Bench Press 10-8-6-4-2 & SQT

SnoRidge CrossFit_BP by Rob WBench Press 10-8-6-4-2

Bench Press 10-8-6-4-2

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

SQT

3 rounds for time of:
10 Ground To Overheads (95#/65#)
Shuttle Run, 200 yd, 50 yards there and back twice

BTWB 

WOD Demo from 2010 with Chris Spealler in 3:19- video [wmv] [mov]

Results

Results cont

Back Squat 4-4-4-4 & Chipper: Runs, Wall Balls, Kettlebell Swings

SnoRidge CrossFit_KB by Rob WBack 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: Runs, Wall Balls, Kettlebell Swings

For time:
Run 200m
40 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
Run 200m
30 Wall Balls
30 Kettlebell Swings
Run 200m
20 Wall Balls
20 Kettlebell Swings
Run 200m
10 Wall Balls
10 Kettlebell Swings

Advanced RX: Lifting: Squat Clean plus Front Squat & AMRAP 12 mins: Chest-to-bar Pull-ups, Burpee (Bar Facing) and Shoulder-to-Overheads

Advanced RX Class:

Lifting: Squat Cleans and Front Squats

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set

SnoRidge CrossFit_STO by Rob WAMRAP 12 mins: Chest-to-bar Pull-ups, Burpee (Bar Facing) and Shoulder-to-Overheads

Complete as many rounds as possible in 12 mins of:
6 Chest-to-bar Pull-ups
9 Burpee (Bar Facing)
12 Shoulder-to-Overheads (135#/90#)

* Cascade Classic Online Qualifier WOD #1

Squat Clean : 1 Rep Max & Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads

Team WOD:

SnoRidge CrossFit_Clean by Rob WSquat Clean : 1 Rep Max

Team WOD: 8 minutes on the clock as a team of 2 for each partner to find a 1RM clean. Share bar and start empty.

Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads

As a team of 2 complete as many rounds as possible in 14 mins of:
6 Chest-to-bar Pull-ups
6 Lateral Burpee (Over Barbell)
6 Shoulder-to-Overheads (115#/75#)

Post total rounds.
* Alternate each exercise with your partner. Partner 1 completes 6 C2B pull-ups, then partner 2 completes 6 Lateral Burpees, then partner 1 completes 6 STO.
** One bar per team

BTWB 

This really makes me want to drink coffee.

“The Barista” – [video]

Results

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

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

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

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.

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