Events – Page 14 – SNORIDGE CROSSFIT

Alt EMOM 10 mins: Deadlifts and Double Unders & FT: Handstand Push-ups and Deadlifts

Alt EMOM 10 mins: Deadlifts and Double Unders

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
35 Double Unders

FT: Handstand Push-ups and Deadlifts

For time:
10 Handstand Push-ups
30 Deadlifts (135#/95#)
20 Handstand Push-ups
20 Deadlifts (185#/135#)
30 Handstand Push-ups
10 Deadlifts (225#/155#)

Adjust load as you go.

BTWB

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 14

Schedule:
STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.

Results

Results cont

12 WOD's of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!

For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
*Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

BTWB
Photos by @robcwilson

Great turnout for the Eve of Christmas Eve Chaos today (55 Elves and Santa’s Helpers)! Almost everyone managed to fall into the rhythm of the 12 WODs of Christmas! The barbell movements were meant to be a “barbell complex” where the sequence of movements can progress together. As you moved through them it was more efficient to “link” them so that after you completed the Deadlifts you could transition to the Power Cleans then to the Push Presses to the Thrusters without putting the barbell down.
Reminder we are closed tomorrow for Saturday (Christmas Eve) and there is no 6am class on Monday. Other classes are normal schedule on Monday. See below for next week’s schedule.
Have a Merry Christmas and may you all get to spend it with your loved ones!

Holiday Hours:

Christmas Week:

12/24: Closed Saturday for Christmas Eve

New Year’s Week:

All classes are running on normal schedule EXCEPT for below.

12/26: Monday 6am Class Cancelled!
12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
12/31: Closed Saturday for New Year’s Eve

Results
Results cont

Back Squat 5-5-5-5-5 & FT: Rows, Double Unders, and Sit-ups

Back Squat 5-5-5-5-5

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

BTWB

FT: Rowing “Annie”: Rows, Double Unders, and Sit-ups

For time:
Row 500m
50 Double Unders
50 AbMat Sit-ups
Row 400m
40 Double Unders
40 AbMat Sit-ups
Row 300m
30 Double Unders
30 AbMat Sit-ups
Row 200m
20 Double Unders
20 AbMat Sit-ups
Row 100m
10 Double Unders
10 AbMat Sit-ups

BTWB

Photo by @robcwilson

Socks just arrived! For those who preordered they will be at the gym for the PM classes to pick up. Grab a pair for $20 for a great stocking stuffer!

New Hats and Beanies are coming! Preorder if you want one by posting the style/color to comments.
Cost: $20 each.
Brand: PukkaInc (same as Rogue uses and our last order of hats)
Styles: All hats are adjustable (not fitted) with embroidered or patch logo
Top: 4 designs in picture are Trucker style with a slight curved bill
Middle: Black Hat with Squatch design is also available with a flat bill option (Specify if you want this flat bill for this logo only)
Bottom: Beanies are fleece lined with a SnoRidge CF Tag on the outside edge (Choose Black w/black and white tag or Grey w/Hawks color tag)

Holiday Hours:

Christmas Week:

12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- ~~9:30am~~ Class FULL
- ~~10:30am~~ Class FULL
- Second wave at 11:15am has a few slots remaining
- 4pm Class (Only 1 Wave, almost full!)
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
12/24: Closed Saturday for Christmas Eve

New Year’s Week:

12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class
- 10:30am Class
- 4pm Class
12/31: Closed Saturday for New Year’s Eve

Results

Results cont

Friday 12/9 6pm Class Cancelled!

We are cancelling the 6pm class tonight as turnout is pretty light for the afternoon classes. If you want to workout head to the 5pm class. Coach Jessika will be there!

Back Squat 2-2-2-2-2 & 5 RFT: Handstand Push-ups, Back Squats and Runs

Back Squat 2-2-2-2-2

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

BTWB

5 RFT: Handstand Push-ups, Back Squats and Runs

5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m

BTWB

Photo by @robcwilson

Update Show: Liftoff Event Rundown

Results

Results cont

CrossFit Liftoff: Snatch: 1 Rep Max & CrossFit Liftoff: Clean & Jerk: 1 Rep Max

CrossFit Liftoff Event 1:

Snatch: 1 Rep Max

Record your best Snatch 1 Rep Max lift.

BTWB

CrossFit Liftoff Event 2:

Clean & Jerk: 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

BTWB

Photo by @robcwilson

SOLD OUT! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec. This session is sold out. Stay tuned for future sessions after the Holidays.

Today we completed the CrossFit Liftoff with the Snatch and Clean and Jerk 1RM Events. If you registered don’t forget to submit your scores by Monday for me to validate.

Update Show: Liftoff Event Rundown

2016 CrossFit Games on ESPN2 This Sunday

Results

Push Press 5-4-3-2-1 & 21-15-9: Front Squats, Kettlebell Swings and Runs

Push Press 5-4-3-2-1

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

BTWB

21-15-9: Front Squats, Kettlebell Swings and Runs

21-15-9 reps, for time of:
Front Squat (135#/95#)
Kettlebell Swing (70#/53#)
Run 400m

BTWB

Photo by @robcwilson

The CrossFit Liftoff: Snatch. Clean and jerk. Work out. Click here for tomorrow’s WOD.

Full Event Details Announced!

Welcome to our November OnRamp crew who just started this week. Please introduce yourself when you see a new face!

Results

Results cont

Lifting: Bench Press and Bent Over Rows & 4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set

BTWB

4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups

4 rounds for time of:
Run 200m
10 Burpee Box Jumps (24″/20″)
20 Hand Release Push-Ups
30 AbMat Sit-ups
Rest 1 min

BTWB

Photo by @robcwilson

This Saturday there will be no Team WOD and no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!

Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come into the 0930 class and plan on finding your max lifts. We will lift from 0930 to 1100.

Register for the Liftoff ($10)
Friday: Liftoff WOD will be programmed for all classes.
Saturday: 0930 – 1100 Snatch, Clean and Jerk. Both 1RM. Details will be provided on how this will be run for class. Don’t show up late. You will have 90 minutes to warm-up and Snatch first then Clean and Jerk.
After you complete all three workouts, submit your score online.

See below for more details on the Liftoff:

2016 CrossFit Liftoff Powered by Rogue

Results

Results cont

Back Squat 3-3-3-3-3 & Chipper: Row, Double Unders, Burpees, HSPU, Hang Power Cleans, Thrusters

Back Squat 3-3-3-3-3

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

BTWB

Chipper: Row, Double Unders, Burpees, HSPU, Hang Power Cleans, Thrusters

For time:
60 Row Calories
50 Double Unders
40 Burpees
30 Handstand Push-ups
20 Hang Power Cleans (115#/75#)
10 Thrusters (115#/75#)

BTWB

“Row Face” Photo by @robcwilson

This Saturday there will be no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!

Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come in at 0930 and plan on finding your max lifts. We will lift from 0930 to 1100.

Register for the Liftoff ($10)
Friday: Liftoff WOD will be programmed for all classes.
Saturday: 0930 – 1100 Snatch, Clean and Jerk. Both 1RM. Details will be provided on how this will be run for class. Don’t show up late. You will have 90 minutes to warm-up and Snatch first then Clean and Jerk.
After you complete all three workouts, submit your score online.

See below for more details on the Liftoff:

2016 CrossFit Liftoff Powered by Rogue

Snatch, Clean and Jerk, Workout

CF Games Update Show:

Halloween Update: Zombie Apocalypse

Results

Results cont

Frankenchipper 2.0

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
* In costume

BTWB

8th Annual Frankenchipper photo by Alison W. and Brian S.

Saturday was our SRCF annual tradition costume-required “Frankenchipper”! This version of our Frankenchipper is a combination of benchmark “Girls” WOD’s: “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is seeing everyone in costume. If you missed it this year then plan ahead for next fall. All of you make it the event that it is!

Next year we can definitely have a “costume swap” for those who are interested in October ahead of time.

We also held our 8th annual SRCF-Nugent Hallow’s Eve Party and had over 50 costumed crazies eat, drink and flip cup into the early hours! Each year I say I don’t want to do this again and then the day after the party I’m happy we did. Now what to be next year?

Results