Events – Page 25 – SNORIDGE CROSSFIT

Skill WOD: Double Unders & FT: Power Cleans, Double Unders and AbMat Sit-ups

Skill WOD:

Choose Double Unders or Ring Push-ups

Double Under progression and Practice

4 x 10 reps Ring Push-ups

This workout is not for time or reps. Goal is to practice your double under skill and speed.
If you do not have consistent DU spend time working on technique, not ring push-ups.

BTWB

FT: Power Cleans, Double Unders and AbMat Sit-ups

For time:
10 Power Cleans (155#/105#)
50 Double Unders
50 AbMat Sit-ups
8 Power Cleans (155#/105#)
40 Double Unders
40 AbMat Sit-ups
6 Power Cleans (155#/105#)
30 Double Unders
30 AbMat Sit-ups
4 Power Cleans (155#/105#)
20 Double Unders
20 AbMat Sit-ups
2 Power Cleans (155#/105#)
10 Double Unders
10 AbMat Sit-ups

BTWB

Watch this video for Jules, Scott and Jill’s interview at Regionals with the top 3 teen 16-17 female athletes in the NW Region for the Open:

The Teenage Dream

Background on our 5th annual team fundraiser event we will host again in August:

The 31Heroes WOD

Go register and donate $31 and you will receive a cool T-shirt.

Results

Results cont

Team WOD: Push-up (hand release), Deadlifts, Runs

In teams of 2 As many rounds as possible in 15 mins of:

6 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint
Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team

BTWB

Photo by @robcwilson

Regionals are over and the posts are now up. What an amazing weekend at the Tacoma Dome with some seriously razor thin results separating the top athletes and teams! I think I’ll judge again next year.

West Individual Report: Day 3

West Team Report: Day 3

Results

"Murph"

“Murph”

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

BTWB

or choose

“1/2 Murph”

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m

BTWB

Results

Results cont

Photo by Rob W.

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” ~ from CrossFit.com
“Murph” was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
Today we honored our fallen veterans with “Memorial Day Murph”. There were 55 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.
Read up on the background of this Hero workout:
Memorial Day Murph

Advanced RX: Snatch 1-1-1-1-1 & Pt. 1: Snatch, Ring Dip & Pt. 2: Squat Clean Thruster, Bar Muscle-Up

Advanced RX Class:

Snatch 1-1-1-1-1

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

BTWB

Pt. 1: Snatch, Ring Dip

9-6-3 reps, for time of:
Squat Snatch (135#/95#)
Ring Dip (Strict)

* Rest 2 minutes after this couplet and begin Pt. 2: Squat Clean Thruster/Bar Muscle-up

BTWB

Pt. 2: Squat Clean Thruster, Bar Muscle-Up

9-6-3 reps, for time of:
Squat Clean Thruster (155#/105#)
Bar Muscle-up

BTWB

Congrats to Andi (above) who breezed through the Advanced RX class test this week!

ATTENTION: Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

8:30am
9:30am
10:30am
11:30am

All sign ups for start times are full. If you have not signed up you can still show up but know that you will be in a holding pattern until a coach can start you. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
East Individual Report: Day 2
Pacific Individual Report: Day 2
East Team Report: Day 2

Results

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

Inspired by the 2015 CF Games Regional Event 3:

As a Team of 2 complete for time:
800m Run (Run 400m each together)
50 Overhead Squats (95#/65#)
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls (95#/65#)
100 Box Jump Overs (24″/20″)
* Alternate work and split all reps; one partner working at a time
** Run 800m as a team (one 400m run per teammate at the same time)
*** One bar, one box, one AbMat per team
Post total time.

BTWB ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

8:30am
9:30am
10:30am
11:30am

Results

Weighted Pull-up 3-3-3-3 & 5 RFT: Thrusters and Double Unders

Weighted Pull-up 3-3-3-3 or Strict Pull-up 5×3

Choose:

Weighted Pull-up 3-3-3-3 or Strict Pull-up 5 x 3

BTWB

5 RFT: Thrusters and Double Unders

5 rounds for time of:
21 Thrusters (75#/55#)
21 Double Unders

BTWB

Photo by Rob W.

It’s OFFICIAL! Jules (above) got her invitation today to compete at the CrossFit Games in July in the 16-17 yrs. old Teenage Division! Not only as a coaching staff; but also as a gym, friends, family, and her fellow CrossFitters we are all SO proud of her accomplishment to qualify for the Games.

Announcing the “Team Jules” CF Games shirts:
I wanted to design a T that was similar to the Rogue athlete shirts that are not “overt” with the athlete name but still capture their spirit or style. With this design the classic “J” of Jules’s muscle-up kipping swing quickly stands out. Thanks to Rob W. for capturing a picture we could translate for the design. Can’t wait to wear this at the 2015 CF Games! Show your support for her by getting a shirt.

Brands are American Apparel for men’s T’s, and Next Level for women’s
To preorder a size/color than please email us or post in the Facebook group
Men’s: Black AA 50/50 T
Women’s: Dusty Pink Next Level Poly Cotton T or Pink Next Level Racerback Tank
Cost: $20

ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

8:30am
9:30am
10:30am
11:30am (time slot added)

We will have a sign up in the gym for start times. There are 14 sign-up slots per hour. We will fit everyone through no matter what though so don’t skip out! You can choose to do Murph or 1/2 or 1/4 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
CrossFit Games Update: California Regional Preview
Tommy’s Team Pick Week 2: NorCal CrossFit
Results
Results cont

Front Squat 5-5-3-3-1-1-1 & AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups

Front Squat 5-5-3-3-1-1-1

BTWB

AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups

Complete as many rounds as possible in 20 mins of:
Run 200m
7 Power Cleans (135#/95#)
7 Chest-to-bar Pull-ups

BTWB

Photo by Rob W.

Memorial Day Schedule:

The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:

8:30am
9:30am
10:30am (also 11:30 if necessary)

We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.

Watch archived coverage from Regional Week 1

South Regional Tommy V Highlights

Results

Results cont

Advanced RX: Squat Clean 2-2-2-1-1-1 & 2015 CrossFit Games Regional Event 7 & AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges

Advanced RX Class:

Squat Clean 2-2-2-1-1-1

Warm up for the Regional MU/Clean ladder

BTWB

2015 CrossFit Games Regional Event 7

For time:
15 Muscle-ups
1 Squat Clean (205#/135#)
1 Squat Clean (225#/145#)
1 Squat Clean (245#/155#)
1 Squat Clean (255#/165#)
1 Squat Clean (265#/175#)

Scale 15 MU to 25 C2B pull-ups

BTWB

Checkout:

AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges

Complete as many rounds as possible in 5 mins of:
20 Double Unders
15 Push Press (75#/55#)
10 Front Rack Lunges (75#/55#)

BTWB

Photo by Rob W./ Photobomb by Michelle

Events:

Memorial Day Murph:
Coming up soon! Tune in for the schedule for this annual Memorial Day Hero WOD.
31Heroes:
We are registered once again to host the annual Team WOD 31 Heroes this August on Saturday 8/1. This will be our 5th year doing this workout. To sign up go here and click on the register link next to our gym.
In addition to typical weight/power lifting training I love to program complexes and EMOM’s. Their benefits are many vs. the standard strict strength program of fixed sets of single reps or no time domain. This article sums up what complexes are and why we do them.
Using Complexes: When, How and Why www.catalystathletics.com

Results

Advanced RX: Clean & Jerk 1-1-1-1-1 & 2012 CF Games Chipper

Advanced RX Class:

Clean & Jerk 1-1-1-1-1

* Full clean

BTWB

“2012 CF Games Chipper“

For time:
10 Overhead Squats (155#/105#)
10 Box Jump Overs (24″/20″)
10 Thrusters (135#/95#)
10 Power Cleans (205#/125#)
10 Toes To Bars
10 Burpee Muscle Ups
10 Toes To Bars
10 Power Cleans
10 Thrusters
10 Box Jump Overs
10 Overhead Squats

* Change weight for OHS and thrusters. 2nd Bar for PC.

BTWB

Photo by Rob W.

This 2012 CF Games Chipper was one of my favorite events to watch. The race was close until Froning decided to just move ahead and watch everyone on the Jumbotron while doing fat bar thrusters.

2012 CrossFit Games – Chipper: Men, Heat 3

CrossFit Games Update: May 8, 2015

If you haven’t yet signed up for the PaleoNick Cooking seminar or nutrition lecture in June then do it quick! We are down to 6 spots remaining for the seminar (there are plenty of spots for the lecture). Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual cooking class. You will leave with several prepared meals! It will be a lot of fun!

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 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

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

Results

Deadlift 3-3-3-3-3 & AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Deadlift 3-3-3-3-3

Deadlift 3-3-3-3-3
Touch and Go. Do not compromise your back for load. Focus on midline stabilization.

BTWB

AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
4 Handstand Push-ups
8 Deadlifts (185#/135#)
12 AbMat Sit-ups
20 Double Unders

Photo by Rob W.
Tomorrow at 5pm is the announcement of all four Masters Qualifier WOD’s.
The 2015 Masters CrossFit Games Qualifier Begins This Week
BTWB CrossFit Games Update: April 21, 2015
Events:
We realize June 28th seems like a long time away, however, if you are planning to attend the Paleo Cooking Seminar with PaleoNick, we need you to sign up NOW to ensure we don’t have to cancel. There are 13 people currently signed up and we need to hit 24.
We had a lot of people SAY they were interested in attending…. Now we need those people to actually sign up.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual cooking class. You will leave with several prepared meals! It will be a lot of fun!

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 (10am to 4pm); Lecture only (10am to 1pm)
Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
Where: SRCF

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

Results
Results cont

Skill WOD:

Choose Double Unders or Ring Push-ups

FT: Power Cleans, Double Unders and AbMat Sit-ups

Team WOD: Push-up (hand release), Deadlifts, Runs

“Murph”

or choose

“1/2 Murph”

Advanced RX Class:

Snatch 1-1-1-1-1

Pt. 1: Snatch, Ring Dip

Pt. 2: Squat Clean Thruster, Bar Muscle-Up

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

Weighted Pull-up 3-3-3-3 or Strict Pull-up 5×3

5 RFT: Thrusters and Double Unders

Front Squat 5-5-3-3-1-1-1

AMRAP 20 mins: Run, Power Cleans and Chest-to-bar Pull-ups

Advanced RX Class:

Squat Clean 2-2-2-1-1-1

2015 CrossFit Games Regional Event 7

Checkout:

AMRAP 5 mins: Double Unders, Push Press and Front Rack Lunges

Advanced RX Class:

Clean & Jerk 1-1-1-1-1

“2012 CF Games Chipper“

Deadlift 3-3-3-3-3

AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over