Category: Daily WOD

Skill: Muscle-ups and Ring Dips & Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)

SnoRidge CrossFit_MU by Rob WSkill: Muscle-ups and Ring Dips

Every 1 min for 6 mins do:
1 Muscle-up
2 Ring Dips

Or

Every 1 min for 6 mins do:
5 Ring Dips

BTWB

Chipper: Row (calories), Deadlifts, Pull-ups and Lateral Burpee (Over Barbell)

For time:
45 Row (calories)
45 Deadlifts (225#/155#)
45 Pull-ups
45 Lateral Burpee (Over Barbell)

* NOTE: Break up the reps however you choose. Just get the work done. Perform as a chipper or strategize your own rounds by breaking any exercise into smaller sets.

BTWB 

Photo by @robcwilson

Today’s WOD was a different sort of test. This “choose your adventure” or “pick your path” type of workout is a test of strategy. The work required was all the same (45 reps of each exercise) but HOW you wanted to complete it was up to you.  Multiple sets of small reps, few sets of large reps, all at once of each or some of the exercises; however you wanted to tackle it made for an interesting experiment in efficiency. There was no “right” way and many chose a very different strategy. End result was a tough workout with the bodies hitting the floor.

CrossFit Games Update: Female Rookies

Results

Results cont

EMOM for 10 mins: Bear Complex & Tabata: Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups

SnoRidge CrossFit_Jules Box Jump by Rob WEMOM for 10 mins: Bear Complex

1 Bear Complex, pick load

Every 1 min for 10 mins.
Bear complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.
* No squat clean, must power clean then front squat to push press or thruster.

BTWB

“Tabata” – Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secs

Tabata Thruster (45#/33#)
Rest 1 min
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

BTWB  

Pics by @robcwilson

Congratulations to Jules who competed this past weekend on behalf of Paramount Barbell Club in the USAW Youth Nationals in Minnesota and won 3 bronze medals for the Youth 58kg weight class. She PR’d her meet total for a 142kg total with a 65kg snatch and 77kg clean and jerk. Now that she is back we will be focusing on getting her prepped for the CF Games. Looking forward to tweaking efficiency, refining movement, strategizing, coaching, improving her motor and seeing her hit the programming we’ve put together to get her ready to go to Carson and dominate!

PaleoNick Seminar_SRCF_by Rob W
Events:
We had a great day on Sunday hosting a really fun cooking seminar with Paleo Nick!  Just over 20 people attended and started the journey to become a culinary ninja and all left with two amazing Paleo meals; a lasagna (using elk and sausage for the meat sauce and butternut squash for the “noodles”) and a beef chili. It was seriously fun prepping food and learning practical cooking and prep tips as well as getting some education on practicing a paleo/zone lifestyle.
PaleoNick Seminar_SRCF_Chili with Peter by Rob WIf you haven’t checked out PaleoNick’s website, you should! He is celebrating his 3 year anniversary, offering a great deal to subscribe. Subscription gets you access to meal plans, shopping lists, recipes with video demos and a bunch more.
Cost:
$29 for the year! (Its normally $59, and well worth it!)
Discount code: THREEYEARSIN

(Promotion ends tomorrow June 30! So, sign up now!)

Results

Results cont

Advanced RX: Clean & Jerk 1-1-1 & Chipper

SnoRidge CF_MU by Rob WAdvanced RX Class:

Clean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

BTWB

Chipper: Run, Wall Balls, Kettlebell Swings, Box Jump Overs, Power Snatches, and Muscle-Ups

For time:
Run 800m
50 Wall Balls (20#/14#)
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Power Snatches (135#/95#)
10 Muscle-ups

BTWB

SnoRidge CF_Heat Wave by Rob W

Photos by @robcwilson

Fun in the sun then had to beat the heat with a sprinkler cool down.

Good luck to Jules on Sunday who is competing at the USAW Youth Nationals in MN. She will lift approximately at 10am PST. Click the Live Stream to watch the competition and her lifts!

Reminder: Sunday is also the PaleoNick Cooking Seminar.  Looking forward to hosting this and seeing everyone become a culinary ninja!

Story in the Atlantic

Results

Team WOD: Chest-to-bar Pull-ups, Push-up (hand release), Kettlebell Goblet Squats

SnoRidge CF_Sled Push by Rob WTeam WOD: Chest-to-bar Pull-ups, Push-up (hand release), Kettlebell Goblet Squats

As a team of 2 complete as many rounds as possible in 16 mins of:
5 Chest-to-bar Pull-ups
10 Push-up (hand release)
Kettlebell Goblet Squat (53#/35#)
<Alternate 200m Run with partner>

* Partner 1 completes AMRAP of “Cindy Plus” while partner 2 completes a 200m Run
** Swap after every 200m Run, continuing where your partner left off and adding to the team total of Rounds in 16 minutes
Post total rounds as a team.

BTWB 

Photo by @robcwilson

Post WOD today we had some sled pushing fun: Sled Relays!

Good luck to Jules on Sunday who is competing at the USAW Youth Nationals in MN. She will lift approximately at 10am PST. Click the Live Stream to watch the competition and her lifts!

Reminder: Sunday is also the PaleoNick Cooking Seminar.  Looking forward to hosting this and seeing everyone become a culinary ninja!

Results

Strict Pull-ups : 5×3 & 21-15-9: Power Cleans and Ring Dips

SnoRidge CF_Pull-up by Rob WStrict Pull-ups: 5 x 3 or Strict Muscle-ups: 3 x Max Effort

Strict Pull-ups 5×3 or Strict Muscle-Ups 3xMax effort

Rest as needed between sets.

BTWB

“Power Elizabeth”

21-15-9: Power Cleans and Ring Dips

21-15-9 reps, for time of:
Power Clean (135#/95#)
Ring Dip

BTWB 

Photo by @robcwilson

CrossFit Games Update: Team Edition Part 2

Results

Results cont

Squat Snatch (High Hang) 1-1-1-1-1 & FT: Rows; Overhead Squats, Burpees

Squat Snatch (High Hang) 1-1-1-1-1

Squat Snatch (High Hang) 1-1-1-1-1

BTWB

FT: Rows; Overhead Squats, Burpees, Overhead Squats, 9 and more

For time:
Row 1000m
— then —
18 Overhead Squats (95#/65#)
18 Burpees
15 Overhead Squats
15 Burpees
12 Overhead Squats
12 Burpees
9 Overhead Squats
9 Burpees
6 Overhead Squats
6 Burpees
3 Overhead Squats
3 Burpees

BTWB

SnoRidge CrossFit_OHS by Rob W

Photo by @robcwilson

Good luck to Jules this weekend competing at the USAW Youth Nationals in MN. She will lift Sunday morning/midday. There will be a live stream to watch the competition and it will be posted here and in the SRCF Facebook group.

2015 CF Games:

25 Days to go!

The 2015 Reebok CrossFit Games Start Here …

CrossFit Games Update: Team Edition Part 1

Results

Results cont

Hang Power Clean 3-3-3-1-1-1 & Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press and Double Unders

SnoRidge CrossFit_Hang PC PR by Rob WHang Power Clean 3-3-3-1-1-1

Hang Power Clean 3-3-3-1-1-1

BTWB

Chipper: Handstand Push Ups, Toes To Bar, Run, Push Press and Double Unders

For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75#/55#)
150 Double Unders

BTWB 

PR pic by @robcwilson

Hang PC_Girls

Rookies of the ’15 Games

Lots of PR’s for Hang Power Cleans today!

Paleo Nick will be here this Sunday. If you are still interested then this is the last chance you can sign up. There are a couple spots remaining.

Events:

Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF. Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member.

It is a nutrition chat as well as an actual hands on cooking class. You will learn about the paleo diet. You will get to learn how easy it can be to cook “paleo”. You will leave with several prepared meals! It will be a lot of fun!

  • Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
  • Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
  • Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
  • Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

Results cont

Bell & FT: AbMat Sit-ups, Hollow Rocks and V-ups

SnoRidge CrossFit_Bell by Rob W“Bell“

3 rounds for time of:
21 Deadlifts (185#/135#)
15 Pull-ups
9 Front Squats (185#/135#)

BTWB

Checkout:

FT: AbMat Sit-ups, Hollow Rocks and V-ups

For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups

BTWB 

“Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.” ~ CrossFit.com

Nutrition:

New edition of CFJ Issue 21, “Zone Meal Plans” – CrossFit Journal [article]

Results

Results cont

Back Squat : 2 Rep Max & 5 RFT: Thrusters, Push Up (Rings) and Run

SnoRidge CrossFit_BS_by Rob WBack Squat : 2 Rep Max

Find your Back Squat 2 Rep Max.

BTWB

5 RFT: Thrusters, Push Up (Rings) and Run

5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)
Run 200m

BTWB 

500th WOD_Kelli S

Congrats to Kelli S. on her 500th WOD tonight!

Photo by @robcwilson

Fitness Feast at the East

Results

Results cont

Advanced RX: Snatch Balance 1-1-1-1-1 & Chipper: Double Unders, Pull-ups, Overhead Squats and Run

Advanced RX Class:

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

BTWB

Chipper: Double Unders, Pull-ups, Overhead Squats and Run

For time:
100 Double Unders
50 Pull-ups
25 Overhead Squats (135#/95#)
Run 800m

BTWB 

Whiskey Throttle Throwdown_SRCF_by Rob W

Photo by @robcwilson

Yesterday we had 7 of us from SRCF compete at the Whiskey Throttle Throwdown at CrossFit Nine in Woodinville.  It was a team only competition of teams of 2 male or 2 female.  There was a RX and a RX + division.  It was fun not only competing, but getting to watch others from our gym compete, bond, cheer, help, and generally have fun all day together was really satisfying. Thanks to everyone who came out to offer their support and congrats to each of you for giving it your all with each event (well, except for Frank who still owes me at least 5 bar muscle-ups and some hang power cleans).

CrossFit Games Update: Masters Men Edition

Results

SNORIDGE CROSSFIT