CrossFit Lift Move Work: Pt. 1 1RM Clean in 4 Mins & Pt. 2: AMReps 4 mins: Bar Muscle-ups & Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press, and Lateral Burpees Over Dumbbell

CrossFit Lift Move Work

Pt. 1 1RM Clean in 4 Mins

Record your best Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* 10 Minutes to warm-up then officially 4 Min to find your max then rest 2 minutes before moving to Pt. 2

Pt. 2: AMReps 4 mins: Bar Muscle-ups

As many reps as possible in 4 mins of:
Bar Muscle-up
* Scale to Pull-ups or Ring Rows. Rest 2 minutes before moving to Pt. 3.

Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press,  and Lateral Burpees Over Dumbbell

Complete as many rounds as possible in 8 mins of:
30 Double Unders
8 Single Arm Dumbbell Push Press L Arm (50#/35#)
8 Single Arm Dumbbell Push Press R Arm (50#/35#)
8 Lateral Burpee Over Dumbbells

Photo by @robcwilson @snoridgecrossfit

CrossFit Lift Move Work

Want to register a score before the dealine on Monday?  Go here for details and how to sign up.

Kari Pearce to Hang it Up After Rogue Invitational

Results

Results cont

Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen & Opt. 2: C2B Helen

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

Opt. 1: Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings  (53#/35#)
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.

Opt. 2: C2B Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Chest-to-bar Pull-ups
* Choose Option 1 or 2

Photo by @robcwilson @snoridgecrossfit

Events:

Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!

Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!

The Deadlift

Hip and Shoulder Rise in the Deadlift

Results

Team WOD: 50-40-30: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges & Solo WOD: 25-20-15-10-5: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges

Team WOD: 50-40-30: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges

As a Team of 2 complete 50-40-30 reps for time of:
Calorie Row
Power Snatches (75#/55#)
Box Jump Overs (24″/20″)
Overhead Walking Lunges w/ Bumper (45#/25#)

* One partner works while one rests, break reps up with partner.

Post total time.

Solo WOD: 25-20-15-10-5: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges

25-20-15-10-5 reps, for time of:
Row Calorie
Power Snatch (75#/55#)
Box Jump Over (24″/20″)
Bumper Overhead Walking Lunge (45#/25#)

Photo by @robcwilson @snoridgecrossfit

12-Year Affiliate Owner Turns Olympic Coach

Results

Front Squat 2-2-2 & 10-9-8-7-6-5-4-3-2-1: Box Jump Overs, Front Squats and Pull-ups

Front Squat 2-2-2

Front Squat 2-2-2

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

10-9-8-7-6-5-4-3-2-1: Box Jump Overs, Front Squats and Pull-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Box Jump Over (24″/20″)
Front Squat (95#/65#)
Pull-up

Photo by @robcwilson @snoridgecrossfit

Mark your calendars: The 2022 NOBULL CrossFit Open Starts Thursday, Feb. 24

The 2021 CrossFit Virtual Games is a new, multiple-workout challenge that will run parallel to the events in the 2021 NOBULL CrossFit Games. Depending on the events we may see some of these pop up in our daily programming.

Results

Results cont

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings & Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.

Post total time.

Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings

2 rounds for time of:
25 Hand Release Push-ups
25 Sumo Deadlift High-pulls (75#/55#)
25 Box Jumps (24″/20″)
25 Push Press (75#/55#)
25 Kettlebell Swings (53#/35#)

Photo by @robcwilson @snoridgecrossfit

Hero Week starts 7/3. We will be programming a daily Hero workout each day.

Results

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups & Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups

As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups

* Alternate reps as needed; one partner works at a time

Post total time.

Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Burpees
25 Ball Slams (30#/20#)
10 Plate Overhead Walking Lunges (45#/25#)
25 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown

Events:

Coming July 3-9

Hero Week: The entire week of programming will feature Hero Workouts

More to come!

Results

Shoulder Press 3-3-3-3 & FT: Wall Balls and Kettlebell Swings

Shoulder Press 3-3-3-3

Shoulder Press 3-3-3-3

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

FT: Wall Balls and Kettlebell Swings

For time:
25 Wall Balls (20#/14#)
5 Kettlebell Swings (70#/53#)
20 Wall Balls
10 Kettlebell Swings
15 Wall Balls
15 Kettlebell Swings
10 Wall Balls
20 Kettlebell Swings
5 Wall Balls
25 Kettlebell Swings

Photo by @robcwilson @snoridgecrossfit

Memorial Day Murph is this Monday! 4 class heats, sign up on MindBody.  Variations are Full Murph, 1/2, 1/4 or 1/2 with longer runs.

  • Multiple waves (Sign up on MindBody only)
    • 8:15am-9:30am
    • 9:30am-10:45am FULL
    • 10:45am-12pm
    • 12pm-1:15pm
  • 1/2 or (1/4) Murph and Full Murph options
  • All other classes cancelled
  • If you complete Murph (any variation) get a free FitAid!

Results

Results cont

Bench Press 2-2-2 & 3 RFT: Muscle Ups and Air Squats & Checkout: Plank 2x Max Hold

Bench Press 2-2-2

Bench Press 2-2-2

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

3 RFT: Muscle Ups and Air Squats

3 rounds for time of:
12 Muscle-ups
75 Air Squats
* Scale MU to 12 Ring Rows + 12 Ring Dips each round

Checkout: Plank 2x Max Hold

Plank Hold 2x Max Hold

Rest as needed between efforts.

Photos by @robcwilson @snoridgecrossfit

Events:

Memorial Day Murph:  May 31

  • Multiple waves TBD
  • 1/2 Murph and Full Murph options
  • Official Memorial Day Murph site if you want to order a shirt/tank

2021 CrossFit PairUP ThrowDOWN: May 20 – May 24

  • Pairs will compete in a single workout
  • Workout will be released on Thursday, May 20, at 12 p.m. (noon) PT
  • Pairs will have until Monday, May 24, at 12 p.m. (noon) PT to complete the workout and submit their score
  • Cost $20 per Pair
  • Partner options — M/M, W/W, or mixed pair
  • Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+

Results

Lifting: Deadlifts and Strict Pull-ups & AMRAP 15 mins: Deadlifts, Hand Release Push-ups and Sit-ups

Lifting: Deadlifts and Strict Pull-ups

Deadlift 5-5-5-5-5, using heaviest weight per set
Strict Pull-up 5-5-5-5-5, using heaviest weight per set
* Alternate sets

AMRAP 15 mins: Deadlifts, Hand Release Push-ups and Sit-ups

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/105#)
12 Hand Release Push-ups
15 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

Memorial Day Murph is around the corner! 5/31

How Murph Became the Most Legendary Fitness Challenge Ever

“It was very unifying and brought all kinds of people together. It wasn’t a race. It was just going out and suffering together for Memorial Day and thinking about the people that have sacrificed everything.”

READ MORE

Results

Results cont

Squat Clean Thruster 1-1-1 & AMRAP 15 mins: Medicine Ball Cleans, Pull-ups and Toes-to-bars

Squat Clean Thruster 1-1-1

Squat Clean Thruster 1-1-1

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

AMRAP 15 mins: Medicine Ball Cleans, Pull-ups and Toes-to-bars

Complete as many rounds as possible in 15 mins of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Toes-to-bars

Photo by @robcwilson @snoridgecrossfit

New online pairs competition from CrossFit:

  • The CrossFit PairUP ThrowDOWN
  • May 20 – May 24
  • Cost $20 per Pair
  • Partner options — M/M, W/W, or mixed pair
  • One workout to complete any time between Thursday and Monday
  • Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+

CrossFit Announces New Online Competition, More Community Events Going Forward

Any teams that want to sign up and participate in the CrossFit PairUP ThrowDOWN from May 20-24 are free to do so and I will program the WOD in class as a Team option. Note: You must sign up and register to participate.

Results