Category: CF Games

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.

BTWB

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

BTWB

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

BTWB

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

BTWB

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.

BTWB

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.

BTWB

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.

BTWB

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

BTWB

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.

BTWB

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

BTWB

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.

BTWB

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

BTWB

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.

BTWB

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

BTWB

Photo by @robcwilson

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

Results

5 RFT: Run, Push-ups and AbMat Sit-ups & Post WOD: Mobility

5 RFT: Run, Push-ups and AbMat Sit-ups

5 rounds for time of:
Run 400m
30 Push-ups
30 AbMat Sit-ups
* Scale to Hand Release Push-ups. Performance standards for push-ups: Tight plank, Chest below elbows, thighs off ground, no snake or worm, heads stays neutral (not dipping to ground)

BTWB

Post WOD: Mobility

Mobility

This is not a timed workout.
* 10 minutes of mobility post WOD

BTWB

Photo by @robcwilson

$1 Million in Payouts Already Earned this Season

Results

Results cont

Weighted Pull-up 1-1-1-1-1 & FT: Thrusters, Run and Rope Climbs

Weighted Pull-up 1-1-1-1-1

Weighted Pull-up 1-1-1-1-1

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

BTWB

FT: Thrusters, Run and Rope Climbs

For time:
21 Thrusters (95#/65#)
Run 400m
4 Rope Climbs (15 ft)
18 Thrusters
Run 400m
3 Rope Climbs
15 Thrusters
Run 400m
2 Rope Climbs
* Scale to 2 Supine RC to 1 RC

BTWB

Photo by @robcwilson

Why Mayhem Independence Gets the Wodapalooza Team Invite

Results

Results cont

Push Press 3-3-3-3 & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs

Push Press 3-3-3-3

Push Press 3-3-3-3

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

BTWB

10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m

BTWB

Photo by @robcwilson

Wodapalooza Gathers the Best CrossFitters for Annual Miami Festival

This Sanctional is a big one.  In addition to Games invites for top team, man and woman, there is a total prize purse of $400,000 for the top-ten finishers for elite individuals and team divisions. Expect the usual big names battling it out with some new formats or movements thrown in.

How to Watch: Wodapalooza

Results

Results cont

SNORIDGE CROSSFIT