Category: Daily WOD

Hero Week: Wittman

SnoRidge CrossFit_WittmanHero Week: Wittman

7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st BN, 12th Infantry Regiment, 4th BDE Combat Team, 4th Infantry DN, based out of Ft. Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ crossfit.com

BTWB 

Photo by @robcwilson

Monday Schedule:

The ONLY classes on Memorial Day Monday will be at 0830, 0930, and 1030. ALL other class times are cancelled. We are programming “Murph” which is a long Hero WOD. Monday will officially end “Hero Week”.

Sign-up times are posted on the whiteboard in the gym. As of now the 0930 and 1030 are full, and there are a few spots left for the 0830.

  • If you did not sign up show up and we will fit you in between waves.
  • If you already signed up please stick to your time slot.

Week 3 Regional Recap: Day 1

Results

Results cont

Hero Week: DT

SnoRidge CrossFit_Clean and JerkClean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

BTWB

Hero Week: DT

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~ crossfit.com

BTWB 

Photo by @robcwilson

Sign-ups for Memorial Day Murph on Monday are on the whiteboard.  The 0930 class is full, so 10:30 is still available.

Annie Thorisdottir, “DT” at men’s weight of 155# in 8:27 – [video]

2016 Regionals Week 2 Highlights

Results

Results cont

Hero Week: Griff

Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

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

BTWB

Hero Week: Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. ~ crossfit.com

BTWB

SnoRidge CrossFit_Griff_Hero Week

Photo by @robcwilson

Results

Results cont

Squat Clean 2-2-2-2 (Touch and Go) & 10 RFT: Squat Cleans, Deadlifts and Double Unders

SnoRidge CrossFit_PR Bell_DebbieSquat Clean 2-2-2-2 (Touch and Go)

Squat Clean 2-2-2-2

Use the heaviest weight you can for each set.
(Touch and Go)

BTWB

10 RFT: Squat Cleans, Deadlifts and Double Unders

10 rounds for time of:
2 Squat Cleans (165#/110#)
5 Deadlifts (165#/110#)
20 Double Unders

BTWB  

PR Bell Photo by @robcwilson

ATTENTION: Tomorrow, Saturday 5/21 due to the West Regional there will be no Advanced RX Class. We will only have the 0930 class with the usual Team Workout with Coach Rob.

For those going to the West Regional in Portland we will see you all there!

Results

Results cont

Alt EMOM 10 mins: Clean & Jerks and Ring Dips & FT: Rows, Clean & Jerks and Air Squats

Alt EMOM 10 mins: Clean & Jerks and Ring Dips

Every 1 min for 10 mins, alternating between:
2 Clean & Jerks, pick load
5 Ring Dips

BTWB

SnoRidge CrossFit_RowFT: Rows, Clean & Jerks and Air Squats

For time:
Row 1000m
15 Clean & Jerks (155#/105#)
100 Air Squats

BTWB 

Photo by @robcwilson

No Advanced RX Class this Saturday! Only class we will be open for on Saturday will be the 0930 Team Workout.

We will be at the West Regional in Portland:

West Regional Preview

West Regional: Cole Sager

Regional Seedings: Atlantic and West

Results

Results cont

EMOM for 11 mins: 2 Hang Squat Snatch & FT: AbMat Sit-ups and Burpees

SnoRidge CrossFit_Hang SnatchEMOM for 11 mins: 2 Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.
Regrip allowed.

BTWB

FT: AbMat Sit-ups and Burpees

For time:
50 AbMat Sit-ups
5 Burpees
40 AbMat Sit-ups
10 Burpees
30 AbMat Sit-ups
15 Burpees
20 AbMat Sit-ups
20 Burpees
10 AbMat Sit-ups
25 Burpees

BTWB  

Photo by @robcwilson

Congrats to Brett N. for completing his 200th WOD today!

Top Moments from Week 1 of the 2016 CrossFit Games Regionals www.boxlifemagazine.com

Results

Results cont

Lifting: Shoulder Press and Push Press & AMRAP 15 mins: Push Press, Box Jumps and Runs

SnoRidge CrossFit_200m RunLifting: Shoulder Press and Push Press

Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Complete all the Press 5×3, then Push Press 5×1

BTWB

AMRAP 15 mins: Push Press, Box Jumps and Runs

Complete as many rounds as possible in 15 mins of:
10 Push Press (115#/75#)
10 Box Jumps (24″/20″)
Run 200m

BTWB 

Photo by @robcwilson

No Advanced RX Class this Saturday! We will only be running the 0930 Team WOD.

Results

Results cont

Back Squat 2-2-2-2-2 & 21-18-15-12-9: Back Squats and Pull-ups

SnoRidge CrossFit_Back Squat_EricBack 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

21-18-15-12-9: Back Squats and Pull-ups

21-18-15-12-9 reps, for time of:
Back Squat (135#/95#)
Pull-up

BTWB 

Photo by @robcwilson

This Saturday 5/21 due to the West Regional there will be no Advanced RX Class. There will only be the regular 0930 class with the usual Team Workout with Coach Rob.

Becca Voigt qualifies for her 9th consecutive CrossFit Games: Nine Times

Results

Results cont

Team WOD: Rows, Burpees, Thrusters, Partner Hold & Checkout: AMRAP 7 mins: Push-ups and Runs

SnoRidge CrossFit_Front Rack HoldTeam WOD: Rows, Burpees, Thrusters, Partner Hold

For time:
Row 1000m
Maintain Front Rack Hold (185#/125#)
50 Bumper Plate Burpees
Maintain Barbell Hold (Overhead) (135#/95#)
50 Thrusters (95#/65#)
Maintain Ring Support Hold

Team of 2. One bar. One works while one holds. Must stop when partner can no longer continue with hold. Change load as you go.

BTWB

Checkout: AMRAP 7 mins: Push-ups and Runs

Complete as many rounds as possible in 7 mins of:
15 Push-ups
Run 100m
Optional

BTWB 

Photo by @robcwilson

How to Watch the 2016 Regionals

Tommy’s Regional Watch List

Results

SNORIDGE CROSSFIT