5 RFT: Rope Climbs, Toes-to-bars and Overhead Walking Lunges
5 rounds for time of:
3 Rope Climbs
10 Toes-to-bars
21 Overhead Walking Lunge With Plates (45#/25#)
Category: Main Workout
Snatch 1-1-1-1-1 & 15-12-9-6-3: Squat Snatches, Ring Dips and Burpees
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3: Squat Snatches, Ring Dips and Burpees
15-12-9-6-3 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip
Burpee
Front Squat 2-2-2-2-2 & 3 RFT: Front Squats, Push Press and Pull-ups
3 RFT: Front Squats, Push Press and Pull-ups
3 rounds for time of:
20 Front Squats (95#/65#)
20 Push Press (95#/65#)
20 Pull-ups
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 25
ACTIVE RECOVERY & THE DIFFERENCE BETWEEN REST DAYS AND RECOVERY DAYS
Push Press 3-3-3-3-3 & AMReps 9 mins: Power Cleans and Box Jump Overs + 2
Push Press 3-3-3-3-3
Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 9 mins: Power Cleans and Box Jump Overs + 2
As many reps as possible in 9 mins of:
2 Power Cleans (135#/95#)
2 Box Jump Overs (24″/20″)
4 Power Cleans
4 Box Jump Overs
6 Power Cleans
6 Box Jump Overs
8 Power Cleans
8 Box Jump Overs
10 Power Cleans
10 Box Jump Overs
12 Power Cleans
12 Box Jump Overs
14 Power Cleans
14 Box Jump Overs
16 Power Cleans
16 Box Jump Overs
Advanced RX: Rowing DT & Checkout: FT: Unbroken Double Unders and Wall Balls
Advanced RX Class:
Rowing “DT“
5 rounds for time of:
15 Row (Cal)
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
Checkout: FT: Unbroken Double Unders and Wall Balls
For time:
50 Double Unders (Unbroken)
25 Unbroken Wall Balls (20#/14#)
Rest 30 secs
40 Double Unders (Unbroken)
20 Unbroken Wall Balls (20#/14#)
Rest 30 secs
30 Double Unders (Unbroken)
15 Unbroken Wall Balls (20#/14#)
Rest 30 secs
20 Double Unders (Unbroken)
10 Unbroken Wall Balls (20#/14#)
Rest 30 secs
BTWB
Photo by @robcwilson
February OnRamp starts this Tuesday and there is still some room! If you know someone interested tell them to contact us for more details on signing up.
Our February OnRamp Schedule:
Tuesday 1/31 at 7:00 pm
Thursday 2/2 at 7:00 pm
Saturday 2/4 at 8:30 am
Tuesday 2/7 at 7:00 pm
Thursday 2/9 at 7:00 pm
Saturday 2/11 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
CrossFit Games Open Schedule:
The Open is coming!
STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT (join us each week in the lobby to watch the announcement as it streams live), and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your Friday class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update
The Open is coming!
STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT (join us each week in the lobby to watch the announcement as it streams live), and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your Friday class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update
Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Team WOD: Hang Power Clean & Push Jerk : 1RM & Team DT
Team WOD: Hang Power Clean & Push Jerk : 1RM
Record your best Hang Power Clean & Push Jerk 1 rep max lift.
8 Min. Share a barbell. Start with empty bar and alternate lifts.
Team “DT”
10 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks
Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
Photo by @robcwilson
February OnRamp starts this Tuesday and there is still some room! If you know someone interested tell them to contact us for more details on signing up.
Our February OnRamp Schedule:
Tuesday 1/31 at 7:00 pm
Thursday 2/2 at 7:00 pm
Saturday 2/4 at 8:30 am
Tuesday 2/7 at 7:00 pm
Thursday 2/9 at 7:00 pm
Saturday 2/11 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
Squat Clean 1-1-1-1-1 & AMRAP 9 mins w/ Buy-in: Rows and Squat Cleans
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins w/ Buy-in: Rows and Squat Cleans
In 9 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Squat Clean (185#/135#)
Back Squat 4-4-4-4 & Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees
For time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#65#)
10 Lateral Burpee (Over Barbell)
Lifting: 1 Hang Squat Snatch + 1 Squat Snatch & AMRAP 14 mins: Bar Muscle-ups, Handstand Push-ups and Power Snatches
Lifting: 1 Hang Squat Snatch + 1 Squat Snatch
Hang Squat Snatch 1-1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1-1, using heaviest weight per set
Perform as a complex of 1 Hang Snatch + 1 Snatch
AMRAP 14 mins: Bar Muscle-ups, Handstand Push-ups and Power Snatches
Complete as many rounds as possible in 14 mins of:
3 Bar Muscle-ups
6 Handstand Push-ups
9 Power Snatches (95#/65#)
BTWB
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 23
The team is slowly growing. Let’s keep it going!
Alt EMOM 10 mins: Power Cleans and Toes-to-bars & FT: Burpees, Clean & Jerks, and Runs
Alt EMOM 10 mins: Power Cleans and Toes-to-bars
Every 1 min for 10 mins, alternating between:
2 Power Cleans, pick load
10 Toes-to-bars
FT: Burpees, Clean & Jerks, and Runs
For time:
15 Burpees
10 Clean & Jerks (135#/95#)
Run 400m
10 Clean & Jerks
Run 400m
10 Clean & Jerks
15 Burpees