Category: CF Games

Back Squat 2-2-2-2-2 & 5 RFT: Handstand Push-ups, Back Squats and Runs

Back Squat 2-2-2-2-2

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

Update Show: Liftoff Event Rundown

5 RFT: Handstand Push-ups, Back Squats and Runs

5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m

BTWB

Photo by @robcwilson

CrossFit Liftoff: Snatch: 1 Rep Max & CrossFit Liftoff: Clean & Jerk: 1 Rep Max

CrossFit Liftoff Event 1:

Snatch: 1 Rep Max

Record your best Snatch 1 Rep Max lift.

Update Show: Liftoff Event Rundown

CrossFit Liftoff Event 2:

Clean & Jerk: 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

BTWB

Photo by @robcwilson

SOLD OUT! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec. This session is sold out. Stay tuned for future sessions after the Holidays.

Today we completed the CrossFit Liftoff with the Snatch and Clean and Jerk 1RM Events. If you registered don’t forget to submit your scores by Monday for me to validate.

2016 CrossFit Games on ESPN2 This Sunday

Push Press 5-4-3-2-1 & 21-15-9: Front Squats, Kettlebell Swings and Runs

Push Press 5-4-3-2-1

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

Full Event Details Announced!

21-15-9: Front Squats, Kettlebell Swings and Runs

21-15-9 reps, for time of:
Front Squat (135#/95#)
Kettlebell Swing (70#/53#)
Run 400m

BTWB

Photo by @robcwilson

The CrossFit Liftoff: Snatch. Clean and jerk. Work out. Click here for tomorrow’s WOD.

Welcome to our November OnRamp crew who just started this week. Please introduce yourself when you see a new face!

Back Squat 3-3-3-3-3 & Chipper: Row, Double Unders, Burpees, HSPU, Hang Power Cleans, Thrusters

Back Squat 3-3-3-3-3

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

2016 CrossFit Liftoff Powered by Rogue

Chipper: Row, Double Unders, Burpees, HSPU, Hang Power Cleans, Thrusters

For time:
60 Row Calories
50 Double Unders
40 Burpees
30 Handstand Push-ups
20 Hang Power Cleans (115#/75#)
10 Thrusters (115#/75#)

BTWB

“Row Face” Photo by @robcwilson

This Saturday there will be no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!

Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come in at 0930 and plan on finding your max lifts. We will lift from 0930 to 1100.

Register for the Liftoff ($10)
Friday: Liftoff WOD will be programmed for all classes.
Saturday: 0930 – 1100 Snatch, Clean and Jerk. Both 1RM. Details will be provided on how this will be run for class. Don’t show up late. You will have 90 minutes to warm-up and Snatch first then Clean and Jerk.
After you complete all three workouts, submit your score online.

See below for more details on the Liftoff:

Snatch, Clean and Jerk, Workout

CF Games Update Show:

Halloween Update: Zombie Apocalypse

EMOM for 7 mins: Squat Cleans, Hang Squat Cleans and Jerks & FT: Rows; Front Squats, Push Press, AbMat Sit-ups

EMOM for 7 mins: Squat Cleans, Hang Squat Cleans and Jerks

Every 1 min for 7 mins do:
1 Squat Clean, pick load
1 Hang Squat Clean, pick load
2 Jerks, pick load
Split or Push. Perform as a complex.

Reebok Reunited Wins 2016 Team Series

FT: Rows; Front Squats, Push Press, AbMat Sit-ups

For time:
Row 1000m
— then —
27 Front Squats (95#/65#)
27 Push Press (95#/65#)
27 AbMat Sit-ups
21 Front Squats
21 Push Press
21 AbMat Sit-ups
15 Front Squats
15 Push Press
15 AbMat Sit-ups

BTWB

Photo by @robcwilson

We want to send Kristy (above center) a huge congratulations for completing her 1000th WOD at SnoRidge CrossFit! That’s right, 1000! That’s dedication, consistency, and an amazing track record. Thanks for sticking with us.

Saturday is our Frankenchipper, make sure you have a costume for the WOD!

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

The Team Series is final and after several teams were assessed penalties the top teams were re-ranked.

Overhead Squat 3-3-3-3-3 & AMRAP 15 mins: Strict Pull-ups, Box Jumps and Wall Balls

Overhead Squat 3-3-3-3-3

Rest as needed between sets.

Snatch, Clean and Jerk, Workout

AMRAP 15 mins: Strict Pull-ups, Box Jumps and Wall Balls

Complete as many rounds as possible in 15 mins of:
3 Strict Pull-ups
6 Box Jumps (30″/24″)
12 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

The banded OHS is a great warm-up for opening up the shoulders and chest, getting into a solid overhead squat position while providing tension in the squat without load. Using this as movement prep is recommended for everyone before grabbing the barbell.

Events:

The 8th annual “Frankenchipper” is coming!

When: 10/22 Saturday at 9:30am (we will run waves)

Frankenchipper 2.0:

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

8th annual Nugent Halloween Party:

Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.

This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)

The CrossFit Liftoff:

The Liftoff is coming in November. Snatch, Clean and Jerk. Workout.

The CrossFit Games on ESPN 2: Sunday 10/16/16

Team WOD: AMRAP: Rows, Deadlifts, Hang Power Cleans and Front Squats

As a Team of 2 complete as many rounds as possible in 18 mins of:
200m Row
3 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
7 Front Squats (115#/75#)

Partner workout. While one person rows, the other does an AMRAP of 3,5,7. When the partner completes 200m, swap and pick up the AMRAP exactly where the other partner left off.
Post total rounds.

BTWB

Photo by @robcwilson

Advanced RX: Lifting: Hang Snatch and Snatch & Pt. 1 2010 NW Regional Event & Pt. 2: Rows, AbMat Sit-ups and Kettlebell Overhead Walking Lunges

Advanced RX Class:

Lifting: Hang Squat Snatches and Squat Snatches

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Regrip, adjust load as needed

Pt. 1 2010 Northwest Regional Event

3 rounds for time of:
10 Overhead Squats (135#/95#)
50 Double Unders

Rest 5 minutes then complete Pt. 2

Every Second Counts Now on Netflix

Pt. 2: 3 RFT: Rows, AbMat Sit-ups and Kettlebell Overhead Walking Lunges

3 rounds for time of:
Row 300m
40 AbMat Sit-ups
10 Kettlebell Overhead Walking Lunges (Choose load)

BTWB

Photo by @robcwilson

Throwback to the 2009 CF Games at the Ranch. Find the movie on Netflix.

Deadlift 5-5-5 & Descending Ladder: Deadlifts and Chest-to-bar Pull-ups

Deadlift 5-5-5

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

Watch the 2016 Games on ESPN2 This Fall

10-9-8-7-6-5-4-3-2-1: Deadlifts and Chest-to-bar Pull-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (225#/155#)
Chest-to-bar Pull-up

BTWB

Photo by @robcwilson

Congrats to Brian (pictured) who took and passed the Advanced RX Skills Test version 2.0 tonight! This test isn’t easy and is required for entry to the Advanced Class on Saturdays. Men are allowed 5 No-Go’s and Women are allowed 7 No-Go’s.

Set your DVR for this Sunday and next Sunday! The 2016 CF Games will be on ESPN2 and will feature 7 new 1 hour specials recapping the Men’s and Women’s events with new footage.