Team WOD: Power Snatches, Toes-to-bars, and Medicine Ball Cleans

SnoRidge CrossFit_Power SnatchTeam WOD: Power Snatches, Toes-to-bars, and Medicine Ball Cleans

2 rounds for time of:
20 Power Snatches (115#/75#)
50 Toes-to-bars
20 Power Snatches
50 Medicine Ball Cleans (20#/14#)
*Alternate work with your partner (one works/one rests)

BTWB   

Photo by @robcwilson

Saturday was suns out, guns out! Each Saturday the main class consists of a team workout. Don’t know anyone? Don’t worry! Just show up and you will be paired together and scaled to your ability.

Our next OnRamp will begin in July. If you are interested or know anyone who is ready to get started then email us at snoridgecrossfit@comcast.net or use the contact us form on the website.

Our July OnRamp Schedule:
Tuesday 7/5 at 7:00 pm
Thursday 7/7 at 7:00 pm
Saturday 7/9 at 8:30 am
Tuesday 7/12 at 7:00 pm
Thursday 7/14 at 7:00 pm
Saturday 7/16 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.

EMOM for 10 mins: Strict Pull-ups & 3 RFT: Runs, Deadlifts and Strict Handstand Push-ups

Murph 2016 - AlisonEMOM for 10 mins: Strict Pull-ups

3 Strict Pull-ups

Every 1 min for 10 mins.

3 RFT: Runs, Deadlifts and Strict Handstand Push-ups

3 rounds for time of:
Run 400m
20 Deadlifts (225#/155#)
10 Strict Handstand Push-ups
Scale to negatives for strict HSPU or to box pike.

Push Press 3-3-3-3-3 & AMRAP 8 mins: Box Jump Overs, Wall Balls

SnoRidge CrossFit_Box JumpsPush Press 3-3-3-3-3

Push Press 3-3-3-3-3

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

AMRAP 8 mins: Box Jump Overs, Wall Balls

Complete as many rounds as possible in 8 mins of:
3 Box Jump Overs (24″/20″)
3 Wall Balls (20#/14# to 10 ft./9ft.)
6 Box Jump Overs
6 Wall Balls
9 Box Jump Overs
9 Wall Balls
12 Box Jump Overs
12 Wall Balls
15 Box Jump Overs
15 Wall Balls
18 Box Jump Overs
18 Wall Balls
21 Box Jump Overs
21 Wall Balls
24 Box Jump Overs
24 Wall Balls
Continue +3 each until 8 minutes is up.

Back Squat 6-4-2-2-1 & 4 RFT: Runs, Burpees and Front Squats

Murph 2016 - Push-up_JoelBack Squat 6-4-2-2-1

Back Squat 6-4-2-2-1

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

4 RFT: Runs, Burpees and Front Squats

4 rounds for time of:
Run 400m
15 Burpees
12 Front Squats (135#/95#)

BTWB  

Photo by @robcwilson

Still recovering from Murph? Make sure you are getting cozy with a foam roller and rolling your lats, upper traps and behind your shoulders for your upper body and hit your hamstrings, quads, flutes and calf muscles for your lower body. This should be a daily routine but especially after a high volume workout like Murph you can’t put it off.

Inside the Leaderboard: Regionals Week 3

Results

Results cont

Power Snatch 1-1-1-1-1 & Annie

Power Snatch 1-1-1-1-1

SnoRidge CrossFit_Annie BenchmarkPower Snatch 1-1-1-1-1

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

Annie

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

BTWB  

Photos by @robcwilson

Murph Pre-brief:

Murph 2016 - Briefing

Today was recovery day. Get moving but not too much.  Tomorrow will see some squats to get the legs functional again.

Did you miss the final week of Regionals?  Replays can be found here.

2016 Regionals – Week 3

Still Reigning

Results

Results cont

Memorial Day Murph

SnoRidge CrossFit_RestMemorial Day “Murph”

For time:
Run 1 mile (1600m)
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

or choose

“1/2 Murph”

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
~crossfit.com

BTWB 

Photo by @robcwilson

Today was our 7th annual Murph honoring our fallen veterans with “Memorial Day Murph”. There were 50 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.

Who was “Murph”? He was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
If you wanted to buy the shirt or tank still then go here.
Read up on the background of this Hero workout:
Memorial Day Murph

Results

Results cont

Advanced RX: Alt EMOM 12 mins: Squat Cleans and Double Unders & 3 RFT: Squat Cleans, Strict Handstand Push-ups and Row

Advanced RX Class:

Alt EMOM 12 mins: Squat Cleans and Double Unders

Every 1 min for 12 mins, alternating between:
1 Squat Clean, pick load
30 Double Unders

SnoRidge CrossFit_After WOD3 RFT: Squat Cleans, Strict Handstand Push-ups and Row

3 rounds for time of:
7 Squat Cleans (205#/145#)
14 Strict Handstand Push-ups
21 Row Calories

BTWB 

Photo by @robcwilson

Monday Schedule:

The ONLY classes on Memorial Day Monday will be at 0830, 0930, and 1030. ALL other class times are cancelled. We are programming “Murph” which is a long Hero WOD. Monday will officially end “Hero Week”.

  • If you did not sign up show up and we will fit you in between waves.
  • If you already signed up please stick to your time slot.
  • If this is your FIRST Murph then no vest is allowed. Also consider if you need to scale to 1/2 Murph (half reps and run distance) or just half reps and full runs.

Beasts on the Bubble
Results

Team WOD: Squat Cleans, Push Press

SnoRidge CrossFit_CleanTeam WOD: Squat Cleans, Push Press

As a team of 2 complete 20 rounds for time of:
3 Squat Cleans (135#/95#)
3 Push Press (135#/95#)

Post total time.
* Use one bar. Alternate with your partner after 1 full round (10 rds total per partner)
** 3rd Clean can be a clean-thruster to count as 1st PP rep
Post total time.

BTWB 

Photo by @robcwilson

Results

Hero Week: Wittman

SnoRidge CrossFit_WittmanHero Week: Wittman

7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st BN, 12th Infantry Regiment, 4th BDE Combat Team, 4th Infantry DN, based out of Ft. Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ crossfit.com

BTWB 

Photo by @robcwilson

Monday Schedule:

The ONLY classes on Memorial Day Monday will be at 0830, 0930, and 1030. ALL other class times are cancelled. We are programming “Murph” which is a long Hero WOD. Monday will officially end “Hero Week”.

Sign-up times are posted on the whiteboard in the gym. As of now the 0930 and 1030 are full, and there are a few spots left for the 0830.

  • If you did not sign up show up and we will fit you in between waves.
  • If you already signed up please stick to your time slot.

Week 3 Regional Recap: Day 1

Hero Week: DT

SnoRidge CrossFit_Clean and JerkClean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

Hero Week: DT

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~ crossfit.com

BTWB 

Photo by @robcwilson

Sign-ups for Memorial Day Murph on Monday are on the whiteboard.  The 0930 class is full, so 10:30 is still available.

Annie Thorisdottir, “DT” at men’s weight of 155# in 8:27 – [video]

2016 Regionals Week 2 Highlights

Results

Results cont