Edition Part 1

Results

Results cont

Hang Power Clean 3-3-3-1-1-1 & Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press and Double Unders

SnoRidge CrossFit_Hang PC PR by Rob WHang Power Clean 3-3-3-1-1-1

Hang Power Clean 3-3-3-1-1-1

BTWB

Chipper: Handstand Push Ups, Toes To Bar, Run, Push Press and Double Unders

For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75#/55#)
150 Double Unders

BTWB 

PR pic by @robcwilson

Hang PC_Girls

Rookies of the ’15 Games

Lots of PR’s for Hang Power Cleans today!

Paleo Nick will be here this Sunday. If you are still interested then this is the last chance you can sign up. There are a couple spots remaining.

Events:

Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF. Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member.

It is a nutrition chat as well as an actual hands on cooking class. You will learn about the paleo diet. You will get to learn how easy it can be to cook “paleo”. 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

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

Results

Results cont

Back Squat : 2 Rep Max & 5 RFT: Thrusters, Push Up (Rings) and Run

SnoRidge CrossFit_BS_by Rob WBack Squat : 2 Rep Max

Find your Back Squat 2 Rep Max.

BTWB

5 RFT: Thrusters, Push Up (Rings) and Run

5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)
Run 200m

BTWB 

500th WOD_Kelli S

Congrats to Kelli S. on her 500th WOD tonight!

Photo by @robcwilson

Fitness Feast at the East

Results

Results cont

SNORIDGE CROSSFIT