Daily WOD – Page 214 – SNORIDGE CROSSFIT

AMRAP 16 mins: Deadlifts, Power Cleans, Box Jumps and Run

Complete as many rounds as possible in 16 mins of:
10 Deadlifts (115#/75#)
5 Power Cleans (115#/75#)
10 Box Jumps (24″/20″)
Run 200m

BTWB

Photo by @robcwilson @snoridgecrossfit

Cheers to Phase 2! We can move indoors! Three days back partially open and looking forward to getting back to a normal routine. Classes are still officially capped at 5 people but we will look at adding a 0830 class soon or expanding from the waitlist. Right now we have been adding in all of those waitlisted and there are still some classes with openings.

Great to see everyone again and thanks to everyone for dealing with the new requirements with a smile!

Results pics are back starting this past Wednesday so if you forgot to log your WOD you will be able to check here each day.

Results

Worldwide Poll Suggests Gymgoers Won’t Return Post COVID-19, But CrossFit Makes a Case for Community

5 RFT: Rows and Wall Balls

5 rounds for time of:
Row 500m
25 Wall Balls (20#/14#)
Rest 2 mins
* At home complete Run 400m and 25 slam balls, w/ rest

BTWB

Photo by @robcwilson @snoridgecrossfit

Class sign-ups are going well and there are lots of open spots, so please waitlist and we will be adding as we go during Phase 1.5. If you can’t remember your MindBody login please contact us before creating a brand new account and we can reset it.

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AFFILIATE REPRESENTATIVES

Results

Results cont

21-18-15-12-9: Run, Sumo Deadlift High-pulls and Push Press

21-18-15-12-9 reps, for time of:
Run 200m
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
* Sub a KB for both movements. If you have only a DB do DB Alt Snatch and DB PP.

BTWB

Photo by @robcwilson @snoridgecrossfit

We’re BACK! Reopening guidelines were sent out via email, and posted to our website as well as FB Group. Make sure you read them, sign up for class, and contact us if you haven’t received them!

Some classes have waitlists already while some are wide open if you choose a different day. We ask that you try to be flexible and adjust where possible during Phase 1.5. Once we move to Phase 2 we will have larger classes.

Toomey and Vellner Win Rogue Invitational in Dominating Fashion

Results

Results conthttps://www.snoridgecrossfit.com/wp-content/uploads/2020/06/06-17-20-WOD-Results-cont.jpg

FGB Style: Dumbbell Bent Over Rows, V-ups and Dumbbell Squat Cleans

4 rounds, 1 min per station, for reps:
Dumbbell Bent Over Row, pick load
V-up
Dumbbell Squat Clean, pick load
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Use one DB. If you have a KB sub one arm KB Front Squats

BTWB

AMReps 7 mins (2,4,6,…): Single Arm Dumbbell Devil Press and Double Unders

As many reps as possible in 10 mins of:
2 Alternating Single Arm Dumbbell Devil Press (50#/35#)
30 Double Unders
4 Alternating Single Arm Dumbbell Devil Press
30 Double Unders
6 Alternating Single Arm Dumbbell Devil Press
30 Double Unders
…
Continue adding 2 Alternating Single Arm Dumbbell Devil Press reps each round until time expires.

BTWB

Photo by @robcwilson @snoridgecrossfit

Reopening Update:

Please see the emailed MindBody Sign In Procedure as well as make sure you read our guidelines that we sent out this weekend. We are going to be reopening for limited outdoor classes beginning this Wednesday, June 17^th as part of Phase 1.5.

This means we will be outdoors. Weather will be a factor. We will still adhere to the attached steps but we will not be allowing workouts inside the gym or using the rig or other areas (unless there is severe weather). A bathroom and necessary equipment will be accessible inside and must be sanitized after use but we will not be allowing indoor classes. Please be prepared. Please be respectful of the neighbors in surrounding units, aware of parking, traffic and noise. We will designate the outdoor workout areas for 5 people.

Please see below for the Phase 1.5 gym schedule. We will require you to reserve your class on MindBody (via MindBody web or MindBody App). We ask you to please not book more than 2 classes per week to allow for as many members to have access to a class. We also ask that you try to have flexibility in your schedule if possible to reserve an open spot if your preferred time is full. Hopefully we will be in Phase 2 in a couple weeks and will be able to hold more classes inside.

Class is 5 people each/45 minute classes
The window to sign up for class is 7 days in advance
If you change your plans please cancel your reservation
If you want to waitlist, choose to sign up and waitlist
Limit Sign-up to 2 classes per week; however you can sign up for more if it shows available 1 hr prior to class time

Schedule (5 people each/45 minute classes):

Monday-Friday

9:30am CrossFit
11:30am CrossFit
4 pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit (Mon-Thurs only)

Saturday (no Team WOD’s)

9:30am CrossFit
10:30am CrossFit

*All classes limited to 5 people and 45 min. total

Any questions let us know. Again please read the emailed attachments first!

3-2-1- Go! Let’s get it!

FGB Style: Box Jumps, Hand Release Push-ups and Air Squats

4 rounds, 1 min per station, for reps:
Box Jump (24″/20″)
Hand Release Push-up
Air Squat
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Toomey and Vellner Win Rogue Invitational in Dominating Fashion

FT: Double Unders, Dumbbell Snatches

For time:
90 Double Unders
30 Dumbbell Snatches (50#/35#)
60 Double Unders
20 Dumbbell Snatches
30 Double Unders
10 Dumbbell Snatches
* Alternating DB Snatch

* Warm-up 3 rds of:
7 Pass thru
7 KB or DB Deadlift
7 PVC Power Snatch
3 Inch worm w/ Push-up
10-15 Single Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

Opt. 1: AMRAP 15 mins: Single Arm KB Clean & Press and KB Goblet Lunges & Opt. 2: AMRAP 15 mins: Single Arm DB Clean & Press and DB Goblet Lunges

Opt. 1: AMRAP 15 mins: Single Arm KB Clean & Press and KB Goblet Lunges

Complete as many rounds as possible in 15 mins of:
12 Single Arm Kettlebell Clean & Press (53#/35#)
12 Kettlebell Goblet Lunges (53#/35#)

* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side

BTWB

Opt. 2: AMRAP 15 mins: Single Arm DB Clean & Press and DB Goblet Lunges

Complete as many rounds as possible in 15 mins of:
12 Single Arm Dumbbell Clean & Press, pick load
12 Dumbbell Goblet Lunges, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

Please check your email for more details on our reopening that was sent out yesterday.

It’s time! We are going to be reopening for limited outdoor classes beginning Wednesday, June 17^th as part of Phase 1.5. According to King County, Phase 1.5 or “Modified Phase 1” allows for outdoor exercise classes up to 5 people with one instructor. We must still adhere to other state published guidelines for Phase 2 for gyms. We are beginning with that. This means we will be outdoors. Weather will be a factor. We will still adhere to the below steps but we will not be allowing workouts inside the gym or using the rig or other areas. A bathroom and necessary equipment will be accessible inside and must be sanitized after use but we will not be allowing indoor classes. Please be prepared.

We will share the final schedule and steps out beginning early next week for you to reserve your class on MindBody (via MindBody web or MindBody App). We ask that as we begin to please not book more than 2 classes per week to allow for as many members to have access to a class. We also ask that you try to have flexibility in your schedule if possible to reserve an open spot if your preferred time is full. We expect that we will be in Phase 2 before the end of the month and will be able to move classes inside. Please download the app now to be ready to register for classes.

I have emailed the Guidelines for our reopening plan and preliminary schedule. Please READ this. I know it’s lengthy but it’s necessary. It will have all the info (save the online / app steps and guide for reserving a class) that you need. That will come separately early next week.

For those who checked out equipment, please plan to bring it back the by Monday June 22^nd. Stay tuned for updates here on our website, Facebook group and I’ll email final schedule and registration steps soon. Thanks for supporting us!

Injury Forces Mathew Fraser to Withdraw From Rogue Invitational

Opt. 1: AMRAP 15 mins: Single Arm KB Clean & Press and KB Goblet Lunges

Complete as many rounds as possible in 15 mins of:
12 Single Arm Kettlebell Clean & Press, 53/35 lbs
12 Kettlebell Goblet Lunges, 53/35 lbs
* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side

BTWB

Chipper: Run and Burpee Box Jumps, Lateral Burpees, and Burpees

For time:
Run 200m
25 Burpee Box Jumps (24″/20″)
Run 200m
25 Burpee Over Dumbbells
Run 200m
25 Burpees

* WU: 2 rds
10 Step Ups
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
5 Pike Push-up

BTWB

Photo by @robcwilson @snoridgecrossfit