Advanced RX: Lifting: Squat Clean Thruster + Squat Clean & Pt. 1 AMRAP 10 mins: Muscle-ups, Dumbbell Power Snatch, and Dumbbell Overhead Squats & Pt. 2 RFT: Squat Cleans, Handstand Walks and AbMat Sit-ups

Advanced RX Class:

Lifting: Squat Clean Thrusters and Squat Cleans

Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
1+1 as a complex

Pt. 1 AMRAP 10 mins: Muscle-ups, Dumbbell Power Snatch, and Dumbbell Overhead Squats

Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
4 One Arm Dumbbell Snatch (Alternating) (50#/35#)
4 Single Arm Dumbbell Overhead Squat Rights (50#/35#)
4 Single Arm Dumbbell Overhead Squat Lefts (50#/35#)

Rest 3 minutes then complete part 2

Pt. 2 RFT: Squat Cleans, Handstand Walks and AbMat Sit-ups

3 rounds for time of:
6 Squat Cleans (165#/115#)
Handstand Walk, 25 ft
50 AbMat Sit-ups
(Scale HS Walk to 20 shoulder taps per round)

BTWB 

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 28

The team is growing!  We are all in on the Open, you should too! This is not about competition for our gym as it is about just making this our own community event. By registering it makes you show up more often, care a little more, push that much harder, cheer that much louder and have something to compare your fitness against to help set goals to chase.  We encourage everyone to sign up and have fun!

Results

Advanced RX: Rowing DT & Checkout: FT: Unbroken Double Unders and Wall Balls

Advanced RX Class:

Rowing “DT

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

Checkout: FT: Unbroken Double Unders and Wall Balls

For time:
50 Double Unders (Unbroken)
25 Unbroken Wall Balls (20#/14#)
Rest 30 secs
40 Double Unders (Unbroken)
20 Unbroken Wall Balls (20#/14#)
Rest 30 secs
30 Double Unders (Unbroken)
15 Unbroken Wall Balls (20#/14#)
Rest 30 secs
20 Double Unders (Unbroken)
10 Unbroken Wall Balls (20#/14#)
Rest 30 secs

BTWB 

Photo by @robcwilson

February OnRamp starts this Tuesday and there is still some room! If you know someone interested tell them to contact us for more details on signing up.

Our February OnRamp Schedule:
Tuesday 1/31 at 7:00 pm
Thursday 2/2 at 7:00 pm
Saturday 2/4 at 8:30 am
Tuesday 2/7 at 7:00 pm
Thursday 2/9 at 7:00 pm
Saturday 2/11 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
CrossFit Games Open Schedule:
The Open is coming!
STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT (join us each week in the lobby to watch the announcement as it streams live), and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your Friday class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.

Results

Advanced RX: Alt EMOM: Snatches and Pistols & Chipper: Row, Back Squats, Front Squats, and Overhead Squats & Checkout: Double Unders and AbMat Sit-ups

Advanced RX Class:

SnoRidge CrossFit_FinishAlt EMOM 10 mins: Snatches and Pistols

Every 1 min for 10 mins, alternating between:
1 Snatch (choose load, full)
6 Pistols
3 left, 3 right leg

Chipper: Row, Back Squats, Front Squats, and Overhead Squats

For time:
42 Row Calories
21 Back Squats (185#/135#)
30 Row Calories
15 Front Squats (155#/105#)
18 Row Calories
9 Overhead Squats (135#/95#)
Change weights as you go.

Checkout: Double Unders and AbMat Sit-ups

50-30-10 reps, for time of:
Double Under
AbMat Sit-up

BTWB

Team SnoRidge CrossFit Open Count: 18

THE SECRET TO 17.1

Results

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Team AMRAP Audibles

SnoRidge CrossFit_Rope ClimbsAdvanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

As a team of 2 complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans (185#/135#)
Rest 5 minutes then Pt. 2

Alternate full rounds with your partner.

Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

As a team of 2 complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads (135#/95#)
24 Double Unders

Alternate after each movement with your partner.

BTWB 

Photo by @robcwilson

It was such a big Advanced RX class that today was all audibles. After some lifting it became “on the fly programming” for some fun team workouts.

Efficiency Tips: Barbell Cycling from the CrossFit Journal

Results

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans & Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

Complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans, 185/135 lbs
As a team of 2. Alternate full rounds with your partner. Rest 5 minutes then Pt. 2.

Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads, 135/95 lbs
24 Double Unders
After Pt. 1. As a team of 2 alternate each exercise with your partner.

Advanced RX: E2MOM for 16 mins: Bear Complex & 9-6-3: Bear Complexes and Bar Muscle-ups & AMRAP 7 mins: Deadlifts and Deficit Handstand Push Ups

Advanced RX Class:

E2MOM for 16 mins: Bear Complex

1 Bear Complex, pick load

Every 2 mins for 16 mins.

9-6-3: Bear Complexes and Bar Muscle-ups

9-6-3 reps, for time of:
Bear Complex (135#/95#)
Bar Muscle-up

Rest 5 min between part 1 & 2

SnoRidge CrossFit_DeadliftsAMRAP 7 mins: Deadlifts and Deficit Handstand Push Ups

Complete as many rounds as possible in 7 mins of:
7 Deadlifts (225#/155#)
7 Deficit Handstand Push Ups

BTWB 

Photo by @robcwilson

Holiday Hours:

Christmas Week:

  • 12/23: Friday limited hours
    • 12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
    • 9:30am Class
    • 10:30am Class
    • 4pm Class
    • Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
  • 12/24: Closed Saturday for Christmas Eve

New Year’s Week:

  • 12/30: Friday limited hours
    • 9:30am Class
    • 10:30am Class
    • 4pm Class
  • 12/31: Closed Saturday for New Year’s Eve

Results

Advanced RX: EMOM for 6 mins: Squat Clean & Jerk & 2008 CF Games Final & FT: Assault Bike, Muscle-ups

Advanced RX Class:

EMOM for 6 mins: Squat Clean & Jerk

1 Squat Clean & Jerk, pick load

Every 1 min for 6 mins.

Pt. 1 “2008 CF Games Final”:

For time:
30 Squat Clean & Jerks (155#/105#)

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Squat Clean Thruster is acceptable.

BTWB  

SnoRidge CrossFit_MU tandemPt. 2 FT: Assault Bike, Muscle-ups

For time:
21 Assault Bike (Calories)
7 Muscle-ups
15 Assault Bike (Calories)
5 Muscle-ups
9 Assault Bike (Calories)
3 Muscle-ups

BTWB 

Photo by @robcwilson

Results

Team WOD: Isabel & Grace

Team WOD: Isabel & Grace

For time (Partner 1):
30 Snatches (135#/95#)

Choose one Teammate (#1) to perform Isabel, then Teammate (#2) will immediately perform Grace.

Repeat but switch benchmarks (#1 does Grace, #2 does Isabel). Record time completed for each benchmark per partner.

For time (Partner 2):
30 Clean & Jerks (135#/95#)

Choose one Teammate (#1) to perform Isabel, then Teammate (#2) will immediately perform Grace.

Repeat but switch benchmarks (#1 does Grace, #2 does Isabel). Record time completed for each benchmark per partner.

BTWB  

SnoRidge CrossFit_Grace

Photo by @robcwilson

Alternating two classic CrossFit benchmark WOD’s with your rest being your teammates turn was a fun but challenging twist to a Saturday Team workout.

If you haven’t tried a Team WOD then come check it out at the 9:30am class every Saturday.

Results

Advanced RX: Pt. 1: FT: Handstand Push-ups and Deadlifts & Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls

Advanced RX Class:

SnoRidge CrossFit_Chalk UpPt. 1: FT: Handstand Push-ups and Deadlifts

For time:
21 Handstand Push-ups
9 Deadlifts (315#/205#)
15 Handstand Push-ups
6 Deadlifts
9 Handstand Push-ups
3 Deadlifts

Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls

For time:
15 Power Cleans (185#/135#)
30 Bar Facing Burpees
60 Wall Balls (20#/14#)

BTWB  

Photo by @robcwilson

The 2017 CrossFit Games Open is coming in February and March!

Athletes in the 35-39 age range will now have a division in the Masters competition.
The 2017 Games finals will take place in Madison, WI.
2017 Reebok CrossFit Games Season Schedule

Results

Row : 4 x 500m Repeats & AMRAP 4 mins: Knees To Elbows, Hollow Rocks and AbMat Sit-ups

SnoRidge CrossFIt_Row RepeatsRow : 4 x 500m Repeats

Each for time:
Row: 4x 500m

Rest as needed between efforts.

AMRAP 4 mins: Knees To Elbows, Hollow Rocks and AbMat Sit-ups

Complete as many rounds as possible in 4 mins of:
8 Knees To Elbows
10 Hollow Rocks
12 AbMat Sit-ups

BTWB 

Photo by @robcwilson

Results

Results cont