Category: Main Workout

6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs

SnoRidge CrossFit_Roll Out by Rob W6 RFT: Rope Climbs, Box Jump Overs, Overhead Walking Lunge With Plates and Runs

6 rounds for time of:
2 Rope Climbs
8 Box Jump Overs (30″/24″)
16 Overhead Walking Lunge With Plates (45#/25#)
Run 200m

BTWB 

“Nick’s Zone: Ribs and Sweets” – CrossFit Journal [video] and [recipe]

Events:

Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:

  • August 12th @ 11:30 and 7 pm
  • August 20th @ 9:30 and 7 pm (changed time!)
  • Each class will be 1 hour long

We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!

Results

Results cont

Power Clean 2-2-2-2-2 & 5 RFT: Power Cleans, Handstand Push-ups and Double Unders

SnoRidge CrossFit_DU by Rob WPower Clean 2-2-2-2-2

Power Clean 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

BTWB

5 RFT: Power Cleans, Handstand Push-ups and Double Unders

5 rounds for time of:
4 Power Cleans (185#/135#)
SnoRidge CrossFit_HSPU by Rob W8 Handstand Push-ups
40 Double Unders

BTWB 

Events:

Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:

  • August 12th @ 11:30 and 7pm
  • August 20th @ 9:30 and 5pm
  • Each class will be 1 hour long

We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!

Results

Results cont

EMOM for 10 mins: Muscle-ups & 3 RFT: Runs, Push Jerks and Air Squats

SnoRidge CrossFit_OH by Rob WEvery 1 min for 10 mins: Muscle-ups

2 Muscle-ups

Every 1 min for 10 mins.
* Scale to 1 MU or 2 Strict Pull-ups

BTWB

3 RFT: Runs, Push Jerks and Air Squats

3 rounds for time of:
Run 400m
15 Push Jerks (115#/75#)
30 Air Squats

BTWB 

Not everyone needs to follow the latest squat or strength specific program fad. Simply following the principles of CrossFit programming; i.e. constantly varied, functional movement at high intensity can yield strength gains while benefitting other elements of fitness. Mixing that in with a straightforward and balanced strength component like we do that cycles squat, pressing, and pulling with some Olympic work and basic gymnastic skill development will continue to yield progress and PR’s.

Read: You Don’t Know Squat CrossFit Journal

Events:

Mobility flash mob in 3-2-1…GO!
Do you have questions about what mobility is? Have range of motion (ROM) you want to get back? Need some more mobility tricks to add to what you are already doing? Are you wondering how to use items in the mobility (torture) bin? Then this is for you!
SRCF is offering 4 mini mobility clinics:

  • August 12th @ 11:30 and 7pm
  • August 20th @ 9:30 and 5pm
  • Each class will be 1 hour long

We will have a sign up on the board, at the box so, to be sure we have enough equipment.
We will go over some of the basic stretches and mobi basics everyone should know. Teach about mashing vs. stretching and when to do them. We will also give a quick how to on voodoo bands, rollers, and mobility with a ball. If you have any specific requests let us know.
Coach Rona will be running this clinic and she expects to see ALL her old mobi crew at one or more of these!!!

Results

Results cont

Hang Squat Snatch 1-1-1-1-1 & 3 RFT: Runs, Hang Power Snatches and Toes-to-bars

Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose high, mid or low hang

BTWB

3 RFT: Runs, Hang Power Snatches and Toes-to-bars

3 rounds for time of:
Run 400m
15 Hang Power Snatches (115#/75#)
9 Toes-to-bars

BTWB 

SnoRidge CrossFit_500 WOD by Rob W

500th WOD for Chris S. Photo by @robcwilson

Results

Results cont

Front Squat 4-4-4-4 & Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

SnoRidge CrossFit_FS_by Rob WFront Squat 4-4-4-4

Front Squat 4-4-4-4

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

BTWB

Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

For time:
10 Deadlifts (135#/95#)
20 Wall Balls (20#/14#)
10 Hang Power Cleans (135#/95#)
20 Kettlebell Swings (53#/35#)
10 Front Squats (135#/95#)
20 Box Jumps (24″/20″)
10 Push Press (135#/95#)
20 Pull-ups
10 Back Squats (135#/95#)
20 Burpees

BTWB SFH Sampling Flyer

Congrats to Chris S. for hitting his 500th WOD tonight!

This Wednesday Kenny from SFH will be in the gym to provide samples including the new Strawberry flavored FUEL! He will be at the 11:30AM class and the 4, 5, 6, and 7 PM classes. If you haven’t had FUEL, Pure, or Recovery or Fish Oil then try a sample.

Final wrap-up: CrossFit Games Update: July 31, 2015

Results

Results cont

"31 Heroes"

SnoRidge CrossFit_Rope Climb_by Rob WTeam WOD:

“31 Heroes”

In teams of 2, complete the following AMRAP 31 minutes (As Many Reps As Possible):
8 Thrusters (155#/105#)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
* Partners alternate work on the above rounds with a 400m Bumper Plate Run (45#/25#).
** One Bar and Box per team unless male/female team
This is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 will run 400m with a bumper (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps as a team.

BTWB This past Saturday was our 5th annual 31Heroes workout as a gym.  Thank you to those who registered for the fundraiser and to all who participated to remember our fallen heroes.
“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.
The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community.”

Results

EMOM for 6 mins: Clean & Jerk & AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run

SnoRidge CrossFit _Pullup_by Rob WEvery 1 min for 6 mins: Clean & Jerk

2 Clean & Jerks, pick load

Every 1 min for 6 mins.

BTWB

AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run

Complete as many rounds as possible in 15 mins of:
5 Power Cleans (135#/95#)
20 AbMat Sit-ups
Run 200m

BTWB 

2015 CrossFit Games Recap www.boxlifemagazine.com

2015 Games Video Archive

SnoRidge CrossFit_Seated Press by Rob W

Events:

Tomorrow Saturday Aug. 1st is 31Heroes!

“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.”

This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.

We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.

Results

Result cont

Strict Pull-ups : 5×4 & FGB Style – Handstand Push Ups, Front Squats and Pull-ups

Strict Pull-ups : 5×4

Strict Pull-ups 5×4

Rest as needed between sets.

BTWB

SnoRidge CrossFit_Air Squat_by Rob W“FGB Style” – Handstand Push Ups, Front Squats and Pull-ups

3 rounds, 1 min per station, of:
Handstand Push Up
Front Squat (135#/95#)
Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Events:

This Saturday Aug. 1st is 31Heroes!

“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.”

This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.

We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.

Day at the Games: Awards Ceremony

Results

Results cont

Snatch 1-1-1 & Chipper: Rows, Air Squats, Runs and Power Snatches

Mike M_250 WODSnatch 1-1-1

Snatch 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
In 10 minutes, build to a heavy single (full snatch). Not a max.

BTWB

Chipper: Rows, Air Squats, Runs and Power Snatches

For time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches (Pick load)

BTWB 

Congrats to Mike M. on completing his 250th WOD yesterday! Love to see people practice consistency and discipline to better health!

We are back.  The Games are in the rear view mirror and now it’s time to catch up and get back to using our fitness.  All of the past week’s results will be up soon so thanks for the patience.  Speaking of thanks, a big THANK YOU to all of our coaches for keeping the gym on track with almost all classes being covered while the bulk of us were at the Games.  It’s not easy running so many classes everyday for just a few coaches and the sacrifice from each of you to your personal schedule is greatly appreciated.

Jules_CF Games_by Rob WAs usual the Games was an awesome experience that was both fun and exhausting, and having the opportunity to have Jules compete in the teens division was particularly rewarding.  Going into the Games as the 9th ranked teen in her division out of the Open, Jules finished in 9th at the Games.  We are really proud of her for her effort, results and the constant smile on her face throughout some tough workouts and long days. The Games stage proves that those competing are among the best CrossFitters in the world, regardless of what division.  Jules you are PROVEN!

All of the teens that were there are laser focused and so advanced its shocking to think that they are putting up numbers that several years ago were what the individual Games athletes were doing. It’s going to be a tough task to get back there, but I have no doubt Jules will be putting in the work this next year to get back out on the soccer stadium field in the Stub Hub.

The Fittest on Earth

Teen, Masters Winners Crowned

Results

Results cont

Shoulder Press 3-3-3-3-3 & 5 RFT: Push-up (hand release), Run, Wall Balls and Double Unders

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

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

BTWB

5 RFT: Push-up (hand release), Run, Wall Balls and Double Unders

5 rounds for time of:
10 Push-up (hand release)
Run 200m
20 Wall Balls (20#/14#)
20 Double Unders

BTWB 

Results