Announcement:
Due to Snowmageddon ’17 Part Deux the Tuesday 2/28 the 6am and 8:30am classes are cancelled! So far all other classes are on schedule. Stay tuned to our Facebook group for updates!
Drive safe and be smart!
Category: Daily WOD
Front Squat 5-3-1-1-1 & AMRAP 7 mins: Clean & Jerks and Double Unders
Front Squat 5-3-1-1-1
Front Squat 5-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 7 mins: Clean & Jerks and Double Unders
Complete as many rounds as possible in 7 mins of:
8 Clean & Jerks (95#/65#)
30 Double Unders
BTWB
Coach Jessika Photobomb by @robcwilson
Reminder:
No 6am on Thursday! During the Open we switch to Mon, Tue, Wed, Fri 6am classes (instead of M-Th). This will run through 3/24.
Shoulder Press 3-3-3-3-3 & 2 RFT: Rows, Air Squats, Sit-ups, Push-ups and Pull-ups
Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 RFT: Rows, Air Squats, Sit-ups, Push-ups and Pull-ups
2 rounds for time of:
Row 500m
50 Air Squats
40 AbMat Sit-ups
30 Push-ups
20 Pull-ups
BTWB
Slow Kid at Play Photo by @robcwilson
17.1 score deadline has been extended by CrossFit to Tuesday at 5pm. Get those scores in if you haven’t already!
Due to Snowmageddon ’17 Part Deux we had to cancel tonights 6pm and 7pm classes. Between the traffic nightmare and the Parkway being shut down and looking like a used car lot it made sense to make the call.
Note: Tuesday 2/28 the 6am and 8:30am classes are also cancelled! So far all other classes are on schedule. Stay tuned to our Facebook group for updates!
Advanced RX: Squat Clean 1 Rep & Pt. 1 FT: Squat Cleans and Toes-to-bars & Pt. 2 21-15-9: Handstand Push-ups, Kettlebell Swings and Ring Dips
Advanced RX Class:
Squat Clean 1 Rep
Squat Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1 FT: Squat Cleans and Toes-to-bars
For time:
12 Squat Cleans (165#/115#)
24 Toes-to-bars
9 Squat Cleans
18 Toes-to-bars
6 Squat Cleans
12 Toes-to-bars
Rest 3 minutes then Pt.2
Pt. 2 21-15-9: Handstand Push-ups, Kettlebell Swings and Ring Dips
21-15-9 reps, for time of:
Handstand Push-up
Kettlebell Swing (70#/53#)
Ring Dip
BTWB
Photos by THE @robcwilson (of Twitter and Instagram fame, yes he got another pic featured on CrossFit’s social media)
Recovery day! Stretch and roll out that lower back and hamstrings. Monday will be a bodyweight workout to get the muscles loose and blood flowing. If you are registered and completing 17.1 on Monday then you have up until the 4pm class to get ‘er done. Then you have to hustle to enter your score.
Make sure you enter your score on the Games site by Monday at 5pm!
Team SnoRidge CrossFit Open Count: 45
Inside the Leaderboard: What It Takes to Win
Fittest On Earth: A Decade of Fitness–Official Trailer
Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings
Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings
As a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)
* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.
Post total rounds.
BTWB
17.1 Photos by @robcwilson
Recovery day! Stretch and roll out that lower back and hamstrings. Monday will be a bodyweight workout to get the muscles loose and blood flowing. If you are registered and completing 17.1 on Monday then you have up until the 4pm class to get ‘er done. Then you have to hustle to enter your score.
Make sure you enter your score on the Games site by Monday at 5pm!
Team SnoRidge CrossFit Open Count: 45
The team is growing!
Push Press 2-2-2-2 & Alt EMOM 16 mins: Row, Wall Balls, Sumo Deadlift High-pulls and Push Press
Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 10 mins: Squat Snatches and Rope Climbs & AMRAP 10 mins: Pull-ups, Overhead Squats and Double Unders
Alt EMOM 10 mins: Squat Snatches and Rope Climbs
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
2 Rope Climbs, 15 ft
AMRAP 10 mins: Pull-ups, Overhead Squats and Double Unders
Complete as many rounds as possible in 10 mins of:
7 Pull-ups
14 Overhead Squats (75#/55#)
35 Double Unders
Back Squat 2-2-2-2-2 & 8 RFT: Box Jump Overs and Power Cleans
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.
8 RFT: Box Jump Overs and Power Cleans
8 rounds for time of:
7 Box Jump Overs (24″/20″)
6 Power Cleans (135#/95#)
Bench Press 5-5-5-5 & Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups
Bench Press 5-5-5-5
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups
For time:
10 Handstand Push-ups
20 Goblet Squats (53#/35#)
30 Power Snatches (75#/55#)
40 Medicine Ball Cleans (20#/14#)
50 AbMat Sit-ups
40 Medicine Ball Cleans
30 Power Snatches
20 Goblet Squats
10 Handstand Push-ups
BTWB
Photo by @robcwilson
The 2017 Open begins on Thursday. Announcement will be Thursday at 5pm on the CrossFit Games site and we will watch it stream live in the lobby. Friday we will program 17.1 for all class times (Our Friday Night Lights).
Team SnoRidge CrossFit Open Count: 32
Update Show: Top Women to Watch
The new Masters 35-39 Division: Joy Division
Advanced RX: AMRAP 15 mins: Snatches, Cleans and Jerks & FT: 5 Rounds Cindy; 3 Rounds DT; Row
Advanced RX Class:
AMRAP 15 mins: Snatches, Cleans and Jerks
Complete as many reps as possible in 15 mins of:
max rep Squat Snatches, pick load, 3 mins
Rest 3 mins
max rep Squat Cleans, pick load, 3 mins
Rest 3 mins
max rep Jerks, pick load, 3 mins
FT: 5 Rounds Cindy; 3 Rounds DT; Row
For time:
5 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
— then —
3 rounds of “DT”:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
— then —
Row 1000m
BTWB
Photo by @robcwilson
This week the 2017 Open begins!
If you haven’t registered we encourage everyone to do it. This will be the 7th year of the Open and we have had a great gym turnout each and every year. This competition is a worldwide CrossFit event that you get to participate in within the familiar confines of your own gym community. Registering helps hold you accountable, pushes you to set and achieve goals, serves as a test of your fitness, and is flat out fun! It doesn’t matter if you are chasing Regionals or if you’re an everyday CrossFitter, these five weeks you will push harder, judge and cheer on your buddy, and learn a little about yourself through the process.
Announcement will be this Thursday at 5pm and we will watch it stream live in the lobby. Friday we will program 17.1 for all class times (Our Friday Night Lights). Check the link below if you are signed up to see if you are listed under our Team.
Team SnoRidge CrossFit Open Count: 31