Lifting: Squat Snatches and Overhead Squats & 7 RFT: Power Snatches, Snatch Balances and Overhead Squats

SnoRidge CF_OHSLifting: Squat Snatches and Overhead Squats

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* 1 Snatch (squat) + 1 OHS each set

7 RFT: Power Snatches, Snatch Balances and Overhead Squats

7 rounds for time of:
7 Power Snatches (95#/65#)
7 Snatch Balances (95#/65#)
7 Overhead Squats (95#/65#)

BTWB 

Adv Rx Test_Peter and BrettCongrats to both Peter and Brett for breezing through the Advanced RX Test last night! They made it look easy and even knocked out some curls after.

Events:

Monday 12/7:

Northwest Fit Meals will be at the gym from 5pm to 7:30pm on Monday 12/7. They are a local meal Prep company that preps Paleo and clean meals for CrossFit athletes, as well as for bodybuilders and NFL athletes. They also currently sponsor Jules.

NW Fit Meals will come with some of their favorite entrees and you can come and taste the food before or after class (or during if you aren’t going to do the WOD). They offer a weekly subscription service. They make their own ghee butter, dressings, mayo, Sriracha, sausage, everything that goes into their meals. All meals are pre measures to 3 Zone blocks.

Menu:

  • Paleo Italian meatballs and scratch made marinara with spaghetti squash
  • Paleo turkey chilli
  • Cilantro lime yams
  • Paleo chicken salad

Results

Results cont

Hang Power Clean 3-3-3-1-1-1 & 3 RFT: Hang Power Cleans, Wall Balls and Ring Dips

SnoRidge CF_Will_Ring DipHang Power Clean 3-3-3-1-1-1

Hang Power Clean 3-3-3-1-1-1

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

3 RFT: Hang Power Cleans, Wall Balls and Ring Dips

3 rounds for time of:
10 Hang Power Cleans (155#/105#)
35 Wall Balls (20#/14#)
10 Ring Dips

BTWB 

Photo by @robcwilson

Events:

Monday 12/7:

Northwest Fit Meals will be at the gym from 5pm to 7:30pm on Monday 12/7. They are a local meal Prep company that preps Paleo and clean meals for CrossFit athletes, as well as for bodybuilders and NFL athletes. They also currently sponsor Jules.

NW Fit Meals will come with some of their favorite entrees and you can come and taste the food before or after class (or during if you aren’t going to do the WOD). They offer a weekly subscription service. They make their own ghee butter, dressings, mayo, Sriracha, sausage, everything that goes into their meals. All meals are pre measures to 3 Zone blocks.

Menu:

  • Paleo Italian meatballs and scratch made marinara with spaghetti squash
  • Paleo turkey chilli
  • Cilantro lime yams
  • Paleo chicken salad

Sam Briggs Wins the CrossFit Liftoff

Dan’s Dream: USA Team

Results

Results cont

Back Squat 5-5-5-5-5 & 5 RFT: Handstand Push-ups, Back Squats and Double Unders

SnoRidge CF_Seated DB PressBack Squat 5-5-5-5-5

Back Squat 5-5-5-5-5

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

5 RFT: Handstand Push-ups, Back Squats and Double Unders

5 rounds for time of:
9 Handstand Push-ups
9 Back Squats (135#/95#)
30 Double Unders

BTWB 

Seated DB Press photo by @robcwilson

This Sunday is the CrossFit Invitational competition between Team USA, Canada, Europe and Australia.  Watch it live on the CrossFit Games website Sunday 7-9am PST or rebroadcast on ESPN2 from 3-5pm PST.

How to Watch the 2015 Reebok CrossFit Invitational

Rich Froning to Replace Ben Smith at the Invitational

Results

Results cont

EMOM for 8 mins: Deadlift & "TK"

Every 1 min for 8 mins: Deadlift

3 Deadlifts, pick load

Every 1 min for 8 mins.

SnoRidge CF_Pull-upTK

Complete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps (36″/30″)
12 Kettlebell Swings (70#/53#)

BTWB 

Photo by @robcwilson

“U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. ~ www.crossfit.com”

Results

Results cont

Advanced RX: EMOM for 10 mins: Squat Snatch & 5 RFT: Power Snatches, Wall Balls and Runs

Advanced RX Class:

SnoRidge CF_Snatch by EloyEvery 1 min for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

5 RFT: Power Snatches, Wall Balls and Runs

5 rounds for time of:
10 Power Snatches, pick load
15 Wall Balls (20#/14#)
Run 200m

BTWB 

Photo by @robcwilson

Results

Team WOD: Wall Ball, Power Snatch and Run Relay

Snoridge CF_Wall ball by BarbaraTeam WOD: Wall Ball, Power Snatch and Run Relay

20 rounds for time of:
10 Wall Balls (20#/14#)
5 Power Snatches (115#/75#)
Run 100m

*Teams of 2, alternate each exercise with your partner. Partner 1 does WB, Partner 2 does Power Snatch, Partner 1 Runs, Partner 2 does WB, etc. One WB and bar per team.

BTWB  

Photo by @robcwilson

This is thought provoking.

When Some Turn to Church, Others Go to CrossFit,” The New York Times.

Results

Team WOD: 1RM Clean & Jerk & AMRAP 20 mins: Burpees, Row, AbMat Sit-ups, Double-Unders, Walking Lunges

Team WOD: 1RM Clean & Jerk

Record your best Clean & Jerk 1 Rep Max lift.

SnoRidge CF_AbMat SitupAMRAP 20 mins: Burpees, Row, AbMat Sit-ups, Double-Unders and Walking Lunges

Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges

*Choose as a Team of 2 alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises. Your choice.

BTWB 

Photo by @robcwilson

Results

Bench Press 3-3-3-1-1-1 & 5 RFT: Kettlebell Swings, Run, Muscle-ups

SnoRidge CF_Fun RunBench Press 3-3-3-1-1-1

Bench Press 3-3-3-1-1-1

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

5 RFT: Kettlebell Swings, Run, Muscle-ups and Run

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
Run 200m
5 Muscle-ups
Run 200m

Or:

5 RFT: Kettlebell Swings, Run, Pull-ups and Run

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
Run 200m
15 Pull-ups
Run 200m

BTWB 

Photo by @robcwilson

Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
We want to wish all of you and your families and loved ones a happy and safe Thanksgiving holiday.  See you all in the gym either Friday or Saturday AM or next week.

Rich With Experience: Froning Coaches USA Team

2015 CrossFit Invitational: Europe Team

Results

Results cont

Alt EMOM 10 mins: Row and Deficit Handstand Push Ups & FT: Rows, Handstand Push-ups and Overhead Squats

Alt EMOM 10 mins: Row (calories) and Deficit Handstand Push Ups

Every 1 min for 10 mins, alternating between:
10 Row (calories)
3 Deficit Handstand Push Ups
*Row 1st minute, HSPU Deficit 2nd minute, etc. Scale HSPU to no deficit to box pike to seated DB press.

FT: Rows, Handstand Push-ups and Overhead Squats

For time:
Row 1000m
24 Handstand Push-ups
8 Overhead Squats (205#/135#)

Checkout:

AMRAP 5 mins: Toes-to-bars and Push-ups

Complete as many rounds as possible in 5 mins of:
5 Toes-to-bars
10 Push-ups

BTWB 

SnoRidge CF_HSPU and Clean

Photo by @robcwilson

Thanksgiving Schedule:

Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days
“The Hip and Back Extension” – [video]

Results

Results cont

Alt EMOM 10 mins: Row (calories)s and Deficit Handstand Push Ups & FT: Rows, Handstand Push-ups and Overhead Squats

Alt EMOM 10 mins: Row (calories)s and Deficit Handstand Push Ups

Every 1 min for 10 mins, alternating between:
10 Row (calories)s
3 Deficit Handstand Push Ups
Row 1st minute, HSPU Deficit 2nd minute, etc. Scale HSPU to no deficit to box pike to seated DB press.

FT: Rows, Handstand Push-ups and Overhead Squats

For time:
Row, 1000 m
24 Handstand Push-ups
8 Overhead Squats, 205/135 lbs