Checkout – Page 37 – SNORIDGE CROSSFIT

Sumo Deadlift: 3-3-3 & AMReps 7 mins: Deadlifts and Lateral Burpees & Option 2: AMRAP 7 mins: Single Dumbbell Hang Clean & Jerks and Burpee Over Dumbbells

Sumo Deadlift: 3-3-3

Sumo Deadlift 3-3-3

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

AMReps 7 mins: Deadlifts and Lateral Burpees

As many reps as possible in 7 mins of:
1 Deadlift (225#/155#)
1 Lateral Burpee Over Barbell
2 Deadlifts
2 Lateral Burpees Over Barbell
3 Deadlifts
3 Lateral Burpees Over Barbell

Continue increasing reps by 1 each round until time is complete.
* Touch and go. No drops.

BTWB

Option 2: AMRAP 7 mins: Single Dumbbell Hang Clean & Jerks and Burpee Over Dumbbells

Complete as many rounds as possible in 7 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
10 Burpee Over Dumbbells
* Option 2 if you deadlifted earlier this week

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 28
Get signed up! The Open is coming Feb. 21st.

We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
Select our gym when you register so that we can validate your scores

Results
Results cont

Deadlift: 3-3-3-3-3 & Hollow Rocks: 15-15-15-15-15 & 5 RFT: Deadlifts and Lateral Burpees

Deadlift: 3-3-3-3-3

Deadlift 3-3-3-3-3

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

BTWB

Hollow Rocks: 15-15-15-15-15

Hollow Rocks 5×15

Rest as needed between efforts.
* Alternate HR sets with each set of DL x 3

BTWB

5 RFT: Deadlifts and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

If you ordered a blue/grey SRCF Patch beanie please let us know if you are okay with switching to a black/grey beanie or if you want to cancel.
The Open starts next month! CF has finally released the rule book and here’s a summary of the new changes.

The 2019 CrossFit Games Rulebook Has Arrived. Here’s What You Need to Know

Results
Results cont

Advanced RX: Lifting: Good Mornings and Behind-the-Neck Snatch Grip Press & 5 RFT: Dumbbell Snatches, Bench Press and Bar Muscle-ups & Checkout: AMRAP 5 mins: Run and Kettlebell Swings

Advanced RX Class:

Lifting: Good Mornings and Behind-the-Neck Snatch Grip Press

Good Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set
* Complex of 5 Good Mornings then 5 BTN Snatch Grip Press

BTWB

5 RFT: Dumbbell Snatches, Bench Press and Bar Muscle-ups

5 rounds for time of:
12 Dumbbell Snatches, pick load
9 Bench Press, pick load
6 Bar Muscle-ups

BTWB

Checkout: AMRAP 5 mins: Run and Kettlebell Swings

Complete as many rounds as possible in 5 mins of:
Run 100m
10 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson

Results

Advanced RX: Power Snatch 1-1-1-1-1 & 3 RFT: Rows and Power Snatches & Checkout WOD: Toes 2 Rings, Muscle-up + Ring Dips, Handstand Walk

Advanced RX Class:

Power Snatch 1-1-1-1-1

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

BTWB

3 RFT: Rows and Power Snatches

3 rounds for time of:
Row 750m
10 Power Snatches (135#/95#)
Rest 2 mins

BTWB

Checkout WOD: Toes 2 Rings, Muscle-up + Ring Dips, Handstand Walk

5 rounds for time of:
3 Toes Through Rings
1 Muscle-up
2 Ring Dips
12 ft Handstand Walk

*Complete 2 ring dips at the top of the MU.
Post total time.

BTWB

Photo by @robwilson

Have a safe and happy new year! See you all in 2019!
HOLIDAY SCHEDULE:

Thursday to Saturday 12/27-12/29 Normal schedule
Monday 12/31 CLOSED
Tuesday 1/1 CLOSED Happy New Year’s!
Starting 1/2 No 5:30am class then normal schedule rest of the day

Results

Advanced RX: Power Clean & Jerk 1-1-1-1-1 & Pt. 1: AMRAP 5 mins w/ Buy-in: Rows and Power Cleans & Pt. 2: AMRAP 5 mins: Shoulder-to-Overheads and Muscle-ups

Advanced RX Class:

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

Rest as needed between sets.

BTWB

Pt. 1: AMRAP 5 mins w/ Buy-in: Rows and Power Cleans

In 5 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
Power Clean (205#/145#)
* Rest 5 min. between parts 1 and 2.

BTWB

Pt. 2: AMRAP 5 mins: Shoulder-to-Overheads and Muscle-ups

Complete as many rounds as possible in 5 mins of:
5 Shoulder-to-Overheads (165#/115#)
5 Muscle-ups

BTWB

Photo by @robcwilson

Holiday Schedule:

Saturday 12/22 is our annual “12 WOD’s of Christmas”.
- Wave times TBD
- Sign-up in the gym
Monday 12/24 CLOSED
Tuesday 12/25 CLOSED
Wednesday 12/26
- No 0530 early class, all other classes normal
Thursday to Saturday 12/27-12/29 Normal schedule

Fraser, Briggs, Invictus Win Dubai. Earn Ticket to the 2019 Games
Richey Richer With CrossFit and YouTube Results
Results

Deadlift 6-6-6 & FT: 10 x Deadlifts and Lateral Burpees; then Row & Checkout: 21-15-9: Toes-to-bars and AbMat Sit-ups

Deadlift 6-6-6

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

BTWB

FT: 10 x Deadlifts and Lateral Burpees; then Row

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

BTWB

Checkout: 21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up

BTWB

Photo by @robcwilson

Events:
Frankenchipper:

When: 10/27 Saturday, 9:30am and 10:30am waves
What: Costume Required WOD – Show up without one and add 30 burpees onto the end of the WOD
This is our annual Halloween costume workout. Get a new one or recycle an old one but find a costume and show up for some laughs and fitness with our usual chipper monster mash-up WOD.

10th Annual Nugent Halloween Party:

When: 10/27 Saturday 7:30pm to ?
Where: At our house, details posted in the SnoRidge CF Facebook group page or on the whiteboard at the gym
The party is the Saturday before Halloween… so start looking for a costume! And… If you need one… Find a sitter now.

Results

Results cont

Advanced RX: EMOM for 8 mins: Power Clean & Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-bars & Pt. 2: 5 RFT: Double Unders and Runs

Advanced RX Class:

EMOM for 8 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 8 mins.

BTWB

Pt. 1: AMRAP 10 mins: Power Cleans and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
5 Power Cleans (205#/135#)
10 Toes-to-bars
* Rest 3 min. then complete Pt. 2

BTWB

Pt. 2: 5 RFT: Double Unders and Runs

5 rounds for time of:
35 Double Unders
Run 200m

BTWB

Photo by @robcwilson
The Power Clean

Results

Push Press: 1-1-1-1 & L Sit (Hanging) : 3x 30 secs & Chipper: Run, Handstand Push-ups, Burpee Pull Ups, Dips, and Push-ups

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.
* Alternate PP with hanging L Sits.

BTWB

L Sit (Hanging) : 3x 30 secs

L Sit (Hanging) 3x 30 secs

Rest as needed between sets.
* Alternate with Pus Press. Accumulate 30 sec hanging in L sit. Scale to one leg out, or K2C hanging.

BTWB

Chipper: Run, Handstand Push-ups, Burpee Pull Ups, Dips, and Push-ups

For time:
Run 400m
30 Handstand Push-ups
20 Burpee Pull Ups
30 Ring Dips
20 Burpee Pull Ups
30 Push-ups
Run 400m

BTWB

Photo by @robcwilson
Quote of the day:
“Not trying CrossFit because you saw the CrossFit Games on TV is like not jogging around the block because you saw a marathon in the Olympics.
CrossFit affiliates know how to scale each movement to your fitness level, ensuring a gradual progression. If an elite athlete can do a movement with 400 pounds, you may do the same movement with a PVC pipe or your own body weight. Or, you may be even do a simpler movement that develops the skills and attributes needed to later progress toward the more advanced exercise.”
The Art of Pacing

Results

Results cont

Advanced RX: Squat Clean Thruster 1-1-1-1-1 & Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups & Pt. 2: FT: Dumbbell Thrusters and Handstand Walks

Advanced RX Class:

Squat Clean Thruster 1-1-1-1-1

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

BTWB

Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups

Complete as many rounds as possible in 15 mins of:
Row 500m
25 AbMat Sit-ups
10 Handstand Push-ups

BTWB

Pt. 2: FT: Dumbbell Thrusters and Handstand Walks

For time:
21 Dumbbell Thrusters (40#/25#)
Handstand Walk, 24 ft
15 Dumbbell Thrusters
Handstand Walk, 24 ft
9 Dumbbell Thrusters
Handstand Walk, 24 ft

BTWB

Photo by @robcwilson
New Details for Masters, Teens and Teams at the CrossFit Games

Results