Category: CF Games

Hero Week: Wittman

SnoRidge CrossFit_WittmanHero Week: Wittman

7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st BN, 12th Infantry Regiment, 4th BDE Combat Team, 4th Infantry DN, based out of Ft. Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ crossfit.com

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Photo by @robcwilson

Monday Schedule:

The ONLY classes on Memorial Day Monday will be at 0830, 0930, and 1030. ALL other class times are cancelled. We are programming “Murph” which is a long Hero WOD. Monday will officially end “Hero Week”.

Sign-up times are posted on the whiteboard in the gym. As of now the 0930 and 1030 are full, and there are a few spots left for the 0830.

  • If you did not sign up show up and we will fit you in between waves.
  • If you already signed up please stick to your time slot.

Week 3 Regional Recap: Day 1

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Hero Week: DT

SnoRidge CrossFit_Clean and JerkClean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

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Hero Week: DT

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~ crossfit.com

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Photo by @robcwilson

Sign-ups for Memorial Day Murph on Monday are on the whiteboard.  The 0930 class is full, so 10:30 is still available.

Annie Thorisdottir, “DT” at men’s weight of 155# in 8:27 – [video]

2016 Regionals Week 2 Highlights

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Squat Clean 2-2-2-2 (Touch and Go) & 10 RFT: Squat Cleans, Deadlifts and Double Unders

SnoRidge CrossFit_PR Bell_DebbieSquat Clean 2-2-2-2 (Touch and Go)

Squat Clean 2-2-2-2

Use the heaviest weight you can for each set.
(Touch and Go)

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10 RFT: Squat Cleans, Deadlifts and Double Unders

10 rounds for time of:
2 Squat Cleans (165#/110#)
5 Deadlifts (165#/110#)
20 Double Unders

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PR Bell Photo by @robcwilson

ATTENTION: Tomorrow, Saturday 5/21 due to the West Regional there will be no Advanced RX Class. We will only have the 0930 class with the usual Team Workout with Coach Rob.

For those going to the West Regional in Portland we will see you all there!

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Alt EMOM 10 mins: Clean & Jerks and Ring Dips & FT: Rows, Clean & Jerks and Air Squats

Alt EMOM 10 mins: Clean & Jerks and Ring Dips

Every 1 min for 10 mins, alternating between:
2 Clean & Jerks, pick load
5 Ring Dips

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SnoRidge CrossFit_RowFT: Rows, Clean & Jerks and Air Squats

For time:
Row 1000m
15 Clean & Jerks (155#/105#)
100 Air Squats

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Photo by @robcwilson

No Advanced RX Class this Saturday! Only class we will be open for on Saturday will be the 0930 Team Workout.

We will be at the West Regional in Portland:

West Regional Preview

West Regional: Cole Sager

Regional Seedings: Atlantic and West

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EMOM for 11 mins: 2 Hang Squat Snatch & FT: AbMat Sit-ups and Burpees

SnoRidge CrossFit_Hang SnatchEMOM for 11 mins: 2 Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.
Regrip allowed.

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FT: AbMat Sit-ups and Burpees

For time:
50 AbMat Sit-ups
5 Burpees
40 AbMat Sit-ups
10 Burpees
30 AbMat Sit-ups
15 Burpees
20 AbMat Sit-ups
20 Burpees
10 AbMat Sit-ups
25 Burpees

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Photo by @robcwilson

Congrats to Brett N. for completing his 200th WOD today!

Top Moments from Week 1 of the 2016 CrossFit Games Regionals www.boxlifemagazine.com

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Team WOD: Rows, Burpees, Thrusters, Partner Hold & Checkout: AMRAP 7 mins: Push-ups and Runs

SnoRidge CrossFit_Front Rack HoldTeam WOD: Rows, Burpees, Thrusters, Partner Hold

For time:
Row 1000m
Maintain Front Rack Hold (185#/125#)
50 Bumper Plate Burpees
Maintain Barbell Hold (Overhead) (135#/95#)
50 Thrusters (95#/65#)
Maintain Ring Support Hold

Team of 2. One bar. One works while one holds. Must stop when partner can no longer continue with hold. Change load as you go.

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Checkout: AMRAP 7 mins: Push-ups and Runs

Complete as many rounds as possible in 7 mins of:
15 Push-ups
Run 100m
Optional

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Photo by @robcwilson

How to Watch the 2016 Regionals

Tommy’s Regional Watch List

Results

Shoulder Press 5-5-5 & 10-8-6-4-2: Hang Power Cleans and Push Jerks

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

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10-8-6-4-2: Hang Power Cleans and Push Jerks

10-8-6-4-2 reps, for time of:
Hang Power Clean (155#/105#)
Push Jerk (155#/105#)

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SnoRidge CrossFit_KelbyPhoto by @robcwilson

We are very excited to welcome Coach Kelby to the team! He will be coaching the 5pm and 6pm classes on Wednesdays and Thursdays for us. After pestering him to get his L1 awhile back and then put it to use as an intern for us he is ready to coach people’s faces off!

Road to the Games 16.05

Regionals have begun! Stream it live on YouTube or on games.crossfit.com

Schedule below:

How to Watch the 2016 Regionals

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Snatch Balance 1-1-1-1-1 & 4 RFT: Runs, Power Snatches and Pull-ups

SnoRidge CrossFit_Snatch BalanceSnatch Balance 1-1-1-1-1

*Scale to Overhead Squat 1-1-1-1-1

Snatch Balance 1-1-1-1-1

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

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4 RFT: Runs, Power Snatches and Pull-ups

4 rounds for time of:
Run 400m
15 Power Snatches (75#/55#)
15 Pull-ups

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Photo by @robcwilson

Regionals starts this week and continues for the next three weekends! Tune into the Pacific Regional on Thursday live on games.crossfit.com starting at 4PM PST. For a schedule on when the Regionals will be streaming click the link below. There is a calendar with times for each event and Region. First up are the Pacific, California and South Regions. The following weekend will be our West Regional in Portland along with the Atlantic Region.

How to Watch the 2016 Regionals

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Bench Press 5-5-5-5 & AMRAP 15 mins: Handstand Push-ups, AbMat Sit-ups and Air Squats

SnoRidge CrossFit_Bench PressBench Press 5-5-5-5

Bench Press 5-5-5-5

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

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AMRAP 15 mins: Handstand Push-ups, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 AbMat Sit-ups
15 Air Squats

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Photo by @robcwilson

Behind the Open With Dave Castro

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15 Minutes: Choose Rope Climb or Handstand Walk Practice & AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

SnoRidge CrossFit_Rope Climbs15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

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AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

Complete as many rounds as possible in 20 mins of:
Run 200m
20 Overhead Walking Lunges (45#/25#)
15 AbMat Sit-ups
2 Rope Climbs

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Photo by @robcwilson

All of the Regionals workouts have been announced. Regionals begins next week starting with the Pacific, South and California Super Regions.

Update Show: Day 3 Team Events

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