Category: Daily WOD

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

Back Squat 4-4-4-4

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

BTWB

SnoRidge CF_AbMatAMRAP 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

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!
“The Power Clean” – [video]
Results
Results cont

12 WOD's of Christmas at SRCF!

SnoRidge CF_12 Days WOD12 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

CF XMas Card

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

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

SnoRidge CF_OHSOverhead Squat 3-3-3-3-3

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

Advanced RX: Back Squat 5-5-3-3-1-1 & 10 RFT: Deadlifts, Ring Handstand Push Ups and Runs

Advanced RX Class:

Back Squat 5-5-3-3-1-1

Back Squat 5-5-3-3-1-1

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

BTWB

SnoRidge CF_Rings10 RFT: Deadlifts, Ring Handstand Push Ups and Runs

10 rounds for time of:
5 Deadlifts (250#/170#)
3 Handstand Push Up (Rings)
Run 100m

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.
Results

Hang Power Snatch 1-1-1-1-1 & AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Hang Power Snatch 1-1-1-1-1

Hang Power Snatch 1-1-1-1-1

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

BTWB

SnoRidge CF_Slam BallAMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Complete as many rounds as possible in 15 mins of:
20 Ball Slams (30#/20#)
10 Knees To Elbows
1 Rope Climb

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 we will run our Annual “12 Days of Xmas WOD”.  Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Please sign up on the whiteboard!

The Open is coming!

2016 Reebok CrossFit Games Season Schedule

Results

Results cont

FT: Bar Muscle Up Progressions and Kipping Pull Up Practices & 12-9-6: Squat Cleans and Muscle-ups

FT: Muscle UpProgressions and Kipping Pull Up Practice

Not for time:
Bar or Ring Muscle Up Progression (Turnover drill with Russian Dip)
Kipping Pull Up Practice

BTWB

SnoRidge CF_Pull-ups21-15-9: Squat Cleans and Pull-ups

21-15-9 reps, for time of:
Squat Clean (135#/95#)
Chest to Bar Pull-ups

*Choose Heavy Clean/MU couplet or Clean/C2B couplet

Rx+:

12-9-6: Squat Cleans and Muscle-ups

12-9-6 reps, for time of:
Squat Clean (225#/155#)
Muscle-up

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

Results

Shoulder Press 2-2-2-2-2 & "Wood"

SnoRidge CF_Wood Hero WODShoulder Press 2-2-2-2-2

Shoulder Press 2-2-2-2-2

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

BTWB

“Wood“

5 rounds for time of:
Run 400m
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pulls (95#/65#)
10 Thrusters (95#/65#)
Rest 1 min

BTWB 

Photos by @robcwilson

“Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. ~ www.crossfit.com”

Happy 2 Year “WOD-iversary” to Joe W., Will P., Curtis, Peter, and their OnRamp Coach / Personal EMT Rob!

SnoRidge CF_2 Year Anniversary

Lots of double-unders and box jumps the past two days.  Break out the foam roller and put some time into rolling your calves.
If you are working on your muscle-up or have issues with a solid turnover then watch this and plan to try it tomorrow:
“Working the Muscle-up Transition” from the CrossFit Gymnastics Trainer Course – [video]

Results

Results cont

EMOM for 7 mins: Hang Squat Snatches and Overhead Squats & 3 RFT: Double Unders, Air Squats and Runs & 3 RFT: Toes-to-bars and Hollow Rocks

Every 1 min for 7 mins: Hang Squat Snatches and Overhead Squats

Every 1 min for 7 mins do:
1 Hang Squat Snatch
1 Overhead Squat

*Choose load

BTWB

3 RFT: Double Unders, Air Squats and Runs

3 rounds for time of:
75 Double Unders
50 Air Squats
Run 200m

BTWB

Checkout WOD:

SnoRidge CF_Hollow Rock3 RFT: Toes-to-bars and Hollow Rocks

3 rounds for time of:
10 Toes-to-bars
15 Hollow Rocks

BTWB 

Photo by @robcwilson

“Coach’s Orders” – CrossFit Journal [article]

Results

Results cont