Daily WOD – Page 316 – SNORIDGE CROSSFIT

Back Squat 3-3-3-3 & FT: Runs and Strict Handstand Push-ups

Back Squat 3-3-3-3

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

FT: Runs and Strict Handstand Push-ups

For time:
Run 400m
21 Strict Handstand Push-ups
Run 400m
15 Strict Handstand Push-ups
Run 400m
9 Strict Handstand Push-ups

BTWB

Photo by @robcwilson

Thanks again to everyone for donating and helping out Chris G. with his fight against leukemia. We had a great turnout last week for “Hope” and raised money for him and his family. You all make this an amazing community!
“The 2016 Open: Why We Love It” – [video]
Get ready to register for the Open next week:
Open Registration begins Jan. 14!
The 2016 Open: Why We Love It

Results

Results cont

Alt EMOM 12 mins: Power Cleans and Strict Pull-ups & AMRAP 15 mins: Kettlebell Swings, Power Cleans and Box Jumps

Alt EMOM 12 mins: Power Cleans and Strict Pull-ups

Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Strict Pull-ups

BTWB

AMRAP 15 mins: Kettlebell Swings, Power Cleans and Box Jumps

Complete as many rounds as possible in 15 mins of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Nutrition:

Here’s a recipe from Paleo Nick for Fajita Pie, he says it’s real tasty so you should give it a try. (* Read using Paleo Nick’s rhyming voice)

“Nick’s Zone: Fajita Pie” – CrossFit Journal [video] and [recipe]

Results

Results cont

Bench Press 3-3-3-3-3 & FT: Rows, Deadlifts, Air Squats

Bench Press 3-3-3-3-3

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

BTWB

FT: Rows, Deadlifts, Air Squats

For time:
Row 1000m
25 Deadlifts (225#/155#)
75 Air Squats
Row 500m
15 Deadlifts
45 Air Squats

BTWB

Photo by @robcwilson

Need help achieving a successful “Stop the Slop”? (Details coming.)

Give NW Fit Meals a try! Often we hear stories from you that you “don’t know what to eat/cook” or that you “don’t have time to cook.” Having something delicious and ready to eat will help you get on track for a leaner, healthier you! You can choose a week of lunches or dinners or both. Contact Gena Phelps with questions. And ask around the box to get feedback from those of us that have tried it. Everything that we’ve had has been delicious!

Results

Results cont

Results cont Pt. 2

Squat Clean Thruster : 1 Rep Max & 3 RFT: Front Squats, Pull-ups and Double Unders & Hollow Rocks : 50 Reps for Time

Squat Clean Thruster : 1 Rep Max

Find your Squat Clean Thruster 1 Rep Max.

BTWB

3 RFT: Front Squats, Pull-ups and Double Unders

3 rounds for time of:
10 Front Squats (155#/105#)
20 Pull-ups
50 Double Unders

BTWB

Hollow Rocks : 50 Reps for Time

For time:
50 Hollow Rocks

BTWB

Photo by @robcwilson

Our January OnRamp is full! February is open but there are already some spots taken. Please contact us for more info on dates and availability.

Our annual “Stop the Slop” challenge will be starting soon! We will post dates and info soon for both the weigh-in and performance challenge.

Interesting data on the past year of all beyondthewhiteboard.com users and what movements and WOD’s dominated programming.

BTWB 2015 CrossFit Fitness Report

Results

Results cont

Snatch 2-2-2-2-2 & FT: Rows, Handstand Push-ups, Squat Snatches

Snatch 2-2-2-2-2

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

BTWB

FT: Rows, Handstand Push-ups, and Squat Snatches

For time:
Row 1000m
30 Handstand Push-ups
20 Squat Snatches (115#/75#)
Row 500m
15 Handstand Push-ups
10 Squat Snatches

BTWB

Photo by @robcwilson

Footwork is a commonly overlooked area in lifting with CrossFitters. Focus on mastering your foot position (i.e. set-up, pull, jump and land) and you will erase bad habits and unlock PR’s.

Holiday Schedule:

12/28 to 12/30: Normal schedule Monday through Wednesday
On 12/30 this Wednesday we are running the “Hope” WOD at all class times for Chris Gregg to help raise some funds for him and his family as he battles leukemia. There will be a fundraiser box that his classmates from WSU will put out for anyone who wants to donate to him. Thanks in advance for your support, every bit counts!
12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are posted on the whiteboard starting Monday 12/28
1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
1/4: Normal classes resume

Thursday AM Class times are by sign-up for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you don’t get to sign up then please show up at 10:30am and be ready to roll in. Everyone will get to workout!

“Fixing the Set-up Position in the Snatch” from the CrossFit Weightlifting Advanced Trainer Course – [video]

Results

Results cont

Back Squat 4-4-4-4 & AMRAP 15 mins: Ring Dips, AbMat Sit-ups, Air Squats and Double Unders

Back Squat 4-4-4-4

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

BTWB

AMRAP 15 mins: Ring Dips, AbMat Sit-ups, Air Squats and Double Unders

Complete as many rounds as possible in 15 mins of:
10 Ring Dips
15 AbMat Sit-ups
20 Air Squats
25 Double Unders

BTWB

Photo by @robcwilson

Holiday Schedule:

12/28 to 12/30: Normal schedule Monday through Wednesday
On 12/30 this Wednesday we are running the “Hope” WOD at all class times for Chris Gregg to help raise some funds for him and his family as he battles leukemia. There will be a fundraiser box that his classmates from WSU will put out for anyone who wants to donate to him. Thanks in advance for your support, every bit counts!
12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are posted on the whiteboard starting Monday 12/28
1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
1/4: Normal classes resume

12 WOD's of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!

12 Descending Rounds For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
* Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc. up to 12.

BTWB

Picture by @robcwilson

Today was our traditional annual “12 WOD’s of Christmas” workout and I think everyone figured it out and fell into the rhythm of it. Only one person got out of sequence which is a PR! We had a total of 53 people work out which is pretty good considering we didn’t do this on a Saturday and many are away for the holiday.

The first five exercises are a light “barbell complex” where the sequence of movements progress together. It allows you to “link” them so that after you complete the Deadlifts you transition to the Power Cleans then Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. This combination of exercises for a “12 Days WOD” keeps both the reps of each movement and load low, and the workout is about moving fast and and not getting “stuck” at any one exercise. You will find some “12 Days” workouts programmed with super heavy, complex movements and loads that end up taking well over an hour. You won’t find us ever programming that style.

Next year we will bring out either a food truck or some type of food/pot luck. I also think it would be fun to do a “White Elephant” gift exchange next year along with the usual amazing sweaters and other assorted Holiday wear.

This year’s holiday card from CrossFit is their best one yet. #pukiecharliebrown

Results
Results cont

Alt EMOM 12 mins: Hang Power Cleans and Box Jumps & FT: Rows and Wall Balls

Alt EMOM 12 mins: Hang Power Cleans and Box Jumps

Every 1 min for 12 mins, alternating between:
3 Hang Power Cleans, pick load
5 Box Jumps (30″/24″)

BTWB

FT: Rows and Wall Balls

For time:
750m Row
50 Wall Balls (20#/14#)
500m Row
35 Wall Balls
250m Rows
20 Wall Balls

BTWB

SnoRidge CF_Row and WB

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am are FULL.
- If you didn’t sign up for a time then come to the 10:30 class and we will roll you in! Everyone will get to WOD.
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
12/31 (New Year’s Eve): AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
- Sign-ups for 8:30, 9:30 and 10:30am will be posted on the whiteboard starting Monday 12/28
1/1 and 1/2: CLOSED Friday and Saturday.
- Happy New Year’s!
1/4: Normal classes resume

Tomorrow for Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups are full for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you didn’t get to sign up then please show up at 10:30am and be ready to roll in.
Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
“A Massie Holiday: Bacon Butternut Turducken” – CrossFit Journal [video] and [recipe]

Results

Results cont

Squat Clean 1-1-1 & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars

Squat Clean 1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (135#/95#)
Toes-to-bar

BTWB

SnoRidge CF_Clean

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
Stay tuned for New Year’s week schedule

On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30 (Class is full!), 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
Results
Results cont

Overhead Squat 3-3-3-3-3 & Chipper: Overhead Squats, Pull-ups, Kettlebell Swings and Double Unders

Overhead Squat 3-3-3-3-3

Rest as needed between sets.

BTWB

Chipper: Overhead Squats, Pull-ups, Kettlebell Swings and Double Unders

For time:
30 Overhead Squats (135#/95#)
45 Pull-ups
60 Kettlebell Swings (53#/35#)
90 Double Unders

BTWB

Photo by @robcwilson

Holiday Schedule:

12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
- All other classes cancelled
12/25 and 12/26: CLOSED Friday and Saturday.
- Santa for time! Merry Christmas!
12/28 to 12/30: Normal schedule Monday through Wednesday
Stay tuned for New Year’s week schedule

On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
“Hand Position in the Back Squat” from the CrossFit Weightlifting Advanced Trainer Course – [video]

Results

Results cont