Daily WOD – Page 313 – SNORIDGE CROSSFIT

Squat Clean 3-3-3-1-1-1 & AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)

Squat Clean 3-3-3-1-1-1

Squat Clean 3-3-3-1-1-1

AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)

Complete as many rounds as possible in 15 mins of:
Run 200m
3 Squat Cleans (225#/155#)
12 Push Up (Rings)

The workout demo below amazes me. The loads these two CF’ers are moving are pretty mind-blowing for a complex that is a shoulder/hip drive/leg combo that requires solid technique, speed and power. 3-4 years ago a male athlete who hit 205-225# in their final set (7th) would be considered top range/CF Games level. These guys do it in their 4th set. This sport keeps breaking barriers.

Scott Panchik and Noah Ohlsen on Wednesday’s Workout – [video]

Rich Froning tries his Reebok CrossFit Compete 6:14 shoe – [video]

Every 1 min for 6 mins: Squat Snatch & FT: Overhead Squats and Muscle Ups

Every 1 min for 6 mins: Squat Snatch

2 Squat Snatches

Every 1 min for 6 mins.
Not touch and go. Scale to power or hang power/squat for OnRamp grads.

FT: Overhead Squats and Muscle Ups

For time:
30 Overhead Squats (95#/65#)
7 Muscle Ups
20 Overhead Squats
5 Muscle Ups

Working on those jump rope skills? Here’s a good article on how to develop the skills for the dreaded double-under.

Double, Double Toil and Trouble

Register for the Open!

The Road Starts Here

Deadlift 3-3-3-3-3 & FT: Double Unders and Handstand Push Ups

Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3

FT: Double Unders and Handstand Push Ups

For time:
50 Double Unders
10 Handstand Push Ups
40 Double Unders
8 Handstand Push Ups
30 Double Unders
6 Handstand Push Ups
20 Double Unders
4 Handstand Push Ups
10 Double Unders
2 Handstand Push Ups

Watch CrossFit instructional videos, workout videos and archives on the new Exercises and Demos page.

Thruster 2-2-2 & Chipper: Thrusters, 200 m, Thrusters and 3 more & Pull-ups : Max Set

Thruster 2-2-2

Thruster 2-2-2

Chipper: Thrusters, 200 m, Thrusters and 3 more

For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m

Post total time.

Pull-ups : Max Set

A single set of Pull-ups for max reps.

If you were looking for 10 lb. plates today ask Josh since he apparently hogged almost all of them.

Sign up for the Open and beat Froning!

CF Games Open: It’s Time

Lifting: Squat Snatches and Clean & Jerks & 2x RFT: Box Jumps, Squat Snatches and Clean & Jerks

Advanced RX Class:

Lifting: Squat Snatches and Clean & Jerks

Squat Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set

2x RFT: Box Jumps, Squat Snatches and Clean & Jerks

2 rounds, each round for time, of:
15 Box Jumps (30″/24″)
10 Squat Snatches (135#/85#)
15 Clean & Jerks (135#/85#)

Rest 2 mins between each round.
Record each round time and note the 2 min. rest between rounds.

BTWB

The Push Jerk – [video]

Nutrition: Paleo Nick Recipes: Beef

Team WOD: Power Snatches, Box Jumps, Clean & Jerks, Burpees

Team WOD:

2 rounds for time of:
20 Power Snatches (115#/75#)
40 Box Jumps (24″/20″)
20 Clean & Jerks (115#/75#)
40 Burpees

As a team of 2 alternate work and break up reps to complete 2 rounds. One works, one rests. One barbell and box per team.

BTWB

Congrats to Teri and Will for getting their first bar muscle-up unassisted! Thanks also to Matt for capturing the moment!

… And Fitness For All

Strict Pull-up & Skill Work & 3 RFT: Double Unders, Wall Balls and Muscle Ups

3 x 5 Strict Pull-up and Skill Work

3×5 Strict Pull-up then complete:

Skill Work

12 Minutes to practice any skill you need work on.
Ex: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, etc.

3 RFT: Double Unders, Wall Balls and Muscle Ups

3 rounds for time of:
50 Double Unders
25 Wall Balls
10 Muscle Ups

Or

3 rounds for time of:
50 Double Unders
25 Wall Balls
10 Chest-to-bar Pull-ups

Photos by Rob W.

Happy 800th WOD to LuAnne! That is a lot to be proud of. Tonight was her “800 Party” and it seemed like half the gym pretty much showed up. Good energy and lots of fun for all who completed this variant on an old Open workout (12.4). Speaking of the Open, I can’t wait for Friday Night Lights!

If you are on the fence about the Open, then not only is there a scaled option this year, but you need to watch the first video below and get over your excuses.

“I’m Doing the Open”

Dave Castro Explains the Scaled Option

Also congrats to Mike M. for his first muscle-up today!

Nutrition:

Lynn is starting her own protein bar business and is taking orders from SRCF members. To place orders and for information about ingredients you can click on the order form link.

“SnoRidge friends,
As many of you already know, I’ve been occasionally offering my protein bars to gym members with a goal of fine tuning my recipes and eventually offering them for sale. I have finally bit the bullet and decided to go ahead with it. As it is currently a hobby, I’d like to mainly cater to SnoRidge athletes, family and friends. My goal is to eventually turn my passion and hobby into a business.
With the help of Tom and Michelle, the link to my order form will be posted on SnoRidge’s website. When I receive your completed order form, I will then email you with your invoice. Payments can be in cash or through PayPal. For more detailed information, please take a look at the order form. If your questions are still not addressed, feel free to email me at nfbars@gmail.com or ask me when you see me!
~ Lynn”

Every 1 min for 10 mins: Bear Complexes & AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees

Every 1 min for 10 mins: Bear Complex

Every 1 min for 10 mins do:
1 Bear Complex
* No squat clean, PC then FS, PP, BS, PP. (Thruster allowed, no jerks)

AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees

Complete as many rounds as possible in 15 mins of:
5 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
5 Shoulder-to-Overheads (135#/95#)
5 Burpees

Although we explain it often, most forget what the heck the Burgener Warm-up is. Listen to Coach B explain it himself.

Coach Burgener Explains The Burgener Warm-up

This warm-up should be approached with discipline and consistency of movement. It is not only a prep series to get ready to snatch; it’s a cycle that creates repetition in speed, bar path, technique and footwork and will directly improve your snatch movement or reinforce bad movement. Whether you use a PVC or an empty bar, treat it the same as if you are under load. You want to move with “perfection” each and every time.

Bench Press 5-5-5-5-5 & 1/2 Cindy

Bench Press 5-5-5-5-5

Bench Press 5-5-5-5-5

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

1/2 “Cindy”

Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Attention Teens! The CF Open will have a teen division this year with two age categories (14-15 and 16-17). I strongly encourage all of our teens to register compete in the teens division and kick some butt! These divisions will be filled with competition any teenager will see in the future as they continue with CrossFit, rather than competing in the Open against old(er) people like me.

Dave Castro on the Teen Division

Every 1 min for 10 mins: Power Snatch & 5 RFT: Power Snatches, Toes-to-bars and Kettlebell Sumo Deadlift High-pulls

Every 1 min for 10 mins: Power Snatch

EMOM: 2 Power Snatches, pick load

* Not touch and go

5 RFT: Power Snatches, Toes-to-bars and Kettlebell Sumo Deadlift High-pulls

5 rounds for time of:
6 Power Snatches (115#/75#)
9 Toes-to-bars
12 Kettlebell Sumo Deadlift High-pulls (53#/35#)

We are almost two weeks into the Stop the Slop Challenge. Keep up with your nutrition changes, stay consistent in the gym, and get ready for the retest in two more weeks. This is great prep for the Open starting soon after.

Reminder: Sign up for the 2015 CrossFit Games Open that starts at the end of February! On the fence about the RX Open? Then sign up for the scaled division.

“… And Fitness For All” – [article]

Breaking Down Julie Foucher’s 1 Million+ Meters Rowed [Article]