Push Jerk 3-3-3-3 & Tabata This!

Push Jerk 3-3-3-3

Push Jerk 3-3-3-3

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

Tabata This!

Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Lowest score for each exercise counts

Photo by @robcwilson @snoridgecrossfit

CrossFit Releases New Nutrition Course

Front Squat 1-1-1 & FT: Dumbbell Thrusters and Run

Front Squat 1-1-1

Front Squat 1-1-1

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

FT: Dumbbell Thrusters and Run

For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m

Photo by @robcwilson @snoridgecrossfit

My Postpartum Fall: Speaking Up by

Results

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Shoulder Press 2-2-2-2-2 & Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups

Shoulder Press 2-2-2-2-2

Shoulder Press 2-2-2-2-2

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

Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups

For time:
Run 800m
20 Toes-to-bars
20 Handstand Push-ups
Run 400m
30 Knees To Elbows
30 Ring Dips
Run 200m
40 AbMat Sit-ups
40 Push-ups

Photo by @robcwilson @snoridgecrossfit

Why Does CrossFit Make You Feel Good?

Results

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CrossFit Games Open 11.2

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Use mats

Photo by @robcwilson @snoridgecrossfit

HUGE NEWS!

Breaking: CrossFit Inc. Selling to Eric Roza, Ten-Year Affiliate Owner

Results

Results cont

Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges & Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges

Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges

As a team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges
* Alternate each movement with your partner

* WU: 2 rds
10-15 sec Samson Stretch ea leg
10 Bootstrapper
10 Step ups
10 Calf raises
20 sec pigeon stretch ea leg

Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges

Complete as many rounds as possible in 12 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges

Photo by @robcwilson

SnoRidge Policy for COVID-19

SnoRidge Family,
 
As you know, the COVID-19 virus (also known as coronavirus) is currently impacting all of daily life across our region and around the world.  We care about your physical well-being and want to ensure we are all doing all we can to mitigate risk in our community. The gym is safe and we want to keep it that way! Here are the actions we are taking to keep our members healthy.


First, from the perspective of ensuring sanitary/disinfected areas, please note we use medical grade cleaners and disinfectants (we use FitWipes for equipment, Clorox Wipes for surfaces such as counters/lobby/cave and for the floors we use Whizzer Cleaner & Disinfectant). We have hand sanitizer on the counter and in the hallway by the bathrooms for everyone to use.

Here are the gym wide items we are asking of coaches AND members:

  • Do NOT come to the gym if you are feeling sick, or have been around someone who is sick or feeling ill. Do not bring sick kids to the gym.
  • All members wipe down their equipment (bar, box, med ball, abMat etc.), PVC and pull-up bar station after every use
  • Any and all wipes and paper towels are disposed of in a trash can (not left out, thrown on the floor, etc.)
  • Wipe down your whiteboard
  • Take all of your belongings with you, including your water bottle
  • Wash your hands with soap and water
  • Use a mat on the floor for burpees, push-ups etc. since that is easy to clean with a Wipe
  • Clean up after your children in the cave

Here are the gym wide items we are requiring of all coaches after EACH class that they coach:

  • Use a wipe and wipe down all door handles (inside and outside)
  • Check each bathroom to ensure there are paper towels and hand soap and that nothing is left on the floor
  • Ensure every person in class knows they need to wipe down their equipment, PVC and pull-up bar
  • Make sure that every person knows to take their belongings home with them
  • “Spot Mop” the floor using the mop and Whizzer Cleaning solution for any area that is needed
  • We are also increasing the frequency with which we mop and clean the entire gym

We also encourage everyone to follow some simple guidelines from the CDC, which serve as helpful tips:

  • Wash your hands often with soap and water for at least 20 seconds
  • If soap and water are not available, use an alcohol-based hand sanitizer
  • Avoid touching your eyes, nose, and mouth
  • Cover coughs and sneezes with a tissue, then immediately throw it away
  • Avoid contact with people who are sick

Additional information about the Coronavirus can be found on the CDC’s website.

We are continuing to monitor this situation and will adjust as needed.  Until then, thank you for your cooperation and stay safe. We look forward to seeing you in the gym!

3-2-1 Go!

Tom and Michelle Nugent

SnoRidge CrossFit

Should You Avoid the Gym During the Coronavirus Outbreak?

Hang Power Clean & Jerk 1-1-1-1-1 & AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads

Hang Power Clean & Jerk 1-1-1-1-1

Hang Power Clean & Jerk 1-1-1-1-1

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

AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads

Complete as many rounds as possible in 20 mins of:
20/15 Row Calories
10 Dumbbell Power Cleans (50#/35#)
25 Air Squats
10 Dumbbell Shoulder-to-Overheads (50#/35#)

Photo by @robcwilson

SCHEDULE ALERT:

Thanksgiving week hours for this week are as follows:

  • Mon-Wed: Regular schedule
  • Thursday: Closed
  • Friday: 9:30am only
  • Saturday: 9:30am only

Feeding the Frasers: Instagram’s Best Destination for CrossFit Foodies

The Hang Clean

Results

Results cont

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

As a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (As a team)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunges, Farmer Carry (35#/20#)
50 Air Squats

This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

Hang Power Snatch 1-1-1-1-1 & AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps

Hang Power Snatch 1-1-1-1-1

Hang Power Snatch 1-1-1-1-1

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

AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps

Complete as many rounds as possible in 18 mins of:
Run 200m
6 Hang Power Snatches (135#/95#)
12 Box Jumps (24″/20″)

Photos by @robcwilson
Our fundraiser for Sam’s scholarship fund total is in and we collectively raised $1,001 as a gym (not counting what anyone may have directly contributed online or through the mail)! We will be getting the funds to the Saimo family this week.  Thank you to everyone for donating and helping us honor Sam this year.
Events:
Our SFH Rep visit to provide samples and education about Stronger Faster Healthier brand supplements will be rescheduled after some travel conflicts. Stay tuned!
Katrin Davidsdottir Shares Inspiring Message of Self-Acceptance

Results

Results cont

Front Squat 10-10-10 & AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs

Front Squat 10-10-10

Front Squat 10-10-10

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

AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs

Complete as many rounds as possible in 15 mins of:
7 Kettlebell Swings (70#/53#)
7 Pull-ups
7 Push-up (hand release)
Run 100m

Photo by @robcwilson
Community Discount
Strauss Meats is offering a special discount to the CrossFit community. Use the code to receive 30 percent off your order through the end of August.  Code: CROSSFIT30NOW
Virtuosity and the Two-Inch Squat Drill

Results

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