Category: Main Workout

Hang Snatch 2-2-2-1-1-1 & AMRAP 10 mins: Air Squats, Hang Squat Snatches and Strict Pull-ups

SnoRidge CrossFit_Snatch ExtensionHang Snatch 2-2-2-1-1-1

Hang Squat Snatch (Above The Knees) 2-2-2-1-1-1

Use the heaviest weight you can for each set.

BTWB

AMRAP 10 mins: Air Squats, Hang Squat Snatches and Strict Pull-ups

Complete as many rounds as possible in 10 mins of:
15 Air Squats
7 Hang Squat Snatches (135#/95#)
3 Strict Pull-ups

BTWB 

Photo by @robcwilson

Register for Memorial Day Murph on 5/30 and get ready for the SnoRidge Hero WOD Week!

Next week we will see the announcement of the Masters Online Regional Qualifier WOD’s for the CF Games. I will likely work some of them into our regular programming.

Timeline for Masters and Teenagers

Results

Results cont

Alt EMOM 10 mins: Handstand Push-ups and Toes-to-bars & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees

SnoRidge CrossFit_Clean and JerkAlt EMOM 10 mins: Handstand Push-ups and Toes-to-bars

Every 1 min for 10 mins, alternating between:
6 Handstand Push-ups
12 Toes-to-bars

BTWB

10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (135#/95#)
Burpee

BTWB  

Photo by @robcwilson

Next month in May we will be programming a “Hero WOD Week”. Stay tuned for details but expect it to tie in with “Murph” on Memorial Day.

Update Show: Skype With Chris Spealler

A Letter From the General Manager

Results

Results cont

Bench Press 4-4-4-4-4 & FT: Front Squats and Box Jump Overs

SnoRidge CrossFit_Box Jump OverBench Press 4-4-4-4-4

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

BTWB

20-16-12-8-4 reps, for time of:

Front Squat (95#/65#)
Box Jump Over (24″/20″)

BTWB 
Photo by @robcwilson

Thinking about starting? Our OnRamp for April is half full up so contact us for registering for a spot.

Our April OnRamp Schedule is:

  • Tuesday 4/12 at 7:00 pm
  • Thursday 4/14 at 7:00 pm
  • Saturday 4/16 at 8:30 am
  • Tuesday 4/19 at 7:00 pm
  • Thursday 4/21 at 7:00 pm
  • Saturday 4/23 at 8:30 am

* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
The Kipping Handstand Push-up
Results
Results cont

Deadlift 3-3-3-3-3 & CrossFit Games Regional 11.1

SnoRidge CrossFit_HSPUDeadlift 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

CrossFit Games Regional 11.1

For time:
Run 1000m
30 Handstand Push Ups
Row 1000m

BTWB 

Photo by @robcwilson

Today’s WOD was the first Regional workout of the 2011 CrossFit Games Regionals in which athletes ran 1k, performed 30 HSPU with hands on plates and an AbMat between them (kipping was allowed), and then completed a 1k row within the 15 minute time cap for a fast and fun workout.

Inside the Leaderboard: To Scale, or Not To Scale

Results

Results cont

Snatch 1-1-1-1-1 & AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats

SnoRidge CrossFit_SnatchSnatch 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.
Full squat

BTWB

AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats

Complete as many rounds as possible in 20 mins of:
Run 400m
25 AbMat Sit-ups
10 Overhead Squats (95#/65#)

BTWB  

Photo by @robcwilson

Wells and Heppner, Midwest Madness: Road to the Games Ep. 3

Results

Results cont

Team WOD: Clean & Jerks, Runs

Team WOD: Clean & Jerks, Runs

As a Team of 2 complete AMRAP (As Many Reps As Possible) for 15 minutes:
200m Run
Max Reps Clean and Jerk (135#/85#)

One athlete will run the 200m while the other athlete completes max reps of Clean and Jerk. Switch movements after the run.

Score is the total number of Clean and Jerks.

BTWB  

SnoRidge CrossFit_Off the line

Photo by @robcwilson

Thinking about starting? Our OnRamp for April is starting to fill up so contact us for registering for a spot.

Our April OnRamp Schedule is:

  • Tuesday 4/12 at 7:00 pm
  • Thursday 4/14 at 7:00 pm
  • Saturday 4/16 at 8:30 am
  • Tuesday 4/19 at 7:00 pm
  • Thursday 4/21 at 7:00 pm
  • Saturday 4/23 at 8:30 am

* Each OnRamp session will run approximately 1hr to 1 hr 15 min.

Results

7 RFT: Runs, Box Jumps and Wall Balls

SnoRidge CrossFit_Box JumpWarm-up:

“Open Workout 16.5”

21-18-15-12-9-6-3 reps NOT for time of:
Thrusters (95#/65#)
Burpees (Bar Facing)

Then complete:

7 RFT: Runs, Box Jumps and Wall Balls

7 rounds for time of:
Run 200m
15 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)

BTWB  

Photo by @rocwilson

April Fool’s! Looks like the warm-up didn’t fool too many of you today!

Below is a graphic from an analysis for where the “cut line” was for the 2016 Open for the top 200 Masters in each age category to qualify for the Online Qualifier or “Masters Regional”. Each week shows the score needed to finish inside the 200th spot. #goals

Masters Top 200 minimum scores

Update Show Outtakes: Fooling Around

Results

Results cont

Deadlift 5-5-5 & FT: Hang Power Cleans, Ring Dips and Rope Climbs

Deadlift 5-5-5

Deadlift 5-5-5

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

BTWB

Snoridge CrossFit_Rope ClimbsFT: Hang Power Cleans, Ring Dips and Rope Climbs

For time:
30 Hang Power Cleans (115#/75#)
15 Ring Dips
3 Rope Climbs, 15 ft
— then —
2 rounds of:
20 Hang Power Cleans
10 Ring Dips
2 Rope Climbs, 15 ft
— then —
3 rounds of:
10 Hang Power Cleans
5 Ring Dips
1 Rope Climb, 15 ft

BTWB 

Photo by @robcwilson

Inside the Leaderboard: Making Regionals

Results

Results cont

Push Press 3-3-3-3-3 & 4 RFT: Runs and Air Squats

SnoRidge CrosFit_Air SquatPush 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.

BTWB

4 RFT: Runs and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

BTWB  

Photo by @robcwilson

The “Spirit of the Open” award is chosen by both Michelle and I and is someone who embodied any or all of the aspects of community, perseverance, teamwork, sportsmanship, and selflessness each week of the Open. It’s not necessarily about completing all of the Open workouts, overcoming an obstacle or achieving the most PR’s. To us it is someone who each week is constantly helping others, judging wave after wave (after wave), encouraging or cheering others, and setting a positive example in how they tackle the Open. While there are really so many who fit this criteria; we had to pick one who exemplified this the “most” to us.

SnoRidge CF_Spirit of the Open_Michael

We are happy to announce our “Spirit of the Open” winner for the 2016 CrossFit Games Open is Michael Malan. He more than earned it. He helped each and every week across the board, judging in multiple classes on both Fridays, Saturdays and some Mondays (and even running people upstairs by himself for the logistical nightmare that was 16.1). From organizing to cleaning up he was always there to pitch in. All with a smile on his face. His approach to his first Open was balanced in tackling the workouts and smartly deciding when to scale or not while still devoting time to helping out all across the gym. We appreciate your “Open Spirit”!

Michael’s prize is a $30 Gift Certificate to Rogue Fitness!

16.5 Workout Breakdown and Analysis

Sam Briggs and Josh Bridges Win 16.5

Results

Results cont

SNORIDGE CROSSFIT