Checkout – Page 24 – SNORIDGE CROSSFIT

Team WOD: Runs, Power Clean & Jerks, Box Jumps & Solo WOD: FT: Run; 3x Clean & Jerks and Box Jumps; Run

Team WOD: Runs, Power Clean & Jerks, Box Jumps

As a team of 2, complete for time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps

* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box

Post total time.

BTWB

Solo WOD: FT: Run; 3x Clean & Jerks and Box Jumps; Run

For time:
Run 800m
— then —
3 rounds of:
7 Clean & Jerks (135#/95#)
15 Box Jumps (24″/20″)
— then —
Run 800m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Push Press 6-6-6 & Handstand Walk Practice 3x Max Hold & FT: Wall Balls, Runs, and Handstand Push-ups

Push Press 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Handstand Practice sets

BTWB

Handstand Walk Practice 3x Max Hold

Rest as needed between efforts.
* Alternate with Push Press sets

BTWB

FT: Wall Balls, Runs, and Handstand Push-ups

For time:
50 Wall Balls (20#/14#)
Run 400m
30 Handstand Push-ups
Run 400m
50 Wall Balls
* Scale HSPU to DB strict press or 1 AbMat

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: AMRAP 21 mins: Sprint, Hang Power Cleans, Push Press, and Double Unders & Solo WOD: AMRAP 14 mins: Push Press, Hang Power Cleans and Double Unders

Team WOD: AMRAP 21 mins: Sprint, Hang Power Cleans, Push Press, and Double Unders

As a team of 2 complete as many rounds as possible in 21 mins of:
Run 50m
7 Hang Power Cleans (95#/65#)
21 Double Unders
7 Push Press (95#/65#)
Run 50m
* Alternate each movement with your partner.

BTWB

Solo WOD: AMRAP 14 mins: Push Press, Hang Power Cleans and Double Unders

Complete as many rounds as possible in 14 mins of:
7 Push Press (95#/65#)
7 Hang Power Cleans (95#/65#)
21 Double Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

What an amazing wedding this weekend for an amazing couple. Congrats to both of our coaches @juleshasselbach and @reidhowland on such an amazing ceremony and celebration! Your gym family is so happy for you.

Having watched these two meet in the gym and grow together over the years to now beginning the next chapter of their lives as husband and wife makes us so happy. We love you both!

“Julianna and Reid met when they were 12 and 13 years old at SnoRidge Crossfit kids class. At the time, neither was very impressed by the other. However, a few years later in high school, when both returned to workout at SnoRidge, they discovered the love they had been “weighting” for.

Julianna invited Reid to compete in the CrossFit team series, and he accepted the challenge. They continued to build their friendship, working out at the gym, going to YoungLife events and attending Bellevue College classes together. They began dating in January of their senior year in high school.

Their relationship grew as they both moved to Seattle to attended college, Reid at the University of Washington and Julianna at Seattle Pacific University. After graduating from college, they returned to North Bend. Currently, Julianna runs her baking business, Beautifully Made Cakes and Reid works for Zillow as a sales executive.

On November 8, 2020, Reid asked Julianna to marry him, and she said yes!”

#juliannaandreid #bettertogether #happilyhowland #snoridgecrossfit #beautifullymade #shortandstout

Rich Froning: A Decade of Dominance

Annie Thorisdottir’s Shocking 200-lb Snatch

Super Estrela: Gui Momento Explosivo: 305 lb. Snatch

Results

Team WOD: 50-40-30: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges & Solo WOD: 25-20-15-10-5: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges

Team WOD: 50-40-30: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges

As a Team of 2 complete 50-40-30 reps for time of:
Calorie Row
Power Snatches (75#/55#)
Box Jump Overs (24″/20″)
Overhead Walking Lunges w/ Bumper (45#/25#)

* One partner works while one rests, break reps up with partner.

Post total time.

BTWB

Solo WOD: 25-20-15-10-5: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges

25-20-15-10-5 reps, for time of:
Row Calorie
Power Snatch (75#/55#)
Box Jump Over (24″/20″)
Bumper Overhead Walking Lunge (45#/25#)

BTWB

Photo by @robcwilson @snoridgecrossfit

12-Year Affiliate Owner Turns Olympic Coach

Results

Team WOD: AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and Row & Solo WOD: AMRAP 15 mins: Overhead Squats, Box Jumps, Toes-to-bars, and Row Cal

Team WOD: AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and Row

As a team of 2 complete as many rounds as possible in 20 mins of:
30 Overhead Squats (95#/65#)
30 Box Jumps (24″/20″)
30 Toes-to-bars
30/21 Row Calories
* As a team alternate work / rest

BTWB

Solo WOD: AMRAP 15 mins: Overhead Squats, Box Jumps, Toes-to-bars, and Row Cal

Complete as many rounds as possible in 15 mins of:
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
15 Toes-to-bars
15/10 Row Calories

BTWB

Photo by @robcwilson @snoridgecrossfit

This Week in CrossFit

Miles to Madison Ep. 21.01: Rich Froning, Haley Adams and Jonne Koski

Results

Squat Clean 1-1-1-1-1 & FT: AbMat Sit-ups and Burpees & Checkout: AMReps 2 mins: Max Double Unders

Squat Clean 1-1-1-1-1

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

BTWB

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

BTWB

Checkout: AMReps 2 mins: Max Double Unders

As many reps as possible in 2 mins of:
Max Double Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: DT & Solo WOD: DT

Team WOD: DT

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

Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
* Week of Heroes

BTWB

Solo WOD: 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. ~www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Annie Thorisdottir Does DT – YouTube

In 2010 Annie Thorisdottir completed DT at 110 lb. in 4:48. Here, she’s using 155 lb.

Our week of Heroes continues Monday with one we haven’t programmed before.

Results

Bear Complex 7-7-7-7-7 & Checkout Opt. 1: AMReps 2 mins: Burpees & Checkout Opt. 2: AMReps 2 mins: Burpee Pull Ups

Bear Complex 7-7-7-7-7

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

1 rep of the complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press

Complete 7 reps for each set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.
1. Bar must Touch and Go, rest off ground
2. No re-grip on the ground allowed
3. Goal is to increase loads each round
4. Rest as needed between sets
5. Touch and Go, rest off the ground mid set
6. Must power clean before squat
7. Thrusters allowed

BTWB

Checkout Opt. 1: AMReps 2 mins: Burpees

As many reps as possible in 2 mins of:
Burpee
* Choose Burpee or Burpee PU for checkout

BTWB

Checkout Opt. 2: AMReps 2 mins: Burpee Pull Ups

As many reps as possible in 2 mins of:
Burpee Pull Up

BTWB

Stay cool today!

Photo by @robcwilson @snoridgecrossfit

Results

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings & Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.

Post total time.

BTWB

Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings

2 rounds for time of:
25 Hand Release Push-ups
25 Sumo Deadlift High-pulls (75#/55#)
25 Box Jumps (24″/20″)
25 Push Press (75#/55#)
25 Kettlebell Swings (53#/35#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Hero Week starts 7/3. We will be programming a daily Hero workout each day.

Results