Category: Daily WOD

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

SnoRidge CrossFit_Box PikeAlt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Strict Handstand Push-ups

BTWB

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

SnoRidge CrossFit_Seated PressFor time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

BTWB  

Photo by @robcwilson

Scaling the handstand push-up to the box or floor pike push-up or the seated or standing dumbbell press is a preferred way to building strength, coordination and proper positioning before going inverted. In our gym these two methods are the progression to follow before going inverted.

While the CrossFit Team Series has another week to go in October, the Invitational is right around the corner. Team Canada has been announced and now we wait for Team USA, Team Europe, and Team Australia.

2016 Reebok CrossFit Invitational Comes to Toronto

Update Show: Canada Team Announced for CrossFit Invitational

Results

Results cont

Lifting: Squat Clean plus Front Squat & AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats

Lifting: Squat Clean plus Front Squat

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set

BTWB

AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats

Complete as many rounds as possible in 12 mins of:
2 Squat Cleans (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB  

SnoRidge CrossFit_Eva_HSPU

Photo by @robcwilson

Congrats to Eva (above) for competing this past weekend at the Cascade Classic in the Teens division and for placing 3rd and getting a podium spot! We are so proud of you! (Especially Rob W., he’s always proud of everyone)

Check out this short Instagram interview with her from the competition on our IG page!

Results

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Advanced RX: Hang Power Snatch : 1 Rep Max & Chipper: Rope Climbs, Walking Lunges, Dips and Muscle-ups

Advanced RX Class:

Hang Power Snatch : 1 Rep Max

Find your Hang Power Snatch 1 Rep Max.

BTWB

SnoRidge CrossFit_MUsChipper: Rope Climbs, Walking Lunges, Dips and Muscle-ups

For time:
10 Rope Climbs, 15 ft
Walking Lunge 100m
50 Dips
Walking Lunge 100m
10 Muscle-ups

BTWB  

Photo by @robcwilson

We are back and all results from the past week are updated!

Results

Team WOD: Hang Power Snatch 1RM & Team WOD: Alternating RFT: Rows and Burpees

Team WOD: Hang Power Snatch 1RM

Find your Hang Power Snatch 1 Rep Max.
8 minutes as a team of 2 alternating to find your 1RM HPS. Start with empty barbell.

BTWB

SnoRidge CrossFit_RowTeam WOD: Alternating RFT: Rows and Burpees

As a Team of 2 complete 14 rounds for time of:
250m Row
10 Burpees

* Alternate complete rounds with your partner. Trade off after each full round so that each partner completes 7 rounds.
Post total time.

BTWB  

Photo by @robcwilson

Results

Back Squat 2-2-2-2-2 & Chipper: Rows, Air Squats, Kettlebell Swings, Push Press, Med Ball Cleans

SnoRidge CrossFit_Back SquatBack 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.

BTWB

Chipper: Rows, Air Squats, Kettlebell Swings, Push Press, Med Ball Cleans

For time:
Row 1000m
100 Air Squats
75 Kettlebell Swings (53#/35#)
50 Push Press (75#/55#)
25 Medicine Ball Cleans (20#/14#)

BTWB 

Photo by @robcwilson

Results

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Bench Press 8-8-8 & 15-12-9-6: Hang Power Cleans, Front Squats and Push-ups

SnoRidge CrossFit_BenchBench Press 8-8-8

Bench Press 8-8-8

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

BTWB

15-12-9-6: Hang Power Cleans, Front Squats and Push-ups

15-12-9-6 reps, for time of:
Hang Power Clean (135#/95#)
Front Squat
Push-up

BTWB

Photo by @robcwilson

Results

Results cont

Pt. 1 & 2: Dueling AMRAPs

Pt. 1: AMRAP 8 mins: Handstand Push-ups and Box Jumps

Complete as many rounds as possible in 8 mins of:
7 Handstand Push-ups
15 Box Jumps (24″/20″)

BTWB 

Rest 4 Minutes between Pt. 1 and Pt. 2

Pt. 2: AMRAP 8 mins: Rows and AbMat Sit-ups

Complete as many rounds as possible in 8 mins of:
Row 250m
25 AbMat Sit-ups

BTWB 

SnoRidge CrossFit_AbMat

Photo by @robcwilson

Results

Results cont

Squat Clean Thruster 1-1-1-1-1 & AMRAP 20 mins: Run, Muscle-ups and Thrusters

SnoRidge CrossFit_ClusterSquat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

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

BTWB

AMRAP 20 mins: Run, Muscle-ups and Thrusters

Complete as many rounds as possible in 20 mins of:
Runs 400m
5 Muscle-ups
10 Thrusters (115#/75#)

*Scale 1 Strict Pull-up to 1 MU

BTWB

Photo by @robcwilson

Today was a running “Fran-rap” with muscle-ups or strict pull-ups as a sub. No barbell tomorrow but a fun back to back AMRAP for conditioning.

“Fooling Around With Fran”

Results

Results cont

Power Snatch 2-2-2 & 3 RFT: Double Unders, Lateral Burpees (Over Bar) and Power Snatches

Power Snatch 2-2-2

Power Snatch 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

BTWB

SnoRidge CrossFit_DU3 RFT: Double Unders, Lateral Burpees (Over Bar) and Power Snatches

3 rounds for time of:
50 Double Unders
21 Lateral Burpee (Over Barbell)
7 Power Snatches (135#/95#)

BTWB 

Photo by @robcwilson

The Bench Press www.theboxmag.com

Results

Results cont

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

SnoRidge CrossFit_HR PushupTeam WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.

BTWB

Photo by @robcwilson

Last chance to order a “Saimo” shirt is through tomorrow on Sunday.  After Sunday the order is closed.  We will not be ordering extras.

Update Show: 2016 Team Series, Week 1

Results

SNORIDGE CROSSFIT