Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks

SnoRidge CrossFit_LockoutTeam WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks

As a Team of 2 complete for time:
50 Wall Ball (Partner) (20#/14#)
40 Bumper Plate Burpees (45#)
30 Power Clean & Jerks (115#/75#)
40 Wall Ball (Partner)
30 Bumper Plate Burpees
20 Power Clean & Jerks
30 Wall Ball (Partner)
20 Bumper Plate Burpees
10 Power Clean & Jerks

* One bar per team. Alternate WB throws back and forth. One bumper (45#) for burpees, open hips on top.
Post total time.

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Photo by @robcwilson

Get signed up for the Open now! Let’s grow the team. Make sure you select our affiliate when you register and join a team.

REGISTER NOW FOR THE 2017 OPEN

2017 CrossFit Judges Course

The course offers an introduction to the skills a judge will use during any CrossFit competition. It includes general information on competition rules, regulations and common movements. Once the movement modules have been reviewed, the aspiring judge will test their skills on the final exam.
Anyone who intends to manage an affiliate, judge an aspiring regional athlete, or review Open video submissions must take and pass the 2017 CrossFit Judges Course. It’s also required for the Online Qualifier, Regional and Games judges. It costs $10.

Results

Back Squat 2-2-2-2-2 & FGB Style – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row

Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

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

SnoRidge CrossFit_SDHP“Fight Gone Bad Style” – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row

3 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
AbMat Sit-up
Row Calories
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

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Photo by @robcwilson

The Registration page for the Open is now live! I’m signed up and the Gym Team is active so what are you waiting for?!?! Get to the Choppa and sign up with me (Arnold Voice)!

Make sure you select our affiliate and if it asks for a team use our affiliate name “SnoRidge CrossFit” as well. Let’s PR with over 60 people registered this year!

Results

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Lifting: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance & 21-15-9: Power Snatches, Toes-to-bars and Runs

Lifting: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance

Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
*As a complex

SnoRidge CrossFit_T2B21-15-9: Power Snatches, Toes-to-bars and Runs

21-15-9 reps, for time of:
Power Snatch (95#/65#)
Toes-to-bar
Run 200m

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Photo by @robcwilson

Results

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Muscle-ups or Strict Pull-ups: 3x Max Rep & 4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings

SnoRidge Crossfit - DSC_0860Muscle-ups or Strict Pull-ups: 3x Max Rep

Muscle-ups or Strict Pull-ups 3x Max Rep

Rest as needed between sets

4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings

4 rounds for time of:
50 Double Unders
10 Burpee Box Jumps (24″/20″)
15 Kettlebell Swings (70#/53#)

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SnoRidge CrossFit_KB SwingPhoto by @robcwilson

Some progressions to practice regularly to build towards strict pull-ups: Bar Hangs, Ring Rows, Negative or Eccentric Pull-ups, Assisted Pull-up. Use them all.

Conquering Your First Strict Pull-up

THE OPEN BEGINS FEBRUARY 23.

Pull-Up Virtuosity: Part 1

Results

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Thruster : 1RM & Death By Thruster

Thruster : 1RM

Record your best Thruster 1 Rep Max lift.

“Death By” Thruster

With a continuously running clock perform:
1 Thruster (95#/65#) in the first 1 min,
2 Thrusters (95#/65#) in the second 1 min
3 Thrusters (95#/65#) in the third 1 min

Continuing this for as long as you are able.

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SnoRidge CrossFit_Death By Thruster

Photo by @robcwilson

SRCF Pint GlassPreorder for sweatshirts and pullovers ($35) and long sleeve T’s ($20) is up in our Facebook group. If you’re interested then check it out and let us know ASAP what you want. Plenty of colors and a few styles to choose from. Preorder will end at the end of this week and the order will go in early next week.

We also have pint glasses available for $8 with the Squatch Logo! Grab one to enjoy your favorite beverage in.

Results

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Deadlift 5-5-5-5-5 & AMRAP 12 mins: Air Squats, Push-ups, and Pull-ups

Deadlift 5-5-5-5-5

Deadlift 5-5-5-5-5

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

SnoRidge CrossFit_Push-up DemoAMRAP 12 mins: Air Squats, Push-ups, and Pull-ups

Complete as many rounds as possible in 12 mins of:
50 Air Squats
30 Push-ups
15 Pull-ups

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Is Coach Rob demonstrating his push-up or is his class cheering him on to finish his first round?

Photos by @robcwilson

Some people come in to lift and workout. Others come in to…

SnoRidge CrossFit_Dance and Talk

Either way it’s cool.

Results

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Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Team AMRAP Audibles

SnoRidge CrossFit_Rope ClimbsAdvanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

As a team of 2 complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans (185#/135#)
Rest 5 minutes then Pt. 2

Alternate full rounds with your partner.

Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

As a team of 2 complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads (135#/95#)
24 Double Unders

Alternate after each movement with your partner.

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Photo by @robcwilson

It was such a big Advanced RX class that today was all audibles. After some lifting it became “on the fly programming” for some fun team workouts.

Efficiency Tips: Barbell Cycling from the CrossFit Journal

Results

Alt EMOM 12 mins: Squat Snatches and Double Unders & 4 RFT: Overhead Squats and Box Jumps

SnoRidge CrossFit_SnatchAlt EMOM 12 mins: Squat Snatches and Double Unders

Every 1 min for 12 mins, alternating between:
1 Squat Snatch
30 Double Unders

4 RFT: Overhead Squats and Box Jumps

4 rounds for time of:
15 Overhead Squats (115#/75#)
15 Box Jumps (30″/24″)

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Photo by @robcwilson

Results

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Back Squat 3-3-3-3-3 & Row : 1000m/500m/250m Intervals

SnoRidge CrossFit_Back SquatsBack Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

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

Row : 1000m/500m/250m Intervals

Each for time:
Row 1000m
Row 500m
Row 250m

Rest 1 min between efforts.

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SnoRidge CrossFit_ME Row

Seeing the pic above makes me realize I didn’t row hard enough today…

Photo by @robcwilson

Welcome to our January OnRampers: Kevin, Amanda, Stuart, Jason, Scott, Cindy and Julie!

How to Hollow Rock

Results

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