Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups & Solo WOD: 5 RFT: Deadlifts, Wall Balls and AbMat Sit-ups

Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups

Work in teams of two.
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
15 AbMat Sit-ups

Post total rounds.

* Alternate exercises: Team member 1 starts with deadlifts. When he/she reaches 9 DL, team member 2 starts the wallballs. When he/she finishes 12 WBs, team member 1 starts the AbMat Sit-ups. When he/she finishes team member 2 starts DL, continuing alternating each exercise.

Solo WOD: 5 RFT: Deadlifts, Wall Balls and AbMat Sit-ups

5 rounds for time of:
7 Deadlifts (185#/135#)
14 Wall Balls (20#/14#)
21 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

Results

Clean Pull + Power Clean + Front Squat + Clean 1-1-1 & Chipper: Burpee Pull Ups, Squat Cleans, Toes-to-bars and Row

Clean Pull + Power Clean + Front Squat + Clean 1-1-1

Clean Pull + Power Clean + Front Squat + Clean 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Last clean in complex is a squat clean (1 CP + 1 PC + 1 FS + 1 SC)
* Scale newbies to (1 DL + 1 HPC + 2 FS)

Chipper: Burpee Pull Ups, Squat Cleans, Toes-to-bars and Row

For time:
10 Burpee Pull Ups
20 Squat Cleans (95#/65#)
30 Toes-to-bars
40 Row (calories)
* Scale BPU to Burpee + Jumping pull-up off box (Full arm extension at bottom “hang” position on box before jump)

Photo by @robcwilson @snoridgecrossfit

Schedule:

Labor Day Weekend:

  • Friday 9/3 6pm no class 
  • Monday 9/6 we will be closed for all classes! Enjoy the holiday!
  • All other classes are normal hours

Note:

  • Starting 9/1: we are cancelling the Tue/Th 10:30am class and the Wed 7pm class due to lack of attendance and coaching availability
  • We will be looking at the 7pm classes Mon/Tue attendance patterns and possibly cancelling so please utilize the 6pm class which has plenty of open spots!

Results

Bench Press 4-4-2-2 & 3 RFT: Rows, Burpees and Run

Bench Press 4-4-2-2

Bench Press 4-4-2-2

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

3 RFT: Rows, Burpees and Run

3 rounds for time of:
Row 500m
21 Burpees
Run 400m

Photo by @robcwilson @snoridgecrossfit

Schedule:

  • Starting 9/1 we are cancelling the 10:30am class on Tue/Th and the 7pm class on Wed due to lack of attendance and coaching availability
  • We will be looking at attendance patterns and possibly cancelling the 7pm classes Mon/Tue so please utilize the 6pm class which has plenty of open spots!

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!
  • Date: Thursday, September 16th
  • Time: 5:00 PM – 6:30 PM (NO 5PM CLASS on this day)
  • Location: 35334 SE Center St, Snoqualmie, WA 98065
  • Claim your spot now by clicking the link below to register:

    https://go.airrosti.com/scheduler/event/3FQAW0G9GT7

Results

Results cont

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

Overhead Squat 8-8-6-6 & 4 RFT: Hang Power Snatches and Air Squats

Overhead Squat 8-8-6-6

Overhead Squat 8-8-6-6

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

4 RFT: Hang Power Snatches and Air Squats

4 rounds for time of:
15 Hang Power Snatches (115#/75#)
50 Air Squats

Photo by @robcwilson @snoridgecrossfit

Rogue taking the lead to change the competitive landscape for professional CrossFit athletes:

Rogue Increases Travel Stipend to Support Athletes’ Travel to Invitational

Results

Results cont

Team WOD: FT: Power Clean Ladder and Runs & Solo WOD: FT: Power Clean Ladder and Runs

Team WOD: FT: Power Clean Ladder and Runs

For time:
40 Power Cleans (135#/95#)
Partner Run 600m
30 Power Cleans (155#/105#)
Partner Run 400m
20 Power Cleans (185#/125#)
Partner Run 200m
* Run as a team together. Share bar and change load as you go. Alternate work / rest on power cleans with your partner.

Solo WOD: FT: Power Clean Ladder and Runs

For time:
20 Power Cleans (135#/95#)
Run 600m
15 Power Cleans (155#/105#)
Run 400m
10 Power Cleans (185#/125#)
Run 200m
* Change load as you go

Photo by @robcwilson @snoridgecrossfit

Results

Push Press 1-1-1 & FT: Wall Walks and Thrusters

Push Press 1-1-1

Push Press 1-1-1

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

FT: Wall Walks and Thrusters

For time:
5 Wall Walks
15 Thrusters (95#/65#)
4 Wall Walks
12 Thrusters
3 Wall Walks
9 Thrusters
2 Wall Walks
6 Thrusters
1 Wall Walk
3 Thrusters
Wall Walk/Climb: Start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down; NO Chalk)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep

Photo by @robcwilson @snoridgecrossfit

Tough combo that will liekly resurface in the Open next year.

Results

Lifting: Deadlifts and Bent Over Barbell Rows & AMRAP 16 mins: Toes-to-bars, Deadlifts and Double Unders

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set

AMRAP 16 mins: Toes-to-bars, Deadlifts and Double Unders

Complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
20 Deadlifts (165#/115#)
30 Double Unders

Photo by @robcwilson @snoridgecrossfit

Results

Bench Press 6-6-4-4 & 4x 3 mins RemReps: Run and Max Hand Release Push-ups

Bench Press 6-6-4-4

Bench Press 6-6-4-4

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

4x 3 mins RemReps: Run and Max Hand Release Push-ups

4 rounds, 3 mins each, for max reps of:
Run 200m
max reps in remaining time Hand Release Push-ups

Photo by @robcwilson @snoridgecrossfit

Who’s Getting Invited to the 2021 Rogue Invitational

Results

Results cont

    Membership Information Request


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