Main Workout – Page 285 – SNORIDGE CROSSFIT

EMOM for 8 mins: Deadlift & AMRAP 12 mins: Wall Balls, Hang Power Cleans and Box Jump Overs

Every 1 min for 8 mins: Deadlift

3 Deadlifts, pick load

Every 1 min for 8 mins.

AMRAP 12 mins: Wall Balls, Hang Power Cleans and Box Jump Overs

Complete as many rounds as possible in 12 mins of:
10 Wall Balls (20#/14#)
10 Hang Power Cleans (115#/75#)
10 Box Jump Overs (24″/20″)

BTWB

SnoRidge CrossFit_Hang PC

Photo by @robcwilson

80 names on the board today might be a PR!

Events:

Tomorrow (Thursday) we are going to program the retest of the 30 Day Stop the Slop Performance Challenge WOD. Rain or shine come ready to push yourself to PR. You will use the same scale or modification(s) as you used 30 days ago. Weigh-in’s will be conducted before you workout for those in the Nutrition Challenge. Make-up day is Friday. We will calculate and announce the winners on Monday after everyone is complete.

I Love the Open: Julie Foucher

Shoulder Press : 2 Rep Max & Chipper: Runs, Shoulder Press, Push Press and Push Jerk

Shoulder Press : 2 Rep Max

Find your Shoulder Press 2 Rep Max.

Chipper: 400 m, Shoulder Press, 400 m and 4 more

For time:
Run 400m
21 Shoulder Press (95#/65#)
Run 400m
21 Push Press (95#/65#)
Run 400m
21 Push Jerks (95#/65#)
Run 400m

Checkout:
5 RFT: Double Unders and AbMat Sit-ups

5 rounds for time of:
20 Double Unders
20 AbMat Sit-ups

BTWB

Photo by @robcwilson

SRCF Open Athlete Count: 33 Registered

On the fence? Sign up! Click here.

Remember we will be programming the Open workout each Friday so as a gym we will be completing each workout. Help hold yourself accountable to your best effort by signing up.

EMOM for 10 mins: Squat Snatch & 3 RFT: Burpees, Run and Snatches

Every 1 min for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

3 RFT: Burpees, Run and Snatches

3 rounds for time of:
20 Burpees
Run 400m
7 Squat Snatches (135#/95#)

Photo by @robcwilson

Team WOD: Hang Power Cleans, Front Racked Alternating Reverse Lunges, Wall Balls

Team WOD: Hang Power Cleans, Front Racked Alternating Reverse Lunges, Wall Balls

As a Team of 2 complete 20 rounds for time of:
3 Hang Power Cleans (135#/95#)
6 Front Racked Alternating Reverse Lunges (135#/95#)
9 Wall Balls (20#/14#)
Switch after each full round.

* 10 rounds for each partner. Alternate full rounds with your partner (partner 1 does one round, then partner 2 does one round, etc.)
** One bar, one ball.
Post total time.

SnoRidge CrossFit_Everyday Warrior

SnoRidge CrossFit_Everyday Warrior 2

Photos by @robcwilson

On Saturday between classes Everyday Warrior (represented by Janessa, Brandon, Kristina, and Sarah) came to present Jenna with a generous gift as well as workout with the gym. This organization is a non-profit that directly contributes to CrossFitters who are battling cancer. They raise money through online and local competitions as well as through sales of apparel. They have impacted so many lives already since being founded in 2014 and one of those they chose was Jenna. Check out their website for more info and consider supporting them!

Advanced RX: EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats & 7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups and Run

Advanced RX Class:

EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
(As a complex 1 PC + 1HC + 1FS)

7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups andRun

7 rounds for time of:
1 Legless Rope Climb, 15 ft
30 Double Unders
8 Handstand Push-ups
Run 200m

SnoRidge CrossFit_Everyday Warrior_Group

Photo by @robcwilson

This Thursday we are planning to retest the 30 Day Stop the Slop Performance Challenge. If weather does not look like it will cooperate we will move it to this Wednesday. Stay tuned!

There are too many who haven’t signed up for the Open yet but are planning to. Don’t wait. Sign up now!

Overhead Squat 3-3-3-1-1-1 & 15-20-25: Overhead Squats and Row

Overhead Squat 3-3-3-1-1-1

Overhead Squat 3-3-3-1-1-1

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

15-20-25: Overhead Squats and Row (calories)

15-20-25 reps, for time of:
Overhead Squat (95#/65#)
Row (calories)

BTWB

Photo by @robcwilson

“The CrossFit Kitchen: Kickin’ Like Van Damme Chicken” – CrossFit Journal [video] and [recipe]

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups & Affiliate Cup Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups

Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups

2009 CF Games Affiliate Cup Stadium Chipper: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)

BTWB

Photo by @robcwilson

This workout was programmed in the 2009 CrossFit Games as a team relay event. I first programmed this back in the garage in 2009. Here’s a fun look back at those garage gym days.

Stadium workout – video … [wmv] [mov]

Events:

This Saturday between classes Everyday Warrior is going to be here to present Jenna with a gift as well as workout with the gym. Whether you are planning to work out or not please come by the gym towards the end of the 0930 class to join us for the presentation. (Sean posted this below to the Facebook group tonight)

“Hey guys! Back in December Everyday Warrior published an article about my amazing wife, Jenna. If you haven’t had a chance to read the article please click the link below. This Saturday at 9:30 the amazing people from Everyday Warrior will be at the box to workout with SRCF, meet her CF family, socialize and present Jenna with a nice gift. I know she’d love for everyone to come hang out, workout, and enjoy some coffee/snacks. Everyday Warrior will be posting pictures of their road trip to SRCF on their Facebook and Instagram page. Sorry for the late post but we hope to see you all there! ~ Sean”

Push Jerk 3-3-3 & 18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpees

Push Jerk 3-3-3

Push Jerk 3-3-3

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

18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpee (Over Barbell)

18-15-12-9-6 reps, for time of:
Push Jerk (135#/95#)
Toes-to-bar
Lateral Burpee (Over Barbell)

SnoRidge CrossFit_Lateral Burpee

Photo by @robcwilson

Congrats to Joe W. on hitting WOD #250!

Looking forward to this documentary on the 2015 CF Games releasing on iTunes on Feb. 23.

Fittest On Earth: Documentary Trailer

SRCF Open Count:

33 Registered

Squat Clean : 1 Rep Max & AMRAP 17 mins: Muscle-ups, Squat Cleans and Runs

Squat Clean : 1 Rep Max

Record your best Squat Clean 1 Rep Max lift.

AMRAP 17 mins: Muscle-ups, Squat Cleans and Runs

Complete as many rounds as possible in 17 mins of:
5 Muscle-ups
5 Squat Cleans (165#/110#)
Run 400m

Photo by @robcwilson

Lots of PR’s and near PR’s today!

Sam Briggs showed why one of her nicknames is “The Engine”. She not only set a world indoor rowing record in the 500m (for her weight class); she also set a British record for the 2000m.

Sam Briggs Sets New 500m Rowing World Record www.boxlifemagazine.com

Bench Press 2-2-2-2-2 & Pt. 1 AMRAP DU and Power Snatch & Pt. 2 AMRAP C2B "Cindy"

Bench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

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

Pt. 1 AMRAP DU and Power Snatch

Complete as many rounds as possible in 5 mins of:
30 Double Unders
15 Power Snatches (75#/55#)

Rest 3 minutes then complete AMRAP 2

Pt. 2 AMRAP C2B “Cindy”

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

Photo by @robcwilson

“The CrossFit Kitchen: Chipotle Chicken Frittata” – CrossFit Journal [video] and [recipe]

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