Category: CrossFit Journal

Jerk 1-1-1-1-1 & AMRAP 12 mins: Row then Deadlifts and Handstand Push-ups

SnoRidge CrossFit_Split JerksJerk 1-1-1-1-1

Jerk (Push or Split) 1-1-1-1-1

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

BTWB

AMRAP 12 mins: Row then Deadlifts and Handstand Push-ups

In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
1 Deadlift (225#/155#)
1 Handstand Push-up
2 Deadlifts
2 Handstand Push-ups
3 Deadlifts
3 Handstand Push-ups
* Continue adding 1 rep to each exercise until the 12 minute mark.

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Photo by @robcwilson

Good read on rowing and the difference in Meters vs. Calories and the effect rowing all out vs. a controlled pace has in CrossFit workouts.

Row Pro: Calories Vs. Meters: CrossFit Journal

Results

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Bench Press 4-4-4-4 & 21-15-9: Power Snatches and Ring Dips

Bench Press 4-4-4-4

Bench Press 4-4-4-4

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

BTWB

SnoRidge CrossFit_Pwr Snatch21-15-9: Power Snatches and Ring Dips

21-15-9 reps, for time of:
Power Snatch (115#/75#)
Ring Dip

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Photo by @robcwilson

Our next OnRamp begins in November and there is currently room. Use the “Contact” page to let us know you are interested!

November OnRamp Schedule:

  • Tuesday 11/1 at 7pm
  • Thursday 11/3 at 7pm
  • Saturday 11/5 at 8:30am
  • Tuesday 11/8 at 7pm
  • Thursday 11/10 at 7pm
  • Saturday 11/12 at 8:30am

For the Ages: CrossFit Journal

Results

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Squat Clean Thruster 1-1-1-1-1 & AMRAP 20 mins: Run, Muscle-ups and Thrusters

SnoRidge CrossFit_ClusterSquat Clean Thruster 1-1-1-1-1

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

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

BTWB

AMRAP 20 mins: Run, Muscle-ups and Thrusters

Complete as many rounds as possible in 20 mins of:
Runs 400m
5 Muscle-ups
10 Thrusters (115#/75#)

*Scale 1 Strict Pull-up to 1 MU

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Photo by @robcwilson

Today was a running “Fran-rap” with muscle-ups or strict pull-ups as a sub. No barbell tomorrow but a fun back to back AMRAP for conditioning.

“Fooling Around With Fran”

Results

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Hang Power Snatch 1-1-1-1-1 & Chipper: Runs, Hang Power Snatch and Pull-up Ladder

Hang Power Snatch 1-1-1-1-1

Hang Power Snatch 1-1-1-1-1

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

BTWB

SnoRidge CrossFit_Fish Eye Pull-upChipper: Runs, Hang Power Snatch and Pull-up Ladder

For time:
Run 400m
21 Hang Power Snatch (95#/65#)
21 Pull-ups
Run 400m
15 Hang Power Snatch (115#/75#)
15 Chest-to-bar Pull-ups
Run 400m
9 Hang Power Snatch (135#/95#)
9 Bar Muscle-ups
* Change weight as you go.

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Photo by @robcwilson

SCHEDULE NOTE:

This Saturday the gym will be closed due to the service for Sam.

Amazing photos from the 2016 CF Games:

“X” a CrossFit Journal photo essay

Results

Results cont

Alt EMOM 10 mins: Double Unders and Clean & Jerks & 21-15-9: Power Cleans and Box Jumps

SnoRidge CrossFit_Pwr CleanAlt EMOM 10 mins: Double Unders and Clean & Jerks (Touch And Go)

Every 1 min for 10 mins, alternating between:
30 Double Unders
3 Clean & Jerk Touch And Go, pick load

BTWB

21-15-9: Power Cleans and Box Jumps

21-15-9 reps, for time of:
Power Clean (155#/100#)
Box Jump (30″/24″)

BTWB  

Photo by @robcwilson

Events:

Saturday 8/13: 31Heroes Team Workout

  • Click the link to read more about the reason for this workout and what the actual WOD is.

Sunday 8/14: SRCF Potluck BBQ

Our summer picnic potluck is moved to this Sunday at 3pm!

  • What: SRCF Summer Potluck BBQ
  • When: August 14th (Sunday) at 3 pm until dusk
  • Where: Jeanne Hansen Park in Snoqualmie Ridge
  • We are using the picnic shelter and grills (we will have charcoal)
  • Bring your own food to grill, drinks and a dish to share!
  • We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…
Weight a Second: Perfecting the Jerk, Part 2: CrossFit Journal

Results

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Barraza

SnoRidge CrossFit_Deadlift_DavidBarraza

Complete as many rounds as possible in 18 mins of:
Run 200m
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle Ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.~ crossfit.com

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Photo by @robcwilson

Today was a Hero WOD. What are they and why do we do them in CrossFit?  Read the below CrossFit Journal article.

Fallen but Never Forgotten 

Results

Thruster 2-2-2-2 & Fran

SnoRidge CrossFit_FranThruster 2-2-2-2

Thruster 2-2-2-2

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

BTWB

Fran

21-15-9 reps, for time of:
Thruster (95#/65#)
Pull-up

*10 Minute Time Cap. Scale accordingly.

BTWB  

Photo by @robcwilson

Our benchmark girl WOD for the week is done! First time for many to tackle “Fran”.

“According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names.
This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.” ~ Coach Greg Glassman
Benchmark Workouts: CrossFit Journal
The New Girls: CrossFit Journal

Results

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Alt EMOM 12 mins: Power Cleans and Strict Pull-ups & AMRAP 15 mins: Kettlebell Swings, Power Cleans and Box Jumps

Alt EMOM 12 mins: Power Cleans and Strict Pull-ups

Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Strict Pull-ups

BTWB

SnoRidge CF_KB SwingAMRAP 15 mins: Kettlebell Swings, Power Cleans and Box Jumps

Complete as many rounds as possible in 15 mins of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)

BTWB 

Photo by @robcwilson

Nutrition:

Here’s a recipe from Paleo Nick for Fajita Pie, he says it’s real tasty so you should give it a try. (* Read using Paleo Nick’s rhyming voice)

“Nick’s Zone: Fajita Pie” – CrossFit Journal [video] and [recipe]

Results

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EMOM for 7 mins: Hang Squat Snatches and Overhead Squats & 3 RFT: Double Unders, Air Squats and Runs & 3 RFT: Toes-to-bars and Hollow Rocks

Every 1 min for 7 mins: Hang Squat Snatches and Overhead Squats

Every 1 min for 7 mins do:
1 Hang Squat Snatch
1 Overhead Squat

*Choose load

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3 RFT: Double Unders, Air Squats and Runs

3 rounds for time of:
75 Double Unders
50 Air Squats
Run 200m

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Checkout WOD:

SnoRidge CF_Hollow Rock3 RFT: Toes-to-bars and Hollow Rocks

3 rounds for time of:
10 Toes-to-bars
15 Hollow Rocks

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Photo by @robcwilson

“Coach’s Orders” – CrossFit Journal [article]

Results

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EMOM for 7 mins: Hang Power Snatches and Hang Squat Snatches & Death By Power Snatch

SnoRidge CF_Hang SnatchEvery 1 min for 7 mins: Hang Power Snatches and Hang Squat Snatches

Every 1 min for 7 mins do:
1 Hang Power Snatch
1 Hang Squat Snatch

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“Death By” – Power Snatch : 1 rep + 1 rep / 1 min

SnoRidge CF_Death By PSDeath By Power Snatch

With a continuously running clock perform:
1 Power Snatch (135#/95#) in the first 1 min,
2 Power Snatches (135#/95#) in the second 1 min
3 Power Snatches (135#/95#) in the third 1 min
…
Continuing this for as long as you are able.
(135#/95#)

BTWB 

Photo by @robcwilson

“Want to clean, squat and snatch more weight? Take a look at your footwear. The right pair of shoes can instantly put your body in a position to move more weight.” ~ www.theboxmag.com

Shoes Wisely  www.theboxmag.com
“Sugar High” – CrossFit Journal [article]

Results

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SNORIDGE CROSSFIT