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Alt EMOM 10 mins: Deadlifts and Muscle-upsEvery 1 min for 10 mins, alternating between:
2 Deadlifts, pick load
2 Muscle-ups
5 rounds for time of:
15 Deadlifts (185#/135#)
15 Toes To Bars
Photo by @robcwilson
This is a cool video with a great message. It won the CrossFit video contest recently.
7 RFT: Chest-to-bar Pull-ups, Front Squats and Wall Balls7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Wall Balls (20#/14#)
Photo by @robcwilson
Games athlete and new masters athlete Denae Brown destroys Open WOD 11.2 (what we did last Friday) using the men’s deadlift weight and just misses 12 full rounds.
Denae Brown Does Open Workout 11.2
Congrats to Brian S. for hitting his 250th WOD tonight and also for finishing in 3rd place overall for the Scaled division of the Punishment League hosted by Cascade CF!
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins w/ Buy-in: Rows and Squat SnatchesIn 9 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Squat Snatch (155#/105#)
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 11
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 https://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
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Front Squats, Pull-ups and Box JumpsComplete as many rounds as possible in 15 mins of:
5 Front Squats (135#/95#)
10 Pull-ups
15 Box Jumps (24″/20″)
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 10
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 https://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
If you do this right the first time you have completed 17.0 and will earn a bonus of 1000 points towards your Open Score…
Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat CleansHang 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
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.
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.
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.
Power Snatch 2-2-2-1-1-1Power Snatch 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Sets of 2 should be TNG (Touch and Go)
For time:
3 rounds of:
7 Power Snatches (135#/95#)
14 Toes-to-bars
21 Box Jump Overs (24″/20″)
Rest 2 mins
— then —
3 rounds of:
7 Power Cleans (135#/95#)
14 Chest-to-bar Pull-ups
21 Box Jump Overs (24″/20″)
Photo by @robcwilson
For this Friday’s team WOD (all classes) wear something repping your favorite Team!
Holiday Hours (New Year’s Week):
All classes are running on normal schedule EXCEPT for below.
Danny Broflex The Complete Second Season
Results
Bench Press 2-2-2-2-2Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups
Photo of almost all of the 10# bumpers in the gym by @robcwilson
Holiday Hours (New Year’s Week):
All classes are running on normal schedule EXCEPT for below.
Behind the Scenes: CrossFit Mayhem Freedom, Part 6 CrossFit Journal
Hang Power Clean 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Hang Power Cleans and Burpees10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean (135#/95#)
Burpee
Photo by @robcwilson
Limited schedule this week and we kicked it off with a lung burner. Make sure you read below for the full holiday schedule!
We are also doing a preorder for SRCF Hats and Beanies in our Facebook group. Check it out to see all the options and to let us know if you want to order any.
Holiday Hours:
Christmas Week:
New Year’s Week:
Behind the Scenes: CrossFit Mayhem Freedom, Part 4 CrossFit Journal
Hang Squat Snatch 1-1-1-1-1Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6 reps, for time of:
Wall Ball (20#/14#)
Hang Squat Snatch (75#/55#)
Photo by @robcwilson
Holiday Hours:
Christmas Week:
Nutrition Brief: How Much Food Should I Eat? CrossFit Journal
Overhead Squat 5-4-3-2-1Overhead Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders
Photo by @robcwilson
With the arrival of winter weather please stay tuned to both our Facebook group (link at the bottom of the website) and also to this daily website WOD post for any announcements concerning potential closing or canceling classes due to snow/ice.