Team WOD: Find A Max & Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups

Main Class:

Deadlifts_Brett STeam WOD: Find A Max

Find your Hang Power Clean 1 Rep Max.
* 10 Min. as a team to each find a 1RM Hang PC. Start with empty bar. Wait for the clock.

Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups

Work in teams of two.
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
15 AbMat Sit-ups

Post total rounds.
* Alternate exercises: Team member 1 starts with deadlifts. When he/she reaches 9 DL, team member 2 starts the wallballs. When he/she finishes 12 WBs, team member 1 starts the AbMat Sit-ups. When he/she finishes team member 2 starts DL, continuing alternating each exercise.

PR for a team class today! Not only in class size but half of everyone who did the team WOD also PR’d their Hang PC max!

Our Black Friday OnRamp Special is now over. Thanks to everyone who helped share it and for those who took advantage. For who purchased we will email out next steps to get people scheduled to get started!

Results

"Cindy" or "Chelsea"

Choose: “Cindy” or “Chelsea”

Stormy CindyCindy

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Chelsea

Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

* If you make it to minute 30, then you must add 1 rep each to the pull-up, push-up, squat every minute on the minute until you are no longer able to continue in that minute. (6/11/16, 7/12/17, 8/13/18…)

** If you do not make it to minute 30, record last minute completed and continue with “Cindy” until 30 minutes is reached.

Our Black Friday OnRamp special will expire tomorrow at 4pm. If you are someone who is waiting to buy it then don’t. Once it’s over then it’s gone!

We are back to normal schedule starting tomorrow, Sat. 11/28. We hope everyone had a very Happy Thanksgiving. Get ready to put away the pies and leftovers and work it off in the gym!

Squat Clean 1-1-1-1-1 & 6 RFT: Squat Cleans and Burpee Box Jumps

Burpee Box JumpClean

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

6 RFT: Squat Cleans and Burpee Box Jumps

6 rounds for time of:
7 Squat Cleans (155#/105#)
8 Burpee Box Jumps (24″/20″)

Happy Thanksgiving! Turkey, pie, and potatoes for time!
Top Thanksgiving Workouts and Happy Cheat Meals www.beyondthewhoteboard.com
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. 
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

Black Friday Deal for OnRamp: 40% Off!
This Black Friday we are going to run a one time only 40% Discount Deal on our OnRamp (Friday 11/28 through Saturday 11/29)! This is the first time we have ever offered a deal on OnRamp like this. If you or anyone you know is ready to start with us here at SnoRidge CrossFit but is on the fence then this is the time to commit. Purchase an OnRamp Package that is only available during the limited timeframe through MindBody Online and complete your OnRamp with us between Jan. 1, 2015 and Mar. 31, 2015. This package is only for our general OnRamp that is run each month for 6 days during the first two weeks of the month. You must attend one of our OnRamp sessions beginning in Jan, Feb, or March. (Good Jan. 1 thru March 31, 2015. Does not apply for Private Training OnRamp.) This makes a great gift for a friend, family, spouse, or significant other!  3-2-1 Go!

Stay tuned to our site for a “Live Link” to MindBody to buy the Black Friday Deal.

Push Press 3-3-3 & FT: Rows, Push Press and a Black Friday Deal!

PP and RowPush Press 3-3-3

Push Press 3-3-3

FT: Rows, Push Press

For time:
Row 300m
20 Push Press (135#/95#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press

Black Friday Deal for OnRamp: 40% Off!
This Black Friday we are going to run a one time only 40% Discount Deal on our OnRamp (Friday 11/28 through Saturday 11/29)! This is the first time we have ever offered a deal on OnRamp like this. If you or anyone you know is ready to start with us here at SnoRidge CrossFit but is on the fence then this is the time to commit. Purchase an OnRamp Package that is only available during the limited timeframe through MindBody Online and complete your OnRamp with us between Jan. 1, 2015 and Mar. 31, 2015. This package is only for our general OnRamp that is run each month for 6 days during the first two weeks of the month. You must attend one of our OnRamp sessions beginning in Jan, Feb, or March. (Good Jan. 1 thru March 31, 2015. Does not apply for Private Training OnRamp.) This makes a great gift for a friend, family, spouse, or significant other!  3-2-1 Go!

Stay tuned to our site for a “Live Link” to MindBody to buy the Black Friday Deal.

Results
Results cont

Lifting: Snatch Balances and Overhead Squats & AMRAP 12 mins: Overhead Squats, Toes-to-bars and Strict Pull-ups

PR FaceLifting: Snatch Balances and Overhead Squats

Snatch Balance + Overhead Squat 1-1-1-1-1, using heaviest weight per set

AMRAP 12 mins: Overhead Squats, Toes-to-bars and Strict Pull-ups

Complete as many rounds as possible in 12 mins of:
7 Overhead Squats (135#/95#)
7 Toes-to-bars
7 Strict Pull-ups

From the legendary Coach B. (of the Burgener warm-up), this applies to the snatch as well as the clean. Jump, raise your shoulders and pull yourself under the bar!
Fixing the early arm pull with Coach Burgener – [video]
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

5 Things to Know in Your First Three Months of CrossFit

The most important quote in the above article:

“Focus on proper form on all of the movements before you start to increase weight, otherwise you are putting yourself at risk for injury. There is zero shame in scaling a movement until you are able to perfect it. This may mean you are working with a PVC pipe, a training bar, or a “girl bar”.”

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24"/20")

Rest 1 Minute

AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24"/20")

* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.

EMOM – Power Clean & AMRAP 12 mins: Handstand Walks, Box Jumps and Thrusters

Advanced RX Class:

10553775_10152397476437046_8799511691491481967_o

EMOM – Power Clean : 155/75 lbs + 10 lbs / 1 min

Death By Power Clean (Increase load)

With a continuously running clock perform:
1 Power Clean (155#/75#) in the first 1 min,
1 Power Clean  (165#/85#) in the second 1 min
1 Power Clean  (175#/95#) in the third 1 min
etc. …
Continue adding 10# each minute for as long as you are able to successfully complete the lift in that given minute.

AMRAP 12 mins: Handstand Walks, Box Jumps and Thrusters

Complete as many rounds as possible in 12 mins of:
Handstand Walk, 12 ft
12 Box Jumps (24″/20″)
12 Thrusters (45#/33#)

The ascending Power Clean strength WOD was a fun test that we need to try with other lifts!
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

Ilya Ilyin – 183kg/190kg Snatches

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat & Plank Hold : Max Hold

Main Class:

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24″/20″)

Rest 1 Minute
AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24″/20″)
* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.

Plank Hold : Max Hold

A single Plank Hold hold for max time.

Team Bond Team WOD
 
 
 
Results

Snatch Grip Deadlift 2-2-2-2-2 & 7 RFT: Burpees, Deadlifts and Chest-to-bar Pull-ups

250 WOD_Chris D

Snatch Grip Deadlift 2-2-2-2-2

Snatch Grip Deadlift 2-2-2-2-2

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

7 RFT: Burpees, Deadlifts and Chest-to-bar Pull-ups

7 rounds for time of:
7 Burpees
7 Deadlifts (225#/155#)
7 Chest-to-bar Pull-ups

Congrats on your 250th WOD Chris D.!
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

A Look Inside Brickwall CrossFit – [video]