Category: Daily WOD

Advanced RX: Lifting: Hang Squat Snatches and Snatch Balances & 21-15-9: Deadlifts and Overhead Squats

Advanced RX Class:

Lifting: Hang Squat Snatches and Snatch Balances

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set

BTWB

SnoRidge CrossFit_DL21-15-9: Deadlifts and Overhead Squats

21-15-9 reps, for time of:
Deadlift (225#/155#)
Overhead Squat (135#/95#)

BTWB

Checkout: 3 RFT: Assault Bike Calories, Kettlebell Snatches and Wall Balls

3 rounds for time of:
10 Assault Bike Calories
12 Kettlebell Snatches (53#/35#)
15 Wall Balls (20#/14#)

BTWB  

Photo by @robcwilson

Results

Team WOD: Dumbbell Snatches, Sprints, Burpees

SnoRidge CrossFit_Team Debbie_DIaneTeam WOD: Dumbbell Snatches, Sprints, Burpees

Partner up and alternate so each person completes:

8 rounds (each partner) for time of:
10 Dumbbell or (Kettlebell) Snatches (45#/30#)
100m Sprint
* You must complete 5 burpees each round while your partner completes their round.
** Burpees can be completed any point during the time your partner is completing their round but if they return and you have not done them you cannot begin your snatches until they are done.
Post total time.

BTWB  

Photo by @robcwilson

Tomorrow we will start our Teens class.  There is plenty of room still to sign up. Registration covers three weeks so if they can’t make a certain week due to vacation or other camps their registration will continue into the next session (or we can prorate).  We will be taking registrations at any time so no need to wait until August. Any questions let us know!

SRCF Tweens and Teens Class:
Here are the details for our new CrossFit Tweens and Teens Class that will begin this Monday 7/18 at 3pm!

  • Ages: 10-15 only
  • Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”.  During the fall/winter and spring there will be another session(s).
  • 3 afternoon classes per week Mon/Wed/Thurs
  • Time: 3pm to 4pm
  • Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
  • Cost: $140 for each 3 week session (we can prorate to accommodate vacation schedules)
  • Class size: Limited to 14 Teens
  • Go here to Register 
    • Select “Services” then “CrossFit Kids” and add to cart
    • Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)

Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:

  • During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
  • You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
  • Parents may wait in the lobby or can use the upstairs during the class to do mobility.
  • Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.

Schedule:

The 2016 CF Games begin NEXT week.

  • We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
  • ALL other classes are covered and will run on the normal schedule!
  • Huge thanks to all of the coaches who are able to cover so many classes for that time.

Road to the Games 16.09: The Dottirs

Results

Front Squat 2-2-2-2-2 & AMRAP 17 mins: Rope Climbs, Run and Max Rep Front Squats

SnoRidge CrossFit_Max FSFront Squat 2-2-2-2-2

Front Squat 2-2-2-2-2

Rest as needed between sets.

BTWB

AMRAP 17 mins: Rope Climbs, Run and Max Rep Front Squats

Complete as many rounds as possible in 17 mins of:
2 Rope Climbs (15 ft.)
Run 400m
Max rep Front Squats (135#/95#)

*Each round complete max reps unbroken FS (from ground).

**As soon as you drop the bar, start a new round. Rest only in front rack position. Score total reps FS.

BTWB 

Photo by @robcwilson

SRCF Tweens and Teens Class:
Here are the details for our new CrossFit Tweens and Teens Class that will begin this Monday 7/18 at 3pm!

  • Ages: 10-15 only
  • Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”.  During the fall/winter and spring there will be another session(s).
  • 3 afternoon classes per week Mon/Wed/Thurs
  • Time: 3pm to 4pm
  • Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
  • Cost: $140 for each 3 week session
  • Class size: Limited to 14 Teens
  • Go here to Register 
    • Select “Services” then “CrossFit Kids” and add to cart
    • Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)

Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:

  • During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
  • You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
  • Parents may wait in the lobby or can use the upstairs during the class to do mobility.
  • Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.

Schedule:

The 2016 CF Games begin NEXT week.

  • We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
  • ALL other classes are covered and will run on the normal schedule!
  • Huge thanks to all of the coaches who are able to cover so many classes for that time.

Mind Games
Results
Results cont

Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups & Chipper: Run, Thrusters, Handstand Push-ups, Box Jump Overs, K2E, Muscle-ups

SnoRidge CrossFit_Good TimesAlt EMOM 10 mins: Muscle-ups and Bar Muscle-ups

Every 1 min for 10 mins, alternating between:
2 Muscle-ups
2 Bar Muscle-ups
Alternate Ring MU and Bar MU.

BTWB

Chipper: Run, Thrusters, Handstand Push-ups, Box Jump Overs, K2E, Muscle-ups

For time:
Run 1000m
50 Thrusters (45#/33#)
40 Handstand Push-ups
30 Box Jump Overs (24″/20″)
20 Knees To Elbows
10 Muscle-ups

BTWB  

Photo by @robcwilson

SRCF Tweens and Teens Class:
It’s back! Our Teens class will now be a separate class for the summer and will run three times a week.
Here are the details for our new CrossFit Tweens and Teens Class that will begin next Monday 7/18 at 3pm!

  • Ages: 10-15 only
  • Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”.  During the fall/winter and spring there will be another session(s).
  • 3 afternoon classes per week Mon/Wed/Thurs
  • Time: 3pm to 4pm
  • Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
  • Cost: $140 for each 3 week session
  • Class size: Limited to 14 Teens
  • Go here to Register 
    • Select “Services” then “CrossFit Kids” and add to cart
    • Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)

Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:

  • During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
  • You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
  • Parents may wait in the lobby or can use the upstairs during the class to do mobility.
  • Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.

Schedule:

The 2016 CF Games begin NEXT week.

  • We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
  • ALL other classes are covered and will run on the normal schedule!
  • Huge thanks to all of the coaches who are able to cover so many classes for that time.

Behind the Scenes: California Regional, Men

Results

Results cont

Grace & Checkout: Clean 1 Rep

SnoRidge CrossFit_GraceGrace

For time:
30 Clean & Jerks (135#/95#)

BTWB

Checkout: Clean 1 Rep

Clean 1 Rep (Power or Squat)

Use the heaviest weight you can for each set.
Rest as needed between sets.
After “Grace”, work up to a heavy 1 rep on your Clean

BTWB 

Photo by @robcwilson

Grace for the benchmark today then a max clean after for a twist! Congrats to everyone who PR’d or did this one for their first time.

Parents: See yesterday’s post for details about our new SRCF Tweens and Teens class that starts next week (runs M/W/Th from 3-4pm through the end of August.

Update Show: Central Qualifiers

Results

Results cont

EMOM for 10 mins: Squat Snatch & FT: Squat Snatches and Double Unders

SnoRidge CrossFit_SnatchEMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

BTWB

FT: Squat Snatches and Double Unders

For time:
10 Squat Snatches (135#/95#)
50 Double Unders
8 Squat Snatches
40 Double Unders
6 Squat Snatches
30 Double Unders
4 Squat Snatches
20 Double Unders
2 Squat Snatches
10 Double Unders

BTWB  

Photo by @robcwilson

SRCF Tweens and Teens Class:
It’s back! Our Teens class will now be a separate class for the summer and will run three times a week.
Here are the details for our new CrossFit Tweens and Teens Class that will begin next Monday 7/18 at 3pm!

  • Ages: 10-15 only
  • Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”.  During the fall/winter and spring there will be another session(s).
  • 3 afternoon classes per week Mon/Wed/Thurs
  • Time: 3pm to 4pm
  • Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
  • Cost: $140 for each 3 week session
  • Class size: Limited to 14 Teens
  • Go here to Register 
    • Select “Services” then “CrossFit Kids” and add to cart
    • Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)

Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:

  • During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
  • You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
  • Parents may wait in the lobby or can use the upstairs during the class to do mobility.
  • Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.

Schedule:

The 2016 CF Games begin NEXT week.

  • We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
  • ALL other classes are covered and will run on the normal schedule!
  • Huge thanks to all of the coaches who are able to cover so many classes for that time.

Games Events: Masters and Teenagers

Road to the Games 16.08: Smith / Fraser

Results

Results cont

Deadlift 3-3-3-3 & 5 RFT: Deadlifts, Air Squats and Pull-ups

Deadlift 3-3-3-3

Deadlift 3-3-3-3

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

BTWB

5 RFT: Deadlifts, Air Squats and Pull-ups

5 rounds for time of:
9 Deadlifts (225#/155#)
35 Air Squats
12 Pull-ups

BTWB 

Snoridge CrossFit_DL 3RM

Photo by @robcwilson

Jessika hits a new 3RM PR! Quite a few today. Congrats to all of you!

Schedule:

The 2016 CF Games begin NEXT week.

  • We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
  • ALL other classes are covered and will run on the normal schedule!
  • Huge thanks to all of the coaches who are able to cover so many classes for that time.

CF Tweens and Teens Class:
Tomorrow we will be posting the details/cost for signing up for our new CF Tweens and Teens Class (Ages 10-15) that will begin next Monday! Each “Session” will be three weeks and there are three afternoon classes per week (M/W/Th).
Update Show: West Qualifiers
Finding the Fittest Fan at the CrossFit Games

Results

Results cont

Results CONTINUED…

Advanced RX: E2MOM for 14 mins: Deadlifts, Hang Power Cleans, Push Jerks and Front Squats & Pt. 1: 12-9-6: Thrusters and Bar Muscle Ups & Pt. 2: 21-15-9: Sumo Deadlift High-pulls and Ring Push Ups

Advanced RX Class:

SnoRidge CrossFit_Bar MUEvery 2 mins for 14 mins: Deadlifts, Hang Power Cleans, Push Jerks and Front Squats

Every 2 mins for 14 mins do:
4 Deadlifts, pick load
3 Hang Power Cleans, pick load
2 Push Jerks, pick load
1 Front Squat, pick load
*Perform this as a complex

BTWB

Pt. 1: 12-9-6: Thrusters and Bar Muscle Ups

12-9-6 reps, for time of:
Thruster (135#/95#)
Bar Muscle Up

Rest 5 Minutes then begin Pt. 2

BTWB

Pt. 2: 21-15-9: Sumo Deadlift High-pulls and Ring Push Ups

21-15-9 reps, for time of:
Sumo Deadlift High-pull (95#/65#)
Push Up (Rings)

BTWB  

Photo by @robcwilson

Congrats to Jessika for renewing her CrossFit L1 Certificate last weekend and also to Rob and Alison for competing today in the Barnyard Brawl and finishing 12th on the scaled division!

We will be starting a CrossFit Teen’s Class (Ages 10-15) later this month on M/W/Th that will run in 3 week long sessions.  Classes will be from 3-4pm on those days and taught by Jessika. There will be a limit of 14 per session. Sign-up info coming soon.

Check out the blog story and photos from @robcwilson on Cassie’s story:

Living Life ASRX: Cassie Beaudry

Results

Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

SnoRidge CrossFit_Front SquatTeam WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)

* One bar per team. Alternate work/rest with partner.
* Switch after each full round with your partner.
Post total rounds.

BTWB 

Photo by @robcwilson

Congrats to Jessika for renewing her CrossFit L1 Certificate last weekend and also to Rob and Alison for competing today in the Barnyard Brawl and finishing 12th on the scaled division!

We will be starting a CrossFit Teen’s Class (Ages 10-15) later this month on M/W/Th that will run in 3 week long sessions.  Classes will be from 3-4pm on those days and taught by Jessika. There will be a limit of 14 per session. Sign-up info coming soon.

Check out the blog story and photos from @robcwilson on Cassie’s story:

Living Life ASRX: Cassie Beaudry

Results

Weighted Pull Up 3-3-3-3-3 & AMRAP 12 mins: Toes-to-bars, Wall Balls and Box Jump Overs

SnoRidge Crossfit - Weighted Pull-upWeighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

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

BTWB

AMRAP 12 mins: Toes-to-bars, Wall Balls and Box Jump Overs

Complete as many rounds as possible in 12 mins of:
10 Toes-to-bars
10 Wall Balls (20#/14#)
10 Box Jump Overs (24″/20″)

BTWB 

Photo by @robcwilson

Update Show: Atlantic Qualifiers

Results

Results cont

SNORIDGE CROSSFIT