Category: Daily WOD

Every 1 min for 10 mins: Deadlifts, Hang Squat Cleans and Front Squats & Pt. 1: Deadlift, Toes-to-Bar & Pt. 2: Front Squats, Ball Slams

Every 1 min for 10 mins: Deadlifts, Hang Squat Cleans and Front Squats

Every 1 min for 10 mins do:
1 Deadlift, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load

Pt. 1: Deadlift, Toes-to-Bar

12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Toes-to-bar

Rest 3 minutes between Pt. 1 and Pt. 2.

Call time after first WOD, Clock keeps running. Note time on WOD 1. Deload bar for next couplet.

Pt. 2: Front Squats, Ball Slams

12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Ball Slam (40#/30#)

BTWB

Photos by Rob W.

EMOM: Strict Pull-ups & AMRAP 30 mins: Wall Balls, 200m, Lateral Burpee (Over Barbell) and Power Cleans

EMOM: Strict Pull-ups

Every Minute on the Minute for 5 Minutes:

Strict Pull-ups
You pick the number that you will be able to complete for all 5 rounds. Try to maintain that number. They do not have to be unbroken sets. Post number for each round.

AMRAP 30 mins: Wall Balls, 200 m, Lateral Burpee (Over Barbell)s and Power Cleans

Complete as many rounds as possible in 30 mins of:
20 Wall Balls (20#/14#)
Run 200m
10 Lateral Burpee (Over Barbell)
5 Power Cleans (205#/125#)

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

Photos by Rob W.

30 MINUTES?!?! The question of the day seemed to be “Am I out of my mind?” or “Are you angry?” Nope! In an effort improve different aspects of our conditioning we will be programming occasionally longer WOD’s. Typically I try to balance “short/medium/long” time domain workouts, with an emphasis more towards short and medium intervals. I realize we have neglected the longer interval. As the weather improves we will see a shift towards prolonged pain and suffering.

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.

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

Understanding What Coaches Can and Can’t Do www.theboxmag.com

Shoulder Press 3-3-3 & Chipper: Double Unders, Power Snatches, Handstand Push-ups and Muscle-ups

Shoulder Press 3-3-3

After press warm up MU and PS.

Chipper: Double Unders, Power Snatches, Handstand Push-ups and Muscle-ups

For time:
100 Double Unders
30 Power Snatches (115#/75#)
20 Handstand Push-ups
10 Muscle-ups

BTWB

Photo by Rob W.

Watch Froning and Fraser in the aftermath of 15.5 and their battle to who would win the Open. Their reaction to that workout was surprisingly like the rest of us.

Froning, Fraser, 15.5

Advanced RX: Lifting: Close Grip Snatches and Overhead Squat (close grip) & FT: Clean & Jerk plus "Cindy"

Advanced RX Class:

Lifting: Close Grip Snatches and Overhead Squat (close grip)

Close Grip Snatch 1-1-1-1-1 +Overhead Squat (close grip) 2-2-2-2-2, using heaviest weight per set

FT: Clean & Jerks, Round of “Cindy”

AKA “Speal V. Khalipa”

For time:
1 Clean & Jerk (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats
2 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
3 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
4 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
5 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
6 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
7 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
8 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
9 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
10 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats

Teenagers Advance to the CrossFit Games

10min Handstand Walk Practice

Practice the Handstand Walk progression for 10 minutes

BTWB

Photo by Rob W.

Fun throwback WOD from 2010 called “Speal V. Khalipa” for the Adv. RX Class yesterday. Ascending clean and jerks with a round of “Cindy” between each round of barbell movements is a grinder and a good mental test.

Congrats to Jules who found out she is invited to the CrossFit Games this summer as one of the top 10 teens in the world. Jules finished 8th worldwide in the Girls 16-17 age division and will get to compete. Details are coming!

Team WOD: Ground To Overhead : 1 Rep Max & Double Unders, Box Jumps, Burpee Onto Plates, Kettlebell Swings

Team WOD: Ground To Overhead : 1 Rep Max

Each partner will find a Ground To Overhead 1 Rep Max.

7 minute limit as a team of 2. Start with empty bar.

Teenagers Advance to the CrossFit Games

Team WOD: Double Unders, Box Jumps, Burpee Onto Plates, Kettlebell Swings

For time:
60 Double Unders
60 Box Jumps (24″/20″)
60 Burpee Onto Plates (45# plate)
60 Kettlebell Swings (53#/35#)
60 Double Unders
30 Box Jumps
30 Burpee Onto Plates
30 Kettlebell Swings
60 Double Unders
10 Box Jumps
10 Burpee Onto Plates
10 Kettlebell Swings

* Partners can split reps however they like with one partner working at a time.
* One box, one KB.
Post total time.

BTWB

Every 1 min for 10 mins: Squat Clean & 3 RFT: Front Squats and Burpee Pull Ups

Every 1 min for 10 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 10 mins.

Top 3 Exercises to Prevent Shoulder Injuries

3 RFT: Front Squats and Burpee Pull Ups

3 rounds for time of:
12 Front Squats (135#/95#)
12 Burpee Pull Ups

BTWB

Big Names Missing In The CrossFit Games Season therxreview.com

Deadlift 3-3-3 & 6 RFT: Deadlifts, Wall Balls and 200m

Deadlift 3-3-3

https://www.regonline.com/Register/Checkin.aspx…

6 RFT: Deadlifts, Wall Balls and 200m Run

6 rounds for time of:
10 Deadlifts (185#/135#)
12 Wall Balls (20#/14# to 10’/9′)
Run 200m

BTWB

Events:

The June we are hosting PaleoNick’s Cooking class on Sunday, June 28th at SnoRidge. Sign up now to become a Culinary Ninja!! This will be FUN!
Cost: $175 per person and you will leave with 16 portions of two paleo/zone meals.
Date: Sunday, June 28
Time: 10am to 4pm
Where: SRCF
What: 1-2 hr. nutrition talk followed by 3 + hour cooking session. Yes you cook! This seminar will include a lecture covering “The CrossFit Diet” which is the first portion of Fitness in 100 Words. The Paleo and Zone Diets will be discussed. After lecture, break up into small teams and begin the Culinary Boot Camp. Each group will be assigned to a meal and will then prepare 60+ portions, so that everyone can bring home at least 2 helpings of each meal. Each student will take home 16 portions of 2 meals, all of which are freezer friendly.
What to bring: Nothing!

Inside the Leaderboard: April 2, 2015

Snatch 1-1-1-1-1 & 7 RFT: Double Unders and Snatches

Chipper: Handstand Push Ups, Pull-ups, Kettlebell Swings and 2 more

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 AbMat Sit-ups
70 Burpees

**APRIL FOOL’S!** (Real WOD’s below)

Snatch 1-1-1-1-1