Main Workout – Page 180 – SNORIDGE CROSSFIT

Deadlift: 3-3-3-3-3 & Hollow Rocks: 15-15-15-15-15 & 5 RFT: Deadlifts and Lateral Burpees

Deadlift: 3-3-3-3-3

Deadlift 3-3-3-3-3

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

BTWB

Hollow Rocks: 15-15-15-15-15

Hollow Rocks 5×15

Rest as needed between efforts.
* Alternate HR sets with each set of DL x 3

BTWB

5 RFT: Deadlifts and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

If you ordered a blue/grey SRCF Patch beanie please let us know if you are okay with switching to a black/grey beanie or if you want to cancel.
The Open starts next month! CF has finally released the rule book and here’s a summary of the new changes.

The 2019 CrossFit Games Rulebook Has Arrived. Here’s What You Need to Know

Results
Results cont

Advanced RX: Lifting: Good Mornings and Behind-the-Neck Snatch Grip Press & 5 RFT: Dumbbell Snatches, Bench Press and Bar Muscle-ups & Checkout: AMRAP 5 mins: Run and Kettlebell Swings

Advanced RX Class:

Lifting: Good Mornings and Behind-the-Neck Snatch Grip Press

Good Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set
* Complex of 5 Good Mornings then 5 BTN Snatch Grip Press

BTWB

5 RFT: Dumbbell Snatches, Bench Press and Bar Muscle-ups

5 rounds for time of:
12 Dumbbell Snatches, pick load
9 Bench Press, pick load
6 Bar Muscle-ups

BTWB

Checkout: AMRAP 5 mins: Run and Kettlebell Swings

Complete as many rounds as possible in 5 mins of:
Run 100m
10 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson

Results

Team WOD: Partner Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP in 20 mins of:

200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.

BTWB

Photo by @robcwilson

January OnRamp starts this Tuesday the 8th! Email us if you’re ready to sign up.
Our Jan OnRamp Schedule:

1/8 Tuesday at 7pm
1/10 Thursday at 7pm
1/12 Saturday at 8:30am
1/14 Monday at 7pm

* Each OnRamp session will run approximately 1 hr to 1 hr 25 min.
IT’S GETTING CLEARER — THE DIET-CANCER CONNECTION POINTS TO SUGAR AND CARBS Results

Muscle Up Skill Practice & AMRAP 25 mins: Push-ups, AbMat Sit-ups and Row

Muscle Up Skill Practice

Muscle Up Progression

This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.

BTWB

AMRAP 25 mins: Push-ups, AbMat Sit-ups and Row

Complete as many rounds as possible in 25 mins of:
20 Push-ups
30 AbMat Sit-ups
40 Row Calories

BTWB

Photo by @robcwilson

Results
Results cont

EMOM for 7 mins: 1 Hang Power Snatch + 1 Hang Squat Snatch & AMRAP 12 mins: Pull-ups, Power Snatches and Box Jumps

EMOM for 7 mins: 1 Hang Power Snatch + 1 Hang Squat Snatch

Every 1 min for 7 mins do:
1 Hang Power Snatch
1 Hang Squat Snatch

BTWB

AMRAP 12 mins: Pull-ups, Power Snatches and Box Jumps

Complete as many rounds as possible in 12 mins of:
8 Pull-ups
8 Power Snatches (115#/75#)
8 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

Handstands, hand walking and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming ‘CrossFit.’ —GREG GLASSMAN

As we start the new year please make time to meet new faces and help them get acclimated to our gym.
Eight Ways to Help Newcomers Feel Welcome
Results
Results cont

Thruster 2-2-2-2-2 & 10-9-8-7-6-5-4-3-2-1: Dumbbell Thrusters, Toes-to-bars and Burpees

Thruster 2-2-2-2-2

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

BTWB

10-9-8-7-6-5-4-3-2-1: Dumbbell Thrusters, Toes-to-bars and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Thruster (50#/35#)
Toes-to-bar
Burpee

BTWB

Photo by @robcwilson

Results
Results cont

New Year's Schedule

Happy New Year’s! Stay safe, have fun and be smart. We hope to see everyone back in the gym starting on Wednesday.
HOLIDAY SCHEDULE:

Monday 12/31 CLOSED
Tuesday 1/1 CLOSED Happy New Year’s!
Starting 1/2 No 5:30am class then normal schedule rest of the day

Advanced RX: Power Snatch 1-1-1-1-1 & 3 RFT: Rows and Power Snatches & Checkout WOD: Toes 2 Rings, Muscle-up + Ring Dips, Handstand Walk

Advanced RX Class:

Power Snatch 1-1-1-1-1

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

BTWB

3 RFT: Rows and Power Snatches

3 rounds for time of:
Row 750m
10 Power Snatches (135#/95#)
Rest 2 mins

BTWB

Checkout WOD: Toes 2 Rings, Muscle-up + Ring Dips, Handstand Walk

5 rounds for time of:
3 Toes Through Rings
1 Muscle-up
2 Ring Dips
12 ft Handstand Walk

*Complete 2 ring dips at the top of the MU.
Post total time.

BTWB

Photo by @robwilson

Have a safe and happy new year! See you all in 2019!
HOLIDAY SCHEDULE:

Thursday to Saturday 12/27-12/29 Normal schedule
Monday 12/31 CLOSED
Tuesday 1/1 CLOSED Happy New Year’s!
Starting 1/2 No 5:30am class then normal schedule rest of the day

Results

Team WOD: Chipper: Row, Kettlebell Swings, Double Unders and Overhead Squats

As a team of 2 complete for time:
150 Row (Cal)
150 Kettlebell Swings (53#/35#)
300 Double Unders
150 Overhead Squats (75#/55#)
* Alternate work/rest with your partner.

BTWB

Photo by @robwilson

Have a safe and happy new year! See you all in 2019!
HOLIDAY SCHEDULE: