Weighted Strict Pull-up 4-4-4-4-4 & AMRAP 15 mins: Run, Pull-ups, Run and Sit-ups

Weighted Strict Pull-up 4-4-4-4-4

Weighted Strict Pull-up 4-4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to BW, band, negatives or supine ring row

AMRAP 15 mins: Run, Pull-ups, Run and Sit-ups

Complete as many rounds as possible in 15 mins of:
Run 200m
15 Pull-ups
Run 200m
15 Sit-ups

Photo by @robcwilson @snoridgecrossfit

The Secret to Pull-Ups

Results 

Results cont

Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen & Opt. 2: C2B Helen

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

Opt. 1: Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings  (53#/35#)
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.

Opt. 2: C2B Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Chest-to-bar Pull-ups
* Choose Option 1 or 2

Photo by @robcwilson @snoridgecrossfit

Events:

Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!

Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!

The Deadlift

Hip and Shoulder Rise in the Deadlift

Results

Sumo Deadlift 4-4-4 & Hero Week: Sham

Sumo Deadlift 4-4-4

Sumo Deadlift 4-4-4

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

Hero Week: Sham

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m
* DL Load – Use your BW for RX

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. ~ www.crossfit.com

Photo by @robcwilson @snoridgecrossfit

Day 5 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”
  • 7/6 Tue – “Randy”
  • 7/7 Wed – “Sisson”
  • 7/8 Thu – “Sham”

Upcoming: J.T., and Danny

Results

Overhead Squat 5-5-5 & 4 RFT: Rows and Alternating Dumbbell Power Snatches

Overhead Squat 5-5-5

Overhead Squat 5-5-5

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

4 RFT: Rows and Alternating Dumbbell Power Snatches

4 rounds for time of:
Row 500m
20 Alternating Dumbbell Power Snatches (50#/35#)
Rest 2 mins

Photo by @robcwilson @snoridgecrossfit

Overhead Squat Development

We are in Phase 2! Look for increased class sizes starting today.  Please sign up for classes through MindBody and remember to cancel if you are unable to make it in so that others on the waitlist can get a WOD in.

Also if your class time if full and you are flexible with your schedule consider a different class that has open spots.

Results

Results cont

Power Clean 3-3-3 & Georgia

Power Clean 3-3-3

Power Clean 3-3-3

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

Georgia

5 rounds for time of:
10 Power Cleans (135#/95#)
15 Push-ups
* PC are Touch and Go weight. Not singles or doubles.

Photo by @robcwilson @snoridgecrossfit

A Membership for Mental Health

Results

Results cont

CrossFit Games Open 11.2

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Use mats

Photo by @robcwilson @snoridgecrossfit

HUGE NEWS!

Breaking: CrossFit Inc. Selling to Eric Roza, Ten-Year Affiliate Owner

Results

Results cont

"Death By" – Burpees : 1 rep + 1 rep / 1 min Death By Burpee

“Death By” – Burpees : 1 rep + 1 rep / 1 min Death By Burpee

Death By Burpee

With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min

Continuing this for as long as you are able.
* Use a stopwatch or the timer on your phone. No mats needed!

Photo by @robcwilson

COVID shutdown Day 2:

Do this WOD from home!

Exercise Demo: The Burpee

Equipment checkout update:

Here’s the equipment plan! We are going to allow members to “checkout” either one Kettlebell or one Dumbbell as well as one jump rope and one abMat. We are not checking out any other equipment at this time. We will have one pickup slot tomorrow Wednesday from 5-6pm only.  If you already have workout equipment please leverage that so we can take care of more people.

Please read the below rules and follow them!

*We are following the WA state and King County guidelines for no more than 10 people gathering and also enforcing social distancing.

Date and Time: Wednesday 3/18 from 5pm-6pm ONLY

Process:

  • Rule #1: If you, your family member, co-worker, or anyone you have come in contact with is sick or has been tested for COVID-19 then we are not going to let you sign out equipment. Please stay home to protect others!
  • We will only allow one person at a time into the gym to sign out the equipment.  No one else (coaches too) is allowed in during this window.
  • We will allow one at a time to come in and choose the piece of equipment (one Kettlebell or one Dumbbell, one abMat and one jump rope if needed)
  • Michelle will bring the piece of equipment to you while you complete the sign out sheet with me at the front counter
  • You will then have to leave so the next person can come in
  • Social distancing is in effect (6 ft. apart), please wait in your car if possible
  • We have cleaned all equipment already and will have thoroughly washed our hands to hand it to you
  • You will use a “clean pen” to sign the sign out sheet and put it into the “COVID bucket” so I can clean them later
  • If you need a jump rope then you will be given a pair of disposable gloves to put on and then can size a rope to your height (gloves are to prevent touching all the ropes)
  • If you have your own rope or other items in the gym you may then go get it

When we are allowed to reopen we will publish the “Turn-in” time in which you agree to bring the equipment back. We will want all equipment back prior to reopening if possible. You MUST clean it thoroughly before bringing it back into the gym.

Any damaged, lost, or broken equipment will be billed to you via your normal SRCF billing method for replacement cost. Please take good care of it and don’t drop KB’s or DB’s just like in the gym.  Try not to jump rope in your driveway, sidewalk or street.  Use your garage or a mat if you have one.

We hope this allows people to have a piece of equipment so we can do swings, ground to overhead, or other similar movements in addition to bodyweight exercises.

I can’t believe we have reached the Zombie Coron-Apocalypse and have to do it this way but we need to do the right thing.

Stay healthy and stay safe!

HQ on Coronavirus: “Profound Uncertainty About The Future”

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

As a team of 2 complete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row 400m
20 Power Cleans (135#/95#)
Row 400m
*  One works, one rests

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 YouTubeResults
Results

Deadlift 2-2-2-2-2 & FT: AbMat Sit-ups and Deadlifts

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

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

FT: AbMat Sit-ups and Deadlifts

For time:
50 AbMat Sit-ups
10 Deadlifts (275#/185#)
40 AbMat Sit-ups
8 Deadlifts
30 AbMat Sit-ups
6 Deadlifts
20 AbMat Sit-ups
4 Deadlifts
10 AbMat Sit-ups
2 Deadlifts

Skill Work: 12 Min Cap & FGB Style: Row, Thrusters, Sit-ups and Double Unders

Skill Work: 12 Min Cap

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, rope climbs, etc.

FGB Style: Row, Thrusters, Sit-ups and Double Unders

4 rounds, 1 min per station, of:
Row Calories
Thruster (75#/55#)
AbMat Sit-up
Double Under
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo by @robcwilson

Quote of the day:  “90 percent of missed lifts are attributed to the feet.” ~ Coach Mike Burgener of CrossFit Weightlifting
Gymnailing It: Stick the Landing, Make the Lift
Schedule:
CLOSED this Monday Labor Day 9/3 

  • All classes cancelled Monday
  • Saturday 9/1 and Tuesday 9/4 will be regular hours

Results

Results cont