Category: CF Games

* All runs are together as a team (forward and backwards run)
** Alternate work on barbell.

BTWB

Photo by @robcwilson

Nutrition:

Are you looking for a Paleo meal delivery solution? We have two different options for ordering premade meals. Both are great options for helping stick to a clean and healthy meal plan.

Fresh and Local with weekly delivery:

NW Fit Meals delivers delicious, fresh Paleo meals each Monday to the box that are prepackaged into Zone 3 block portions. With a varied menu, these are a great way to keep your diet on track for those with a hectic work week. They offer a variety of combinations for ordering a week’s worth of lunch, dinner, or both along with some customization or substitutions. You can order directly at NW Fit Meals

Frozen with bi-weekly delivery:

As a member of SnoRidge CrossFit, you are able to order a Sampler Pack of Paleo Nick’s 12 Paleo Ice Age Meals for $109.99. Orders are shipped every two weeks.

Next Order Cutoff Time: May 2nd at 12:00PM PST
The meals will be delivered to SnoRidge CrossFit on: May 4th
You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym (you can also click the badge link over on the right hand side of the page —> ). You can request substitutions in the order comments field for a different menu item and they will try to accommodate. Sampler includes:
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets

There would be 3 of each meal and they are delivered frozen and can be kept in the freezer until ready to use.
CrossFit Games Regionals workout hints:
Dave Castro Goes All “A Beautiful Mind” On 2016 Regional Events

EMOM for 10 mins: Ring Dips & FT: Rows, Double Unders and Burpee Pull Ups

EMOM for 10 mins: Ring Dips

Every 1 min for 10 mins do:
3 Ring Dips

FT: Rows, Double Unders and Burpee Pull Ups

For time:
Row 1000m
90 Double Unders
30 Burpee Pull Ups

BTWB

Photo by @robcwilson

Ben Smith, Spencer Hendel and Austin Maelleolo tackle the entire 2013 Regional workout lineup: 2013 Regional Marathon

Clean & Jerk 1-1-1-1-1 & FT: Run, Clean & Jerks and Run

Clean & Jerk 1-1-1-1-1

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

FT: Run, Clean & Jerks and Run

For time:
Run 800m
30 Clean & Jerks, pick load
Run 800m

BTWB

Photo by @robcwilson

Welcome to Megan, Robbie, and Phillip who all completed OnRamp in April. Help make them feel welcome! Our next OnRamp for May is full. We are wide open for June OnRamp which begins on Tuesday, June 2nd.

Road to the Games 16.04

Bench Press 8-8-8-8 & 3 RFT: Hang Power Snatches, Toes-to-bars and Runs

Bench Press 8-8-8-8

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

2016 Masters Online Qualifier Highlights

3 RFT: Hang Power Snatches, Toes-to-bars and Runs

3 rounds for time of:
21 Hang Power Snatches (75#/55#)
12 Toes-to-bars
Run 400m

BTWB

Photo by @robcwilson

May OnRamp is now full. If you or someone you know is interested in signing up please “Contact” us about June.

Congrats to all who completed the Spartan Race this past weekend in Snohomish! It was a big group of SnoRidge Spartans (Bill, Megan, Rob W., Chris S., Michelle S., Christine, Shay, Taylor Sue, Alicia G., Joel, Scott and Jill H.) who completed the long, muddy, and challenging obstacle/burpee course.

Lifting: 1 Squat Clean + 1 Front Squat & Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front Squats

Lifting: 1 Squat Clean + 1 Front Squat

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
1 Squat Clean + 1 Front Squat (Work to a heavier load than you will use for the WOD)

Behind the Scenes: 2015 Games, Part 5

Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front Squats

For time:
Row 1000m
60 AbMat Sit-ups
50 Air Squats
40 Ball Slams (30#/20#)
30 Pull-ups
20 Handstand Push Ups
10 Front Squats (185#/135#)

BTWB

Photo by @robcwilson

May OnRamp is FULL!

EMOM for 10 mins: 3 Strict Pull-ups & 5 RFT: Kettlebell Swings, Power Cleans and Box Jumps

EMOM for 10 mins: 3 Strict Pull-ups

3 Strict Pull-ups

Every 1 min for 10 mins.

5 RFT: Kettlebell Swings, Power Cleans and Box Jumps

5 rounds for time of:
12 Kettlebell Swings (53#/35#)
12 Power Cleans (115#/75#)
12 Box Jumps (24″/20″)

2016 Masters Online Qualifier Events

Photo by @robcwilson

Inside the Leaderboard: The Open Matters

Shoulder Press 2-2-2-2-2 & 4 RFT: Thrusters and Muscle-ups

Shoulder Press 2-2-2-2-2

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

Behind the Scenes: 2015 Games, Part 4

4 RFT: Thrusters and Muscle-ups

4 rounds for time of:
12 Thrusters (95#/65#)
5 Muscle-ups

BTWB

Photo by @robcwilson

Advanced RX Class:

This Saturday the updated Advanced RX Test will be programmed for those who are in the Advanced class to run through all the movements to test it out and see if any adjustments are needed. In addition to removing movements in place of adding new movements, there are slightly heavier loads and adjusted rep counts. There will also be less “no-go’s” allowed as a passing score for those who are testing into the class.

I will also likely program a short optional checkout WOD after the Advanced Test is completed.

Advanced Test 2.0 is available to preview here on beyondthewhiteboard.

Back Squat 4-4-4-4 & FT: Deadlifts and Lateral Burpee (Over Barbell); Rows

Back Squat 4-4-4-4

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

Behind the Scenes: 2015 Games, Part 3

FT: Deadlifts and Lateral Burpee (Over Barbell); Rows

For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m

BTWB

Photos by @robcwilson

Finding Themselves Through Fitness

Team WOD: Wall Balls, Ball Slams, Overhead Walking Lunge With Plates

As a Team of 2 complete 2 Rounds for time of:

100 Wall Balls (20#/14#)
100 Ball Slams (30#/20#)
100 Overhead Walking Lunge With Plates (45#/25#)
* Alternate work with your partner (one works, one rests).
Post total time.

BTWB

Photo by @robcwilson