Community. Coaching. Caring. Since 2009.
Overhead Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row Calories and Overhead SquatsFor time:
75 Row Calories
75 Overhead Squats (95#/65#)
Use Mats
Bench Press 3-3-3-3-3Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bent Over Barbell Row 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Alternate sets with Bench and Bent Over Row
21-15-9 reps, for time of:
Dumbbell Thruster, pick load
Pull-up
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
If you haven’t signed up yet then do it now!
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
7 Burpees
7 Knees To Elbows
Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
1+1 as a complex
Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
4 One Arm Dumbbell Snatch (Alternating) (50#/35#)
4 Single Arm Dumbbell Overhead Squat Rights (50#/35#)
4 Single Arm Dumbbell Overhead Squat Lefts (50#/35#)
3 rounds for time of:
6 Squat Cleans (165#/115#)
Handstand Walk, 25 ft
50 AbMat Sit-ups
(Scale HS Walk to 20 shoulder taps per round)
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
The team is growing! We are all in on the Open, you should too! This is not about competition for our gym as it is about just making this our own community event. By registering it makes you show up more often, care a little more, push that much harder, cheer that much louder and have something to compare your fitness against to help set goals to chase. We encourage everyone to sign up and have fun!
Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-upsComplete as many rounds as possible in 12 mins of:
8 One Arm Dumbbell Snatch (Alternating) (50#/35#)
10 Hand Release Push-Ups
12 AbMat Sit-ups
As a team of 2 alternate after each movement with your partner. Partner 1 snatch, partner 2 push-up, partner 1 sit-up, etc.
Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Dumbbell Goblet Squats (50#/35#)
15 Double Unders
As a team of 2 alternate after each movement with your partner.
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
The team is growing! We are all in on the Open, you should too! This is not about competition for our gym as it is about just making this our own community event. By registering it makes you show up more often, care a little more, push that much harder, cheer that much louder and have something to compare your fitness against to help set goals to chase. We encourage everyone to sign up and have fun!
Dumbbell snatches looked great today. It’s a movement I guarantee we will see more of.
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Handstand Push-ups
DL must be set back down under control with NO Drops from the top.
For time:
Row 1000m
75 Wall Balls (20#/14#)
50 Kettlebell Swings (53#/35#)
Photo by @robcwilson
Gym Announcement:
To minimize noise/vibration to our neighbors, all deadlifts will be lowered to the ground and not dropped and crash mat pads should be used under all heavy lifts. See pic above of Kimberlee demonstrating. Also no Oly plates should be used on the floor during all AM classes and classes before 5pm. After 5 pm crash mats must be used.
CrossFit Open:
Dumbbells will be used for the first time in the Open. Today we added several sets of 50# and 35# dumbbells to our collection to ensure we can run the Open without any gym sleepovers. To maximize our ROI and our fitness we will use them tomorrow for both the Team WOD and the Advanced Class. Thanks Dave Castro!
2017 Open Dumbbell Weights Announced
5 RFT: Rope Climbs, Toes-to-bars and Overhead Walking Lunges5 rounds for time of:
3 Rope Climbs
10 Toes-to-bars
21 Overhead Walking Lunge With Plates (45#/25#)
Snatch 1-1-1-1-1Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip
Burpee
3 rounds for time of:
20 Front Squats (95#/65#)
20 Push Press (95#/65#)
20 Pull-ups
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 25
ACTIVE RECOVERY & THE DIFFERENCE BETWEEN REST DAYS AND RECOVERY DAYS
Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 9 mins of:
2 Power Cleans (135#/95#)
2 Box Jump Overs (24″/20″)
4 Power Cleans
4 Box Jump Overs
6 Power Cleans
6 Box Jump Overs
8 Power Cleans
8 Box Jump Overs
10 Power Cleans
10 Box Jump Overs
12 Power Cleans
12 Box Jump Overs
14 Power Cleans
14 Box Jump Overs
16 Power Cleans
16 Box Jump Overs
