Daily WOD – Page 398 – SNORIDGE CROSSFIT

Hope for Ethan

“Hope” for Ethan

3 rounds, 1 min per station, max reps of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Results

Results cont

A member of our community and family in the gym needs some help. Amy N. has an 8 year old nephew who just this week was diagnosed with leukemia and has begun chemotherapy. Amy started a gofundme.com site to help her brother’s family offset the financial burden that is surely another stress on an already stressful situation (their house recently flooded as well).
We want to help. Today we programmed the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who wants to donate to help young Ethan’s family to please donate online at the below link or if you have cash then bring it to the gym tomorrow. We will be sure to get it to Amy. Let’s help out one of our own. Thank you to everyone who has donated already! 3-2-1 Go Ethan! You can beat this!

Lifting: Squat Cleans and Front Squats & 5 RFT: Muscle-ups, Front Squats and 200 m

Lifting: Squat Cleans and Front Squats

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set

BTWB

5 RFT: Muscle-ups, Front Squats and 200 m

5 rounds for time of:
4 Muscle-ups
8 Front Squats (135#/95#)
Run 200m

BTWB

Photo by Rob W.

Please see below for announcement about tomorrow’s WOD.

Results

Results cont

Attention SRCF: A member of our community and family in the gym needs some help. Amy N. has an 8 year old nephew who just this week was diagnosed with leukemia and has begun chemotherapy. Amy started a gofundme.com site to help her brother’s family offset the financial burden that is surely another stress on an already stressful situation.
We want to help. So on Tuesday 12/9 we are programming the WOD “Hope for Cures” (it’s the WOD that CrossFit created to benefit finding cures for cancer/terminal illness in kids). We are asking that anyone who does the WOD that day donates to help young Ethan’s family and are asking for any donation that can help. No matter how small. If you don’t want to donate online at the below link and have cash then bring it on Tuesday and we will be sure to get it to Amy. Let’s help out one of our own. 3-2-1 Go Ethan! You can beat this!
“4 on 1” with Sam Briggs – [video]

Team WOD: Find A Max & Team WOD: Mirror

Main Class:

Team WOD: Find A Max

Find your Power Snatch 1 Rep Max.
10 Min. as a team to each find a 1RM PS. Start with empty bar. Wait for the clock.

BTWB

Team WOD: Mirror

2 rounds for time of:
20 Hang Power Snatches (75#/55#)
25 Wall Balls (20#/14#)
20 Toes-to-bars
25 Kettlebell Swings (53#/35#)
20 Push-up (hand release)
Rest 1 min

* Teams of 2, do 1 round, then repeat it. Format is “Follow the leader”. Stay in order, partner 2 chases partner 1, cannot begin the next movement until partner ahead of you finishes that movement. Partner 1 rests 1 min. before starting round 2.

BTWB

Congrats to Jules on her 10th place finish yesterday in the Women’s RX Division at the Toys for Tots Christmas Throwdown at South Seattle Crossfit!

Results

Deadlift 3-3-3-3-3 & 4 RFT: Double Unders, Walking Lunges, Ball Slams and Handstand Push Ups

Deadlift 3-3-3-3-3

BTWB

4 RFT: Double Unders, Walking Lunges, Ball Slams and Handstand Push Ups

4 rounds for time of:
40 Double Unders
30 Walking Lunges
20 Ball Slams
10 Handstand Push Ups

BTWB

Kill Cliff Presents: The Proper Bar Muscle-up

(Photo by Rob W)

Results

Results cont

Skill Work: Rope Climb Progressions, Rope Climb Practice & Tommy V

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

BTWB

Tommy V

For time:
21 Thrusters (115#/85#)
12 Rope Climbs, 15 ft
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

“Tommy V” RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

BTWB

FT: Thrusters, Rope Climbs, Thrusters

For time:
21 Thrusters (115#/85#)
6 Rope Climbs, 15 ft
15 Thrusters
3 Rope Climbs
9 Thrusters
1 Rope Climbs

* Scale: 2 Supine Climbs to 1 Rope Climb.

RIP Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

BTWB

Big changes coming for the CrossFit Games Open and Regionals. I have to say I love these changes. It’s truly getting harder to advance through the Games season and there is now a better chance of seeing the fittest CrossFit athletes compete at the Games.

What’s New in 2015 games.crossfit.com

Do you have your ugly Christmas sweater ready? Break it out for our “12 Days of Xmas WOD” and Ugly Sweater Potluck Lunch after on Sat. 12/20 at the gym. We will run the WOD starting at 0930 and wrap up with a family friendly potluck lunch starting at noon! More details as we get closer.

Results

Results cont

Bench Press 3-3-3-3-3 & Baseline

Bench Press 5×3

Bench Press 3-3-3-3-3

BTWB

“Baseline”

2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups

BTWB

Optional Checkout

A single set of Double Unders for max reps.

BTWB

Results

Results cont

Happy 1 year CrossFit anniversary to Curtis, Will, Joe W., and Peter! They all completed the same OnRamp session together and asked that we program “Baseline” to celebrate and have a rematch from that first outing for them. It’s great to see not only the physical progress and transformations but also the friendships that people develop in the gym. Onward to that 2 year anniversary!
From Peter:
“This week marks my one year anniversary as a part of the SRCF family. This has been an amazing experience of physical and mental development. CrossFit has truly had a profound, positive impact on myself and family. As I have visited other boxes this past year I’ve realized it’s not just CrossFit that is responsible for this lifestyle change, but it’s SNO-RIDGE CrossFit that deserves the credit. Thank you Tom, Michelle, all of the Coaches and SRCF members for creating and supporting this special community. Looking forward to another great year (and that 1st Muscle Up).”

U.S. Army Applies CrossFit to Prevent Injuries

Hang Power Clean : 1 Rep Max & Every 1 min for 5 mins: Handstand Holds and L Sit Holds & AMRAP #1

Advanced RX Class:

Hang Power Clean : 1 Rep Max

Find your Hang Power Clean 1 Rep Max.

BTWB

Every 1 min for 5 mins: Handstand Holds and L Sit Holds

Every 1 min for 5 mins do:
Handstand Hold, 20 secs
L Sit Hold, 10 secs

BTWB

AMRAP #1

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
25 Double Unders

BTWB

Rest 2 minutes, drop the weight, then perform AMRAP #2.

AMRAP #2

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
25 Double Unders

(Picture by Rob W.)

Results

This is too true. This is Exactly What Happens When You Start Doing CrossFit buzz feed.com

Our Black Friday OnRamp Special is now over. Thanks to everyone who helped share it and for those who took advantage. For who purchased we will email out next steps to get people scheduled to get started!

(Freestanding HSPU practice w/Jules. Photo by Rob W.)

"Cindy" or "Chelsea"

Choose: “Cindy” or “Chelsea”

Cindy

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Chelsea

Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

* If you make it to minute 30, then you must add 1 rep each to the pull-up, push-up, squat every minute on the minute until you are no longer able to continue in that minute. (6/11/16, 7/12/17, 8/13/18…)

** If you do not make it to minute 30, record last minute completed and continue with “Cindy” until 30 minutes is reached.

BTWB

Our Black Friday OnRamp special will expire tomorrow at 4pm. If you are someone who is waiting to buy it then don’t. Once it’s over then it’s gone!

We are back to normal schedule starting tomorrow, Sat. 11/28. We hope everyone had a very Happy Thanksgiving. Get ready to put away the pies and leftovers and work it off in the gym!

Results

Results cont

"Dueling Thrusters and T2B"

Main Class:

As a team of 2 compete head to head for 4 Rounds of max rounds/reps of:

400m Run

Max rounds/reps of:
5 Thrusters (95#/65#)
5 Toes-to-Bar

Partner up and “duel” at thrusters and T2B. Most reps after 4 rounds wins. Run fast so you can out-do your partner!

Rules:

One runs 400m while one completes max rounds/reps of 5 Thrusters and 5 T2B
Switch after each run
Each partner will run 4 times and complete the AMRAP while the other runs
Don’t tell your rep count until the end of the WOD

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 7 Minutes (EMOM) complete:
2 Back Squat (Choose Load)

Conditioning WOD:

For time:

30 Toes-to-Bar
20 Thrusters (115#/85#)
800m Run
20 Thrusters
30 Toes-to-Bar

Results

View this photo

Congrats to Bill on his 500th WOD! Also congrats to Team Breast Ever Super Heroes (Jill, Jules, and Michelle N.) who competed at Agate Pass CrossFit yesterday in the Barbells for Boobs throwdown and took 8th place out of 18 teams!

“Team Breast Ever Super Heroes” (pic by Debra):

Ro and Miranda Want You … for the Invitational

How to Watch the CrossFit Invitational

Power Max

Strength WOD:

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

Conditioning WOD:

Complete 10 Rounds for time of:

1 Power Clean (Choose Load)
100m Run
5 Chest-to-Bar Pull-ups

Results

View this photo
View this photo

On Sunday the CF Invitational between four worldwide teams will be streaming live. USA, Canada, Europe, and Australia will compete across 5 events. The WOD’s have all been announced: All CrossFit Invitational Events Announced

“Grace” at 315 lbs. for men and 185 lbs. for women?! “Chad Vaughn’s Challenge” – CrossFit Journal [video]

Rope-climbing techniques with Chris Spealler and Matt Chan – [video]