Events – Page 22 – SNORIDGE CROSSFIT

Advanced RX: Lifting: Clean plus Front Squat & 10 RFT: Front Squats and Handstand Push-up (Parallettes)

Advanced RX Class:

Lifting: Clean plus Front Squat

Clean (Full) 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
* Complex of 1 full squat Clean + 1 FS

BTWB

10 RFT: Front Squats and Handstand Push-up (parallettes)

10 rounds for time of:
5 Front Squats (205#/145#)
5 Handstand Push-up (parallettes)
* Clean from ground

BTWB

Photo by @robcwilson

Next Up:

The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Upgrade for Team USA in the CrossFit Invitational.

Margaux Alvarez Joins the USA Team

Results

Team WOD: Thrusters, Burpees EMOM

2 person team must complete 100 Thrusters (135#/95#) for time:

1 team member completes 5 burpees then completes as many Thrusters as possible. At top of next minute other partner does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.
Post total time and total reps/load for thrusters.

BTWB

Will P., Peter S., and Mike M. all started OnRamp together and recently all hit their 250th WOD! Along with Joe W. and Curtis L. (who are still going at it) they have all made huge fitness gains.

Photo by @robcwilson

Events:

Saturday 10/24 SRCF Halloween Costume Party:

Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP if you didn’t see it in your email.

Saturday 10/31 SRCF “Frankenchipper” WOD:

On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.

Team Series Update: Final Results

Results

Split Jerk 3-2-2-2-1-1-1-1 & 3 RFT: Double Unders, Air Squats and Row

Split Jerk 3-2-2-2-1-1-1-1

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

BTWB

3 RFT: Double Unders, Air Squats and Row (calories)

3 rounds for time of:
75 Double Unders
50 Air Squats
25 Row (calories)

BTWB

Quote of the day by Ollie.

We are one week away from the SRCF Halloween Party next Saturday at 7:30pm! Go get your costumes, find a sitter and plan to bring a dish!

Photos by @robcwilson

2015 Reebok CrossFit Games to Air on TV

Results

Results cont

5 RFT: Squat Cleans and Kettlebell Swings & Death By – Muscle-ups or Chest-to-Bar Pull-ups

5 RFT: Squat Cleans and Kettlebell Swings

5 rounds for time of:
7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)
Time Cap: 15 Minutes

BTWB

Rest 5 Minutes Then:

“Death By” – Muscle-ups or Chest-to-Bar Pull-ups : 1 rep + 1 rep / 1 min

Death By Muscle-up or Chest to Bar Pull-up

With a continuously running clock perform:
1 Muscle-up (or C2B Pull-up) in the first 1 min,
2 Muscle-ups in the second 1 min
3 Muscle-ups in the third 1 min
…
Continuing this for as long as you are able.

BTWB

That’s not a muscle-up.

Photo by @robcwilson

The Team Series results are in and Ben Smith and Co. win it for the second year in a row!

Leaders of Week 2

Next Up:

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Results

Results cont

Alt EMOM 10 mins: Power Cleans and Strict Pull-ups & 21-18-15-12: Deadlifts and Runs

Alt EMOM 10 mins: Power Cleans and Strict Pull-ups

Every 1 min for 10 mins, alternating between:

3 Power Cleans, pick load
6 Strict Pull-ups

BTWB

21-18-15-12: Deadlifts and Runs

21-18-15-12 reps, for time of:
Deadlift (225#/155#)
Run 400m

BTWB

Photo by @robcwilson

Rob’s been on fire with two of his pics being used by the CrossFit Instagram this past week! #hirehimtocrossfitmediaalready

Congrats to Jules for competing on Team Teen Progenex this past weekend in the Cascade Classic by Kill Cliff at Pier 66 in Seattle. Their team of four competed against 54 other teams and some CF Games and several Regionals teams. They not only held their own overall they showcased their fitness and impressed everyone with their strength, gymnastics skills, and pure effort.

Events:

Saturday 10/24 SRCF Halloween Costume Party:

Saturday 10/31 SRCF “Frankenchipper” WOD:

Team Series Update: October 6, 2015

Results

Results cont

Team WOD: AMRAP Box Jumps, Kettlebell Sumo Deadlift High-pulls, Push-up (hand release), Dumbbell Thrusters, Chest-to-bar Pull-ups

As a Team of 2 complete as many rounds as possible in 20 mins of:

7 Box Jumps (24″/20″)
7 Kettlebell Sumo Deadlift High-pull (70#/53#)
7 Push-up (hand release)
7 Dumbbell Thruster (40#/25#)
7 Chest-to-bar Pull-ups
* Alternate each exercise with your partner. One completes 7 reps while other rests, switch work after each movement is complete.
** One box, one set of DB, one KB per team.
Post total rounds.

BTWB

Pic by @robcwilson

Cascade Classic by Kill Cliff is this weekend on Pier 66 in Seattle. Go check it out!

Results

EMOM for 6 mins: Deadlift & 3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

Every 1 min for 6 mins: Deadlift

2 Deadlifts, pick load

Every 1 min for 6 mins.

BTWB

3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

For 3 cycles:
AMRAP in 3 mins of:
3 Power Cleans (165#/110#)
6 Handstand Push-ups
9 Pull-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Like the “Chief” complete max rounds in each 3 minute cycle, then rest 1 min. Partial rounds count.

BTWB

Photo by @robcwilson

Close to 70 peeps in classes yesterday!

The next set of Team Series workouts are announced:

View Events 5/6/7/8

Results

Results cont

EMOM for 6 mins: Squat Snatch & 7 RFT: Runs, Hang Power Snatches and Overhead Squats

Every 1 min for 6 mins: Squat Snatch

2 Squat Snatches

Every 1 min for 6 mins.
Regrip allowed

BTWB

7 RFT: Runs, Hang Power Snatches and Overhead Squats

7 rounds for time of:
Run 200m
5 Hang Power Snatches (155#/105#)
5 Overhead Squats (155#/105#)

BTWB

Photo by @robcwilson

Happy birthday WOD to ME! In case you were wondering I really hate snatching and overhead squats. And heavy things…

Events:

The 2015 CrossFit Liftoff Powered By Rogue

We will certainly be participating in this. Plan on this being programmed on Friday, November 6th!

Results

Results cont

Team WOD: "Lift Up Luke" and Max Effort Day

Team WOD:

“Lift Up Luke”

Complete as many rounds as possible in 5 mins of:
4 Power Cleans (155#/105#)
24 Double Unders
10 Pull-ups

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Then Max Effort Day:

Choose a minimum of one exercise each round and shoot for a personal record.

Round One: 15 Minutes to find a 1RM of Clean (squat or power), Push Jerk , Power Snatch or Back Squat. Choose ONE lift.

Round Two: Max continuous reps of pull-ups, max toes-to-bar, max handstand push-ups, push-ups, ring dips or max wall balls.

Round Three: Max effort 500m row, 400m run, max continuous reps of double-unders, or max kettle bell swings (53#/35#).

You have 15 minutes for the first round. Complete the second and third as fast as you can, taking rests between exercises/rounds. Post your score for the exercises you did and leave the other exercises blank.

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Fun turnout for the “Lift Up Luke” WOD on Saturday. Thanks to all who donated to the cause. If you ordered your shirt they should be shipped to the box so let us know.

Congrats to Jules who competed on Sunday at the Devotion Games as a team with Kira K. from CF Marysville and they placed 5th in the Women’s Firebreather team division.

Team Series Update: September 18, 2015

Results

Shoulder Press 2-2-2-2-2 & 3 RFT: Run, Air Squats and Push Press

Shoulder Press 2-2-2-2-2

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

BTWB

3 RFT: Run, Air Squats and Push Press

3 rounds for time of:
Run 400m
30 Air Squats
20 Push Press (115#/75#)

BTWB

Pic by @robcwilson

Remember NO Advanced RX Class on Saturday.

Events:
This Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class on Saturday.
Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Invitational Update: USA Team

Results

Results cont