Daily WOD – Page 386 – SNORIDGE CROSSFIT

With a continuously running clock perform:
1 Squat Clean (135#/95#) in the first 1 min,
2 Squat Cleans in the second 1 min
3 Squat Cleans in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Julianna won a Silver medal today in the USAW Regionals with a 62/77/139kg total in the teens 16-17 yr/58kg category representing the Paramount Barbell Club. In addition to the upcoming Youth Nationals she will also be competing in the 2015 CrossFit Games teens category this summer after finishing the CF Games Open in 8th place worldwide. Right now she has qualified for a spot on the US team for the Pan Am Games. Way to use your fitness! Congrats we are proud of you!

Lowering the Bar Between Reps in the Snatch, Clean and Jerk by Greg Everett, Catalyst Athletics
Results
Results cont

Bench Press 5-5-5-5 & 3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs

Bench Press 5-5-5-5

BTWB

3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs

3 rounds for time of:
Run 400m
30 Double Unders
20 Kettlebell Swings (53#/35#)
10 Toes-to-bars
2 Rope Climbs (15 ft.)

BTWB

Good luck to Jules who is competing at the 2015 USA Weightlifting Regionals tomorrow in St. Louis in the Teen’s 16-17 yr / 58kg category. She should be lifting around midday and we will share a link if it’s live streaming. Think slow, think fast, think patience and think heavy Jules!!! You’ll do great!

CrossFit Games Update: April 29, 2015

Results

Results cont

Back Squat 4-4-4-4 & 2015 Masters Qualifier Event 4

Back Squat 4-4-4-4

BTWB

2015 Masters Qualifier Event 4

21-15-9 reps, for time of:
Deadlift (225#/155#)
Box Jump (24″/20″)
Handstand Push-up

BTWB

Photo by Rob W.

“The Back Squat” – [video]

Details on the upcoming West Regional to be held at the Tacoma Dome in May:

West Regional

Results

Results cont

EMOM for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell) & Hollow Rocks : 3×10

Every 1 min for 7 mins: Power Snatch

2 Power Snatches, pick load

Every 1 min for 7 mins.

BTWB

FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)

For time:
10 Power Snatches (135#/95#)
20 Clean & Jerks (135#/95#)
30 Lateral Burpee (Over Barbell)

BTWB

Hollow Rocks : 3×10

Hollow Rocks 3×10

Rest as needed between sets.
For quality, not time.

BTWB

“The Hip and Athletic Performance” – CrossFit Journal [article]

Results

Results cont

Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups or 2015 Masters Qualifier Event 3

Thruster 3-3-3

Share racks and work quickly. Don’t look for a 3RM. Work up to a moderately heavy triple. If you are doing the 2 round version (RX only) then hit 2-3 sets of 3 reps quickly to a light weight.

BTWB

FT: Rows, Thrusters and Chest-to-bar Pull-ups

For time:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups

BTWB

Or choose:

2015 Masters Qualifier Event 3

2 rounds for time of:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups

This option only allowed if you can RX it, there is a firm 30 minute time cap!

BTWB

The Masters Qualifiers are over and final scores are submitted. Deb finished in 107th worldwide for the Women’s 45-49 category! That is a move up from 149th after the Open. The placing may shift a little over the next two days and all scores are validated. Congrats on continuing to climb up and for knocking out the 4 qualifier workouts in 3 days. Strong work and we are all proud of your effort!

Ticket buying info for the 2015 CrossFit Games:

Games Tickets in 2015

Results

Results cont

FT: Rows; 4x Push Press, Box Jumps and Toes-to-bars

FT: Row Buy-in; 4 Rounds of Push Press, Box Jumps and Toes-to-bars

For time:
Row 1000m
— then —
4 rounds of:
20 Push Press (95#/65#)
15 Box Jumps (24″/20″)
10 Toes-to-bars

BTWB

Deb has two of the four Masters Qualifier Events out of the way with both a Snatch PR and a bunch of muscle-ups and cleans. Congrats on the PR and for getting through those muscle-ups. Two WOD’s to go!

Muscle-up Photo by Rob W.

Tonight was the monthly SRCF Ladies “Power hour”. As you can see below I was pretty welcome…

“Points of Performance in the Push Press” with Sara Wilkinson – [video]

CrossFit Games Update: April 23, 2014

Results

Results cont

EMOM for 8 mins: Hang Squat Snatches and Squat Snatches & 3 RFT: Thrusters and Burpees

Every 1 min for 8 mins: Hang Squat Snatches and Squat Snatches

Every 1 min for 8 mins do:
1 Hang Squat Snatch
1 Squat Snatch

BTWB

3 RFT: Thrusters and Burpees

3 rounds for time of:
15 Thrusters (95#/65#)
12 Burpees

BTWB

Happy 350th WOD to Alison!

Chest bumps and butt slaps to Debra who will be competing in the Masters Qualifiers and completing all four WOD’s between Friday and Monday.

The CrossFit Games Masters Qualifier has begun. See all events here.

Results

Results cont

Deadlift 3-3-3-3-3 & AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3
Touch and Go. Do not compromise your back for load. Focus on midline stabilization.

BTWB

AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
4 Handstand Push-ups
8 Deadlifts (185#/135#)
12 AbMat Sit-ups
20 Double Unders

Photo by Rob W.
Tomorrow at 5pm is the announcement of all four Masters Qualifier WOD’s.
The 2015 Masters CrossFit Games Qualifier Begins This Week
BTWB CrossFit Games Update: April 21, 2015
Events:
We realize June 28th seems like a long time away, however, if you are planning to attend the Paleo Cooking Seminar with PaleoNick, we need you to sign up NOW to ensure we don’t have to cancel. There are 13 people currently signed up and we need to hit 24.
We had a lot of people SAY they were interested in attending…. Now we need those people to actually sign up.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual cooking class. 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