Category: Daily WOD

EMOM for 7 mins: Strict Pull-ups and Push Up (Deficit) & Chipper: Run, Wall Balls, Muscle-ups

SnoRidge CrossFit - Kristy Pull-up by Rob WEvery 1 min for 7 mins: Strict Pull-ups and Push Up (Deficit)

Every 1 min for 7 mins do:
3 Strict Pull-ups
5 Push Up (Deficit)

Deficit Push-up RX 45# plates for men, 25# for women.

BTWB

Chipper: 400m Run, Wall Balls, and Muscle-ups

For time:
Run 400m
30 Wall Balls (20#/14# to 10 ft./ 9 ft.)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m

Scale 1 MU : 1 Ring Dip (10 Ring Dips each set)

BTWB 

Photos by Rob W.

Congrats to Shay for her 100th WOD! She wanted to do handstands for the whole class but instead I made her do wall balls first.

SnoRidge CrossFit - Shay 100 WOD by Rob W

Story of the Open

8 Reasons Why You Aren’t Getting Stronger

Results

Results cont

Overhead Squat 3-3-3 & "Nancy"

Overhead Squat 3-3-3

Overhead Squat 3-3-3

BTWB

SnoRidge CF - Kelli OHS_by Rob W“Nancy”

5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

BTWB 

Photo by Rob W.

Congrats to Travis for getting his first and second muscle-up tonight! He has been practicing skills and progressions for awhile now and it’s great to see it pay off.

Events:

This June we are hosting PaleoNick for a fun and interactive Cooking seminar and Nutrition Lecture. Learn how to eat and cook Paleo-style delicious meals to fuel yourself. The spots are starting to fill up so if you want to register do it soon.

At the end of April we will be posting this to other local affiliates to spread the word. Registration is below.

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

Regionals are right around the corner. Got your tickets?  2015 Regional Tickets on Sale

Results

Results cont

Team WOD: AMRAP #1 Run & Squat Clean; AMRAP #2 Run & Rope Climb

Snoridge Crossfit 2921_by Rob WTeam WOD: AMRAP #1 Run & Squat Clean; AMRAP #2 Run & Rope Climb

In teams of 2 complete:

AMRAP#1 in 9 Minutes:
200m Run
Max Rep Squat Clean (115#/75#)
* Rest 2 Minutes
AMRAP #2 9 Minutes:
200m Run
Max Rep Rope Climbs (15′)
* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.
** Sub 2 Supine Rope Climbs to each Rope Climb.
*** If class size is large start 1/2 teams on AMRAP #1 and other teams on AMRAP #2

BTWB 

Results

Every 1 min for 10 mins: Snatch & Chipper: Deadlifts, Wall Balls, Push Press, Pull-ups, Power Snatches

Hollow Rock_ShayEvery 1 min for 10 mins: Snatch

2 Snatches (full squat), pick load

Every 1 min for 10 mins.

BTWB

Chipper: Deadlifts, Wall Balls, Push Press, Pull-ups, Power Snatches

For time:
50 Deadlifts (135#/95#)
40 Wall Balls (20#/14#)
30 Push Press (135#/95#)
20 Pull-ups
10 Power Snatches (135#/95#)

No Push Jerks! One load for all three lifts. No deload.

BTWB 

Congrats to Linda for hitting WOD #250!

Linda 250 WOD

Here’s a breakdown on the top % of Masters who are moving on to the Qualifiers next weekend.

2015 Masters Qualifier Nears

Results

Results cont

Skills: Handstands, Handstand Walks & FT: 400m; 5x Handstand Push-ups and Front Squats; 400m

Skills: Handstands, Handstand Walks, Handstand Push-ups

Practice:

Handstand
Handstand Walk
Handstand Push-ups

BTWB

FT: 400m; 5x Handstand Push-ups and Front Squats; 400m

For time:
Run 400m
— then —
5 rounds of:
5 Handstand Push-ups
10 Front Squats (135#/95#)
— then —
Run 400m

BTWB 

Run_by Rob W

Photo by Rob W.

This is incredible athleticism: Sam Briggs, 30 muscle-ups in 3:03 – [video]

Events:

Get signed up for the PaleoNick cooking seminar this June! All day (10am to 4pm) on Sunday for the lecture plus cooking or you can just attend the lecture (10am to 1pm). Registration is below.

We are limited to 24 spots and there are a little over half remaining. Sign up before we start pushing this to other local affiliates.

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
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

Lifting: Push Jerks and Split Jerks & 15-12-9: Toes-to-bar, Burpees Over Rower and Row

Lifting: Push Jerks and Split Jerks

Push Jerk 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set

From rack; perform 1 PJ + 1 Split Jerk complex at same load before reracking the bar.

BTWB

15-12-9: Toes-to-bars, Burpee Over Rowers and Rows

15-12-9 reps, for time of:
Toes-to-bar
Burpee Over Rower
Row 300m

BTWB 

Laid Back_Sam

Aftermath Pic by Rona

Nasty but fun triplet today. Burpee and row hard enough and it will put you on your back.

A Chat With Annie Thorisdottir

Results 

Results cont

Back Squat 3-3-3-3-3 & 5 RFT: Back Squats, Ring Dips and Double Unders

Michelle_Ring Dip_by Rob WBack Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

BTWB

5 RFT: Back Squats, Ring Dips and Double Unders

5 rounds for time of:
8 Back Squats (165#/110#)
10 Ring Dips
30 Double Unders

Clean from ground.

BTWB 

Photo by Rob W.

Squatting to full depth or below parallel? What should I strive for? What is the difference? Full depth (i.e. ass to grass) is essential range of motion in the healthy athlete. Below parallel is the standard with which we judge a rep (i.e. break parallel to count). Go for full depth. Train it, practice it, and focus on perfect mechanics and consistency of depth before adding more weight on your hips, muscles and joints.

Read on for all of the reasons to squat deep:

7 Reasons to Squat Ass-to-Grass www.boxlifemagazine.com

Results

Results cont

Advanced RX: Every 1 min for 7 mins: Squat Clean Thruster & "Twins"

Snoridge Crossfit 3093_By Rob WAdvanced RX Class:

Every 1 min for 7 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 7 mins.

BTWB

“Twins“

For time:
2 rounds of:
Row 750m
20 Handstand Push Ups
— then —
2 rounds of:
20 Thrusters (115#/75#)
20 L-Pull Ups

* Scale L Pull-up to strict Pull-up

BTWB 

Backstage With Briggs, Leblanc-Bazinet and Thorisdottir

Results

Team WOD: Row (calories), Overhead Walking Lunge With Plates, Pull-ups

Snoridge Crossfit 2380_by Rob WTeam WOD: Row (calories), Overhead Walking Lunge With Plates, Pull-ups

As a Team of 2 complete 14 rounds for time (7 Rounds each partner) of:
10 Row (calories)
20 Overhead Walking Lunge With Plates (45#/25#)
10 Pull-ups

Post total time.
* Alternate each full round with your partner. Partner 1 completes one round of row, lunges, and pull-ups; then Partner 2 completes a round. Continue until 14 rds total completed.

BTWB 

Results

Tabata- Air Squats, Kettlebell Swings, Step Down Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secs

SnoRidge CrossFit 2721_by Rob W“Tabata” – Air Squats, Kettlebell Swings, Step Down Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secs

Tabata Air Squat
Rest 1 min
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Step Down 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.
* Box Jumps must be jump up and step down. No rebounding.

BTWB 

Photos by Rob W. (Mike snatches and Erin’s 100th WOD)

SnoRidge CrossFit 2797_by Rob W

“Bill Starr, 1938-2015” – CrossFit Journal [article]

Results

Results cont

SNORIDGE CROSSFIT