Bench Press 3-3-3-3-3 & "Baseline" SRCF Intro WOD#1

Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

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

"Baseline" SRCF Intro WOD#1

2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups

Post total time.
Happy 1 year anniversary to Curtis, Will, Joe W., and Peter!

Bench Press 3-3-3-3-3 & Baseline

Bench Press 5×3

Bench Press 3-3-3-3-3

“Baseline”

2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups

Optional Checkout

A single set of Double Unders for max reps.

3 Amigos
 
 
 
 
 
 
 
 
 
Happy 1 year CrossFit anniversary to Curtis, Will, Joe W., and Peter! They all completed the same OnRamp session together and asked that we program “Baseline” to celebrate and have a rematch from that first outing for them. It’s great to see not only the physical progress and transformations but also the friendships that people develop in the gym. Onward to that 2 year anniversary!
From Peter:
“This week marks my one year anniversary as a part of the SRCF family. This has been an amazing experience of physical and mental development. CrossFit has truly had a profound, positive impact on myself and family. As I have visited other boxes this past year I’ve realized it’s not just CrossFit that is responsible for this lifestyle change, but it’s SNO-RIDGE CrossFit that deserves the credit. Thank you Tom, Michelle, all of the Coaches and SRCF members for creating and supporting this special community. Looking forward to another great year (and that 1st Muscle Up).”

Every 1 min for 7 mins: Squat Snatches and Hang Squat Snatches & FT: Muscle-ups and Box Jumps

Snatch_Cyrus

MU_Spencer

Every 1 min for 7 mins: Squat Snatches and Hang Squat Snatches

Every 1 min for 7 mins do:
1 Squat Snatch, pick load
1 Hang Squat Snatch, pick load

FT: Muscle-ups and Box Jumps

For time:
12 Muscle-ups
36 Box Jumps (24″/20″)
9 Muscle-ups
24 Box Jumps
6 Muscle-ups
12 Box Jumps

12 Box Jumps, 24/20 in
Scale: 1 MU : 1 Strict Pull-up

This week is Rona’s 5 year anniversary since beginning CrossFit, as well as the 1 year OnRamp anniversary for Will, Curtis, Joe W., and Peter. Congrats all of you on your milestones!  Here is something Rona wrote up that she wanted to share reflecting on her experience over the past 5 years at SRCF.
This week is a BIG milestone for me, My 5 year anniversary at SnoRidge CrossFit and as a CrossFitter!!!Like any relationship, CrossFit and I have had our highs and lows over the years but 5 years in, we are still going strong. In the beginning, just like any new relationship there were lots of nervous butterflies, excitement, and learning so much about myself and about CrossFit. I would think about it all the time and drive people nuts talking about my new love. (Very similar to when Rob and I were first dating)Then around year 3 things were a bit tougher, the PR’s were less frequent. The change was slower. But the love was still there, the foundational movements solid but still so much room to grow. Don’t get me started on the CrossFit Open or disappearing and reappearing MU’s or the rocky road that is DL’s  (rarely a high point there).
There are many momentous occasions I could talk about but, the two areas of my life I feel CrossFit has added the most value to is my marriage and my ability to deal with life’s stresses and loss. 
Some of you may have heard me say that I felt like a spectator in my family prior to CrossFit. I was overweight and very out of shape and felt like there was no way to change that. I felt like the hill was insurmountable. I didn’t go on hikes with the family or if I did, I would feel like I was holding them back. Water parks? Forget it. The strength, endurance and love for fitness I have now I’m so thankful for! CrossFit has given both Rob and I something that we were missing and we are both so happy to share this new fitter lifestyle together. And I’m not just talking about looking better naked. But…that’s a bonus.
The other piece is harder to explain and quantify that value. Over the last 5 years, Rob and I have lost Rob’s dad, our dog Bosco, my grandpa, my cousin and my grandma. It’s been painful, sad and at times devastating. The friends I have made through CrossFit and the support they gave/give to us is beyond words and so deeply appreciated. As is the 1 hour class to checkout of what’s going on in life and dive head first into a WOD. We all know that feeling…it’s invaluable, a sanity saver. On those tougher days it was just what I needed to feel like I could keep going. If that’s not the foundation of a good relationship, then I don’t know what is. 
So happy to know all of you other CrossFitters, aka KoolAid drinkers. Those people who don’t bat an eye when I still have my knee sleeves on at the grocery store, or ask about the WOD at the elementary school science fair, the peeps that make an Americano with heavy cream “a normal order” at the local coffee shop and… a special shout out to all the snatch and rope climb lovers out there! Here’s to another 5 year of living a happier healthier life with CrossFit! #betterthenyesterday
~ Rona

Back Squat 4-4-4-4-4 & FT: Rows, Back Squats and Lateral Burpee (Over Barbell)

Back Squat

Back Squat 4-4-4-4-4

Back Squat 4-4-4-4-4

FT: Rows, Back Squats and Lateral Burpee (Over Barbell)

For time:
Row 1500m
30 Back Squats (165#/115#)
30 Lateral Burpee (Over Barbell)

Do you have your ugly Christmas sweater ready? Break it out for our “12 Days of Xmas WOD” and Ugly Sweater Potluck Lunch after on Sat. 12/20 at the gym. We will run the WOD starting at 0930 and wrap up with a family friendly potluck lunch starting at noon! More details as we get closer. Let us know if you are “in”!

Brooke Ence does Heavy Fran+” – [video]

Hang Power Clean : 1 Rep Max & Every 1 min for 5 mins: Handstand Holds and L Sit Holds & AMRAP #1

Advanced RX Class:

Freestanding HSPUHang Power Clean : 1 Rep Max

Find your Hang Power Clean 1 Rep Max.

Every 1 min for 5 mins: Handstand Holds and L Sit Holds

Every 1 min for 5 mins do:
Handstand Hold, 20 secs
L Sit Hold, 10 secs

AMRAP #1

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
25 Double Unders

Rest 2 minutes, drop the weight, then perform AMRAP #2.

AMRAP #2

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
25 Double Unders

(Picture by Rob W.)

Results

This is too true. This is Exactly What Happens When You Start Doing CrossFit buzz feed.com

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!

(Freestanding HSPU practice w/Jules. Photo by Rob W.)

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