Checkout – Page 33 – SNORIDGE CROSSFIT

Opt. 1: 10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries & Opt. 2: 10 RFT: Kettlebell Sumo Deadlift High-pulls, KB Box Step-ups and Single Arm KB Overhead Carry

Opt. 1: 10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries

10 rounds for time of:
8 Single Dumbbell Hang Clean & Jerks (50#/35#)
12 Dumbbell Box Step-ups
Single Arm Overhead Carry, 50 ft
* If you have a KB see Alternate Option 2
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with DB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.

Opt. 2: 10 RFT: Kettlebell Sumo Deadlift High-pulls, KB Box Step-ups and Single Arm KB Overhead Carry

10 rounds for time of:
8 Kettlebell Sumo Deadlift High-pulls (53#/35#)
12 Kettlebell Box Step-ups
Single Arm Kettlebell Overhead Carry, 50 ft
* If you have a DB see Alternate Option 1
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with KB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.

Photo by @robcwilson

Survival Of The Fittest: The Sanctionals Workforce Dilemma

Opt. 1: 5 RFT: Run and Alternating DB Snatch & Opt. 2: 5 RFT: Run and Kettlebell Swings

Opt. 1: 5 RFT: Run and Alternating DB Snatch

5 rounds for time of:
Run 200m
20 One Arm Alternating Dumbbell Snatches, pick load
* Choose Opt. 1 or 2. Or if you have a barbell complete 20 PS reps at 45#/33# each round. Don’t drop DB.

Opt. 2: 5 RFT: Run and Kettlebell Swings

5 rounds for time of:
Run 200m
20 Kettlebell Swings, pick load
* Choose Opt 1 or 2, use a mat under KB if you can

Social Distancing Photos by @robcwilson

Equipment Checkout was a success! If there is anyone who needs to still draw a piece(s) of equipment let us know. We will have another pickup window on Friday for anyone who missed it. Stay tuned!

Thanks to everyone for your support during this unprecedented time. We’ve been fortunate to hit 11 years in operation and have been profitable from day 1; and I’ve never been concerned about our gym and the future of so many small and medium size businesses as I am now. Without each and every one of you there would be no SnoRidge CrossFit community. Michelle and I are overwhelmed at how many of you have reached out to us during this closure.

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FQ: Muscle Up, BMU, or Pull-up Skill Practice & Muscle-ups: Max Set & 5 RFT: Sumo Deadlift High-pulls, Hand Release Push-ups and Box Jumps

FQ: Muscle Up, BMU, or Pull-up Skill Practice

For quality:
Muscle Up Skill Practice

Muscle-ups: Max Set

A single set of Muscle-ups for max reps.
* Choose Practice or ME set of MU or Strict pull-ups

5 RFT: Sumo Deadlift High-pulls, Hand Release Push-ups and Box Jumps

5 rounds for time of:
15 Sumo Deadlift High-pulls (95#/65#)
15 Hand Release Push-ups
15 Box Jumps (24″/20″)

Photo by @robcwilson

Push Press 1-1-1-1 & Alt EMOM 18 mins: Burpees, DB Push Press and Rows

Push Press 1-1-1-1

Push Press 1-1-1-1

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

Alt EMOM 18 mins: Burpees, DB Push Press and Rows

Every 1 min for 18 mins, alternating between:
10 Burpees
12 Dumbbell Push Press, pick load
Row 150m/125m

Photo by @robcwilson

FQ: Muscle Up, BMU, or Pull-up Skill Practice & Nate

FQ: Muscle Up, BMU, or Pull-up Skill Practice

For quality:
Muscle Up or Pull-up Skill Practice

Nate

Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~www.crossfit.com

* Choose Nate or BMU AMRAP or scale to 2 strict Pull-ups per rd

Option 2:

AMRAP 20 mins: Bar Muscle-ups, HSPU and KB Swings

Complete as many rounds as possible in 20 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swing (70#/53#)

Photo by @robcwilson

5 RFT: Run, Push-ups and AbMat Sit-ups & Post WOD: Mobility

5 RFT: Run, Push-ups and AbMat Sit-ups

5 rounds for time of:
Run 400m
30 Push-ups
30 AbMat Sit-ups
* Scale to Hand Release Push-ups. Performance standards for push-ups: Tight plank, Chest below elbows, thighs off ground, no snake or worm, heads stays neutral (not dipping to ground)

Post WOD: Mobility

Mobility

This is not a timed workout.
* 10 minutes of mobility post WOD

Photo by @robcwilson

$1 Million in Payouts Already Earned this Season

Team WOD: Snatch Ladder & Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks

Team WOD: Snatch Ladder

As a Team of 2 complete as many reps in 10 mins as you can of:

20 Snatches (95#/65#)
20 Snatches (115#/75#)
20 Snatches (135#/95#)
20 Snatches (155#/105#)
20 Snatches (175#/115#)
Max Reps Snatch (185#/125#)

* Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
* Power snatch or full. Because Lisa and Michelle said they could easily get to max reps @ 95#

Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks

21-18-15 reps, for time of:
AbMat Sit-up
Hollow Rock
Flutter Kick

Shoulder Press: 1RM & Part 1 and Part 2 DB AMRAP

Shoulder Press: 1RM

Record your best Shoulder Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Pt. 1: AMRAP 5 mins: DB Snatch (Alternating) and Burpee Over DB

Complete as many rounds as possible in 5 mins of:
10 Dumbbell Alternating Snatch (50#/35#)
10 Burpee Over Dumbbell (Lateral)
* Rest 3 minutes between AMRAP’s

Rest 3 Minutes then complete:

Pt. 2: AMRAP 5 mins: DB Push Press and Single DB Box Step-ups

Complete as many rounds as possible in 5 mins of:
10 Dumbbell Push Press, pick load
10 Single Dumbbell Box Step-ups, pick load, in
* Rest 3 minutes between AMRAP’s

Photo by @robcwilson

Two parter today, short workouts but deceptive in execution.

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Advanced RX: Clean 1-1-1-1-1 & Chipper: Row, Handstand Push-ups, Squat Cleans, Toes to bar, Row & Opt. 2: w/Power Clean

Advanced RX Class:

Clean 1-1-1-1-1

Clean 1-1-1-1-1

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

Chipper: Row, Handstand Push-ups, Squat Cleans, Toes to bar, Row

For time:
25 Row Calories
30 Handstand Push-ups
15 Squat Cleans (185#/135#)
30 Toes-to-bars
25 Row Calories

Opt. 2: w/Power Clean

For time:
25 Row Calories
30 Handstand Push-ups
15 Power Cleans (205#/145#)
30 Toes-to-bars
25 Row Calories

Photo by @robcwilson

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Second Sanctionals Season Expands Wildcard Uses

Thruster: 1RM & 5 RFT: Thrusters and Ball Slams

Thruster: 1RM

Record your best Thruster 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

5 RFT: Thrusters and Ball Slams

5 rounds for time of:
10 Thrusters (95#/65#)
15 Ball Slams (30#/20#)

Photo by @robcwilson

HOLIDAY SCHEDULE:

Saturday 12/20: 12 WOD’s of Xmas workout!
- Wave 1: 0930 – Sign up in the gym
- Wave 2: 1030 – Sign up in the gym
- This year has some new movements!
Monday 12/23 Normal schedule
Tuesday 12/24 CLOSED
Wednesday 12/25 CLOSED Merry Christmas!
Thursday 12/26
- No 0530 early class, all other classes normal
Friday 12/27 Normal schedule
Saturday 12/28 Normal schedule
Monday 12/30 Normal schedule
Tuesday 12/31 CLOSED
Wednesday 1/1 CLOSED Happy New Year’s!
Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

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