Every 1 min for 7 mins: Snatches and Overhead Squats & AMRAP 12 mins: Squat Snatches and Push-up (hand release)

Snatch OHS Complex

Every 1 min for 7 mins: Snatches and Overhead Squats

Every 1 min for 7 mins do:
1 Snatch
2 Overhead Squats

* Choose load

AMRAP 12 mins: Squat Snatches and Push-up (hand release)

Complete as many rounds as possible in 12 mins of:
5 Squat Snatches (135#/95#)
15 Push-up (hand release)

The joys of working through sound issues. This story below illuminates many of the issues affiliates deal with sound and vibration.

Hope for Ethan

Hope for Ethan“Hope” for Ethan

3 rounds, 1 min per station, max reps of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
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.

A member of our community and family in the gym needs some help. Amy N. has an 8 year old nephew who just this week was diagnosed with leukemia and has begun chemotherapy. Amy started a gofundme.com site to help her brother’s family offset the financial burden that is surely another stress on an already stressful situation (their house recently flooded as well).
We want to help. Today we programmed the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who wants to donate to help young Ethan’s family to please donate online at the below link or if you have cash then bring it to the gym tomorrow. We will be sure to get it to Amy. Let’s help out one of our own. Thank you to everyone who has donated already! 3-2-1 Go Ethan! You can beat this!
Hearts for Ethan

Lifting: Squat Cleans and Front Squats & 5 RFT: Muscle-ups, Front Squats and 200 m

DSC_2207

Lifting: Squat Cleans and Front Squats

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set

5 RFT: Muscle-ups, Front Squats and 200 m

5 rounds for time of:
4 Muscle-ups
8 Front Squats (135#/95#)
Run 200m

Photo by Rob W.

Please see below for announcement about tomorrow’s WOD.

Results

Attention SRCF: A member of our community and family in the gym needs some help. Amy N. has an 8 year old nephew who just this week was diagnosed with leukemia and has begun chemotherapy. Amy started a gofundme.com site to help her brother’s family offset the financial burden that is surely another stress on an already stressful situation.
We want to help. So on Tuesday 12/9 we are programming the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who does the WOD that day donates to help young Ethan’s family and are asking for any donation that can help. No matter how small. If you don’t want to donate online at the below link and have cash then bring it on Tuesday and we will be sure to get it to Amy. Let’s help out one of our own. 3-2-1 Go Ethan! You can beat this!
“4 on 1” with Sam Briggs – [video]

Team WOD: Find A Max & Team WOD: Mirror

Main Class:

Dan_PS PRTeam WOD: Find A Max

Find your Power Snatch 1 Rep Max.
10 Min. as a team to each find a 1RM PS. Start with empty bar. Wait for the clock.

Team WOD: Mirror

2 rounds for time of:
20 Hang Power Snatches (75#/55#)
25 Wall Balls (20#/14#)
20 Toes-to-bars
25 Kettlebell Swings (53#/35#)
20 Push-up (hand release)
Rest 1 min

* Teams of 2, do 1 round, then repeat it. Format is “Follow the leader”. Stay in order, partner 2 chases partner 1, cannot begin the next movement until partner ahead of you finishes that movement. Partner 1 rests 1 min. before starting round 2.

Congrats to Jules on her 10th place finish yesterday in the Women’s RX Division at the Toys for Tots Christmas Throwdown at South Seattle Crossfit!

Deadlift 3-3-3-3-3 & 4 RFT: Double Unders, Walking Lunges, Ball Slams and Handstand Push Ups

Slam Ball

Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3

4 RFT: Double Unders, Walking Lunges, Ball Slams and Handstand Push Ups

4 rounds for time of:
40 Double Unders
30 Walking Lunges
20 Ball Slams
10 Handstand Push Ups

Skill Work: Rope Climb Progressions, Rope Climb Practice & Tommy V

Rope Climbs Tommy V

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

Tommy V

For time:
21 Thrusters (115#/85#)
12 Rope Climbs, 15 ft
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Tommy V” RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

FT: Thrusters, Rope Climbs, Thrusters

For time:
21 Thrusters (115#/85#)
6 Rope Climbs, 15 ft
15 Thrusters
3 Rope Climbs
9 Thrusters
1 Rope Climbs

* Scale: 2 Supine Climbs to 1 Rope Climb.

RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

Big changes coming for the CrossFit Games Open and Regionals. I have to say I love these changes. It’s truly getting harder to advance through the Games season and there is now a better chance of seeing the fittest CrossFit athletes compete at the Games.

What’s New in 2015 games.crossfit.com

Do you have your ugly Christmas sweater ready? Break it out for our “12 Days of Xmas WOD” and Ugly Sweater Potluck Lunch after on Sat. 12/20 at the gym. We will run the WOD starting at 0930 and wrap up with a family friendly potluck lunch starting at noon! More details as we get closer.

Results

Results cont

Bench Press 3-3-3-3-3 & Baseline

Bench Press 5×3

Bench Press 3-3-3-3-3

“Baseline”

2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups

Optional Checkout

A single set of Double Unders for max reps.

3 Amigos
 
 
 
 
 
 
 
 
 
Happy 1 year CrossFit anniversary to Curtis, Will, Joe W., and Peter! They all completed the same OnRamp session together and asked that we program “Baseline” to celebrate and have a rematch from that first outing for them. It’s great to see not only the physical progress and transformations but also the friendships that people develop in the gym. Onward to that 2 year anniversary!
From Peter:
“This week marks my one year anniversary as a part of the SRCF family. This has been an amazing experience of physical and mental development. CrossFit has truly had a profound, positive impact on myself and family. As I have visited other boxes this past year I’ve realized it’s not just CrossFit that is responsible for this lifestyle change, but it’s SNO-RIDGE CrossFit that deserves the credit. Thank you Tom, Michelle, all of the Coaches and SRCF members for creating and supporting this special community. Looking forward to another great year (and that 1st Muscle Up).”

Hang Power Clean : 1 Rep Max & Every 1 min for 5 mins: Handstand Holds and L Sit Holds & AMRAP #1

Advanced RX Class:

Freestanding HSPUHang Power Clean : 1 Rep Max

Find your Hang Power Clean 1 Rep Max.

Every 1 min for 5 mins: Handstand Holds and L Sit Holds

Every 1 min for 5 mins do:
Handstand Hold, 20 secs
L Sit Hold, 10 secs

AMRAP #1

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
25 Double Unders

Rest 2 minutes, drop the weight, then perform AMRAP #2.

AMRAP #2

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
25 Double Unders

(Picture by Rob W.)

Results

This is too true. This is Exactly What Happens When You Start Doing CrossFit buzz feed.com

Our Black Friday OnRamp Special is now over. Thanks to everyone who helped share it and for those who took advantage. For who purchased we will email out next steps to get people scheduled to get started!

(Freestanding HSPU practice w/Jules. Photo by Rob W.)