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5 RFT: Rows and Wall Balls5 rounds for time of:
Row 500m
25 Wall Balls (20#/14#)
Rest 2 mins
* At home complete Run 400m and 25 slam balls, w/ rest
21-18-15-12-9: Run, Sumo Deadlift High-pulls and Push Press21-18-15-12-9 reps, for time of:
Run 200m
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
* Sub a KB for both movements. If you have only a DB do DB Alt Snatch and DB PP.
Photo by @robcwilson @snoridgecrossfit
We’re BACK! Reopening guidelines were sent out via email, and posted to our website as well as FB Group. Make sure you read them, sign up for class, and contact us if you haven’t received them!
Some classes have waitlists already while some are wide open if you choose a different day. We ask that you try to be flexible and adjust where possible during Phase 1.5. Once we move to Phase 2 we will have larger classes.
Toomey and Vellner Win Rogue Invitational in Dominating Fashion
Results conthttps://www.snoridgecrossfit.com/wp-content/uploads/2020/06/06-17-20-WOD-Results-cont.jpg
FGB Style: Box Jumps, Hand Release Push-ups and Air Squats4 rounds, 1 min per station, for reps:
Box Jump (24″/20″)
Hand Release Push-up
Air Squat
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Toomey and Vellner Win Rogue Invitational in Dominating Fashion
Opt. 1: AMRAP 15 mins: Single Arm KB Clean & Press and KB Goblet LungesComplete as many rounds as possible in 15 mins of:
12 Single Arm Kettlebell Clean & Press (53#/35#)
12 Kettlebell Goblet Lunges (53#/35#)
* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side
Complete as many rounds as possible in 15 mins of:
12 Single Arm Dumbbell Clean & Press, pick load
12 Dumbbell Goblet Lunges, pick load
Photo by @robcwilson @snoridgecrossfit
Please check your email for more details on our reopening that was sent out yesterday.
It’s time! We are going to be reopening for limited outdoor classes beginning Wednesday, June 17th as part of Phase 1.5. According to King County, Phase 1.5 or “Modified Phase 1” allows for outdoor exercise classes up to 5 people with one instructor. We must still adhere to other state published guidelines for Phase 2 for gyms. We are beginning with that. This means we will be outdoors. Weather will be a factor. We will still adhere to the below steps but we will not be allowing workouts inside the gym or using the rig or other areas. A bathroom and necessary equipment will be accessible inside and must be sanitized after use but we will not be allowing indoor classes. Please be prepared.
We will share the final schedule and steps out beginning early next week for you to reserve your class on MindBody (via MindBody web or MindBody App). We ask that as we begin to please not book more than 2 classes per week to allow for as many members to have access to a class. We also ask that you try to have flexibility in your schedule if possible to reserve an open spot if your preferred time is full. We expect that we will be in Phase 2 before the end of the month and will be able to move classes inside. Please download the app now to be ready to register for classes.
I have emailed the Guidelines for our reopening plan and preliminary schedule. Please READ this. I know it’s lengthy but it’s necessary. It will have all the info (save the online / app steps and guide for reserving a class) that you need. That will come separately early next week.
For those who checked out equipment, please plan to bring it back the by Monday June 22nd. Stay tuned for updates here on our website, Facebook group and I’ll email final schedule and registration steps soon. Thanks for supporting us!
Injury Forces Mathew Fraser to Withdraw From Rogue Invitational
Tabata: Air Squats, AbMat Sit-ups, Strict Pull-ups and Dumbbell Push PressTabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Strict Pull-up
Rest 1 min
Tabata Dumbbell Push Press, pick load
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* Single arm DB or KB Push Press (alternate sets per arm each 20s interval). Sub Bent Over Row for Pull-up.
* Warm Up 2 rds of:
12 Bootstrappers
4 Inchworms plus push-up
12 high kick (monster walks)
4 lunge and reach
8 Pike Push-up
Photo by @robcwilson @snoridgecrossfit
5 RFT: Double Unders, Walking Lunges and Weighted Box Step-ups5 rounds for time of:
50 Double Unders
15 Walking Lunges
15 Weighted Box Step-ups
* Choose load on step ups. Scale DU to Singles or do 50 lateral line hops.
* Warm-up 3 rds of:
7 Pass thru
7 KB or DB Deadlift
7 PVC Power Snatch
7 Squat Thrusts
3 Inch worm w/ Push-up
10-15 Single Unders
Photo by @robcwilson @snoridgecrossfit
Photo by @robcwilson @snoridgecrossfit
AMRAP 12 mins: Toes-to-bars, Single Dumbbell Hang Clean & Jerks and RunComplete as many rounds as possible in 12 mins of:
8 Toes-to-bars
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
Run 100m
* Sub 8 Supine toes to DB/KB or 8 V-ups for 8 T2B
Supine Toes to Kettlebell or Dumbbell
* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side
Photo by @robcwilson @snoridgecrossfit
Gillette Partners with Rogue Invitational Qualifiers for National Campaign
Pull-ups, AbMat Sit-ups and Box JumpsComplete as many rounds as possible in 20 mins of:
10 Box Dips
20 Pull-ups
30 AbMat Sit-ups
40 Box Jumps (24″/20″)
* Sub Pull ups to Single Arm Bent Over DB/KB/Rows
* WU: 2 rds of:
3 Inchworms plus push-up
6 Lunge and reach
9 Pass Thru
12 Step Ups
Photo by @robcwilson @snoridgecrossfit
Complete as many rounds as possible in 14 mins of:
3 Box Dips
5 Pull-ups
10 AbMat Sit-ups
15 Box Jumps, 24/20 in
* Sub 5 Pull-ups to 6 Bent Over DB/KB Row (3 each arm) – Typo on BTWB
Photo by @robcwilson @snoridgecrossfit
Death By – Dumbbell Goblet Thrusters: 2 reps + 2 reps / 1 minWith a continuously running clock perform:
2 Dumbbell Goblet Thrusters, pick load in the first 1 min
4 Dumbbell Goblet Thrusters, pick load in the second 1 min
6 Dumbbell Goblet Thrusters, pick load in the third 1 min
…
Continuing this for as long as you are able.
* Warm-up 2 rds of:
10 Pass thru
10 PVC Thruster
10 Cherry Pickers (3 count)
7 DB Push Press (Goblet hold)
7 DB Squat (Goblet hold)
Photo by @robcwilson @snoridgecrossfit