Category: CF Games

Team WOD: Clean & Jerks, Hold Plate Overheads, Burpee Onto Plate, Front Rack Hold, Toes-to-bars, Deadlift Hold

SnoRidge CrossFit_Static Hold Team WODTeam WOD: Clean & Jerks, Hold Plate Overheads, Burpee Onto Plate, Front Rack Hold, Toes-to-bars, Deadlift Hold

As a Team of 2 complete 2 rounds for time of:
30 Clean & Jerks (135#/95#)
Partner Holds Plate Overhead (45#/25#)
40 Burpee Onto Plates (45#/25#)
Partner does Front Rack Hold (185#/135#)
50 Toes-to-bars
Partner does Deadlift Hold (185#/135#)

* One bar, change weight as you go.
** One works, while one holds. You must wait for your partner to start hold before completing reps. Alternate as needed.
Post total time.

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Photo by @robcwilson

Static hold fun in the team workout today to mix things up and make you earn that “rest”.

The 2016 CrossFit Games Open begins in 12 days.  Remember when you register remember to select our affiliate to join the team. We are at 34 signed up so far.

2015 Masters Competition: Part 1

Results

EMOM for 8 mins: Deadlift & AMRAP 12 mins: Wall Balls, Hang Power Cleans and Box Jump Overs

Every 1 min for 8 mins: Deadlift

3 Deadlifts, pick load

Every 1 min for 8 mins.

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AMRAP 12 mins: Wall Balls, Hang Power Cleans and Box Jump Overs

Complete as many rounds as possible in 12 mins of:
10 Wall Balls (20#/14#)
10 Hang Power Cleans (115#/75#)
10 Box Jump Overs (24″/20″)

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SnoRidge CrossFit_Hang PC

Photo by @robcwilson

80 names on the board today might be a PR!

Events:

Tomorrow (Thursday) we are going to program the retest of the 30 Day Stop the Slop Performance Challenge WOD.  Rain or shine come ready to push yourself to PR. You will use the same scale or modification(s) as you used 30 days ago. Weigh-in’s will be conducted before you workout for those in the Nutrition Challenge. Make-up day is Friday. We will calculate and announce the winners on Monday after everyone is complete.

I Love the Open: Julie Foucher

Results

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Advanced RX: EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats & 7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups and Run

Advanced RX Class:

EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
(As a complex 1 PC + 1HC + 1FS)

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7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups andRun

7 rounds for time of:
1 Legless Rope Climb, 15 ft
30 Double Unders
8 Handstand Push-ups
Run 200m

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SnoRidge CrossFit_Everyday Warrior_Group

Photo by @robcwilson

This Thursday we are planning to retest the 30 Day Stop the Slop Performance Challenge. If weather does not look like it will cooperate we will move it to this Wednesday. Stay tuned!

There are too many who haven’t signed up for the Open yet but are planning to. Don’t wait. Sign up now!

Results

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups & Affiliate Cup Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups

Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups

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SnoRidge CrossFit_Box Jump2009 CF Games Affiliate Cup Stadium Chipper: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)

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Photo by @robcwilson

This workout was programmed in the 2009 CrossFit Games as a team relay event. I first programmed this back in the garage in 2009.  Here’s a fun look back at those garage gym days.

Stadium workout – video … [wmv] [mov]

Events:

 This Saturday between classes Everyday Warrior is going to be here to present Jenna with a gift as well as workout with the gym.  Whether you are planning to work out or not please come by the gym towards the end of the 0930 class to join us for the presentation. (Sean posted this below to the Facebook group tonight)

“Hey guys! Back in December Everyday Warrior published an article about my amazing wife, Jenna. If you haven’t had a chance to read the article please click the link below. This Saturday at 9:30 the amazing people from Everyday Warrior will be at the box to workout with SRCF, meet her CF family, socialize and present Jenna with a nice gift. I know she’d love for everyone to come hang out, workout, and enjoy some coffee/snacks. Everyday Warrior will be posting pictures of their road trip to SRCF on their Facebook and Instagram page. Sorry for the late post but we hope to see you all there! ~ Sean”

Results

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Squat Snatch 1-1-1-1-1 & 3 RFT: Run, Handstand Push-ups and Hang Squat Snatches

SnoRidge CrossFit_SnatchSquat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

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3 RFT: Run, Handstand Push-ups and Hang Squat Snatches

3 rounds for time of:
Run 400m
21 Handstand Push-ups
12 Hang Squat Snatches (135#/95#)

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Photo by @robcwilson

SRCF Open Athlete Count:

We are up to 21 signed up for.

“Road to the Games: Katrin and Ben” – [video]

Results

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Hang Power Clean & Jerk : 1 Rep Max & The Chief

Hang Power Clean & Jerk : 1 Rep Max

Record your best Hang Power Clean & Jerk 1 Rep Max lift.

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SnoRidge CF_Push-upsThe Chief

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Partial rounds count for each cycle.

BTWB 

Photo by @robcwilson

We are up to 18 people registered for the CrossFit Open (only 3 women).  Sign up now! You will want to be a part of the Open once “Friday Night Lights” rolls around.

For details on the Games Season including the Open and Regionals see below.

Events:
Next Friday night 1/29 the ladies of SRCF are organizing a snow tubing trip up to Snoqualmie Summit. Details are on the whiteboard at the gym.

2016 Reebok CrossFit Games Season Schedule

Memories of the Open: Rich Froning

Results

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Every 1 min for 11 mins: Hang Squat Snatch & 7 RFT: Front Squats, Box Jumps and Ring Dips

SnoRidge CF_Front SquatEvery 1 min for 11 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.
Regrip between reps is okay

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7 RFT: Front Squats, Box Jumps and Ring Dips

7 rounds for time of:
7 Front Squats (135#/95#)
7 Box Jump (30″/24″)
7 Ring Dips

BTWB 

Photo by @robcwilson

Are you a member of the law enforcement, firefighter or military profession? There is a new category in the Open this year that will allow you to rank and compare your fitness against those in your community. See the video.

“New Open Leaderboard Categories With Larry Moss” – [video]

Results

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Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups & AMReps 8 mins: Rows and Burpee Pull-ups

SnoRidge CF_Weighted Sit-upsAlt EMOM 10 mins: Rope Climbs and Weighted Sit-ups

Every 1 min for 10 mins, alternating between:
2 Rope Climbs (15 ft.)
15 Weighted Sit-ups (25#/15#)

BTWB

AMReps 8 mins: Rows and Burpee Pull-ups

As many reps as possible in 8 mins of:
Row 1000m
SnoRidge CF_Weighted Sit-ups 2Burpee Pull-up

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Photos by @robcwilson

Seems like weighted sit-ups make everyone happy.

Please check the “Lost and Found” box by the WOD books. We are accumulating enough to start making the clothing into medicine balls. Whatever is left will be donated by this weekend so clear it out!

Events:

Register for the 2016 Open.  Right now we are up to 13 people registered for the gym. Don’t wait, sign up now! There are 36 days remaining.

2016 Open Registration is LIVE

Results

Results cont

EMOM for 8 mins: Squat Cleans and Front Squats & AMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups

EMOM for 8 mins: Squat Cleans and Front Squats

Every 1 min for 8 mins do:
1 Squat Clean, pick load
3 Front Squats

BTWB

SnoRidge CF_Back SquatsAMRAP 15 mins: Back Squats, Handstand Push Ups, Knees To Elbows and Muscle Ups

Complete as many rounds as possible in 15 mins of:
10 Back Squats (135#/95#)
5 Handstand Push Ups
10 Knees To Elbows
5 Muscle Ups

BTWB 

Photo by @robcwilson

Start signing up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team.

Registration for the 2016 Reebok CrossFit Games Open is now live!

Results

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Back Squat 3-3-3-3 & FT: Runs and Strict Handstand Push-ups

SnoRidge CF_Chris and the GangBack Squat 3-3-3-3

Back Squat 3-3-3-3

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

BTWB

FT: Runs and Strict Handstand Push-ups

For time:
Run 400m
21 Strict Handstand Push-ups
Run 400m
15 Strict Handstand Push-ups
Run 400m
9 Strict Handstand Push-ups

BTWB 

Photo by @robcwilson

Thanks again to everyone for donating and helping out Chris G. with his fight against leukemia. We had a great turnout last week for “Hope” and raised money for him and his family. You all make this an amazing community!
“The 2016 Open: Why We Love It” – [video]
Get ready to register for the Open next week:
Open Registration begins Jan. 14!
The 2016 Open: Why We Love It

Results 

Results cont

SNORIDGE CROSSFIT