Category: Main Workout

Snatch : 1 Rep Max & 15-10-5: Squat Snatches, Box Jumps and Toes-to-bars

Snatch : 1 Rep Max

Record your best Snatch 1 Rep Max lift.
* 25 min. max

BTWB

15-10-5: Squat Snatches, Box Jumps and Toes-to-bars

15-10-5 reps, for time of:
Squat Snatch (115#/75#)
Box Jump (30″/24″)
Toes-to-bar

BTWB 

SnoRidge CF_Snatch by Rob W

Photo by @robcwilson

Did you know our SRCF Instagram and photos are managed by @robcwilson? Check it out @snoridgecrossfit

So many PR’s or tying your current PR today. Great to hear the PR bell rung each hour this afternoon! If you are “stuck” or feel like your lift is not progressing focus on your technique, positions and footwork at a working % of your 1RM (i.e. much lighter). Make those lifts consistent, and focus on fixing faults. It will lead to forward progress.

CF Games: “Emotions of Competition” – [video]

Results

Results cont

Thruster 2-2-2-2-2 & Thrusters, Pull-up (chest-to-bar), Runs

C2B_by Rob WThruster 2-2-2-2-2

Thruster 2-2-2-2-2

From the rack.

BTWB

Thrusters, Pull-up (chest-to-bar), Runs

5 rounds for time of:
7 Thrusters (135#/95#)
7 Pull-up (chest-to-bar)
200m Run

BTWB 

Photo by @robcwilson

Annie T. does the Hero WOD “DT” in 8 and a half minutes. With men’s RX weight (155# instead of 105#)! This is a good men’s score. A make athlete scaling the load heavier to be equivalent to Annie’s in this workout would need to use 225#.

Annie Thorisdottir, 8:27 – [video]

About the CrossFit Games

Results

Results cont

Team WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)

Lateral Burpee_by Rob WTeam WOD: Deadlifts, Hang Power Cleans, Lateral Burpee (Over Barbell)

As as Team of 2 complete AMRAP in 12 mins of:
5 Deadlifts (155#/105#)
7 Hang Power Cleans (155#/105#)
9 Lateral Burpee (Over Barbell)

* Alternate FULL rounds. Partner 1 completes a round, then rests while Partner 2 completes a round.
** One bar per team. Scale load to weight both partners can go UB on hang PC.
Post total rounds.

BTWB

Photo by @robcwilson

Big turnout for the Team WOD Saturday! This team workout is one of the competition workouts for the upcoming Whiskey Throttle Throwdown next weekend in Woodinville at CrossFit Nine.

Going to the CrossFit Games for the first time next month?

4 Tips For Your Trip To The CrossFit Games

Results

Deadlift 5-5-5 & Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups

Deadlift 5-5-5

Deadlift 5-5-5

BTWB

Chipper: Rows, Hollow Rocks, Toes-to-Bars and Sit-ups

For time:
Row 1000m
20 Hollow Rocks
Row 750m
40 Toes-to-bars
Row 500m
60 AbMat Sit-ups

BTWB 

SnoRidge CrossFit_Hollow Rock_by Rob W

Photo by @robcwilson

Read on for the breakdown of the athletes of the Teens division at the Games next month (including Jules!).

Coming Soon: Teenagers Take to the CrossFit Stage

Results

Results cont

Alt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips & Karen

Kim_Ring Dip_by Rob WAlt EMOM 10 mins: Strict Handstand Push-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
4 Strict Handstand Push-ups
5 Ring Dips

Odd Minute: Strict HSPU or scale to Box Pike or 1 AbMat
Even Minute: Ring Dips or scale to Matador or Parallette Push-up

BTWB

“Karen”

For time:
150 Wall Balls(20#/14# to 10 ft./9ft.)

BTWB

Photo by @robcwilson

Today was the classic benchmark “girl”. For the list of these WOD’s that have become a standard in CrossFit see them all here. Between now and the Games expect to see one or two of them show up.

41 Days until the 2015 CrossFit Games begins!

CrossFit Games Update: June 9, 2015

Results

Results cont

EMOM for 8 mins: Hang Squat Snatches and Squat Snatches & 2 RFT: Power Snatches, Box Jumps, Clean & Jerks and Burpees

SnoRidge CF_Burpees by Rob WEMOM for 8 mins: Hang Squat Snatches and Squat Snatches

Every 1 min for 8 mins do:
1 Hang Squat Snatch
1 Squat Snatch

* Not touch and go; regrip as needed

BTWB

2 RFT: Power Snatches, Box Jumps, Clean & Jerks and Burpees

2 rounds for time of:
10 Power Snatches (135#/95#)
20 Box Jumps (24″/20″)
10 Power Clean & Jerks (135#/95#)
20 Burpees

BTWB 

Photo by @robcwilson

Video demo: The Snatch

Results

Results cont

Team WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

Team WODTeam WOD: Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP (As Many Rounds As Possible) in 20 mins of:

200m Run
20 Front Squats (135#/95#)
200m Run
20 Chest-to-bar Pull-ups
200m Run
20 Kettlebell Swings (70#/53#)
* Run each 200m as a team. Alternate all reps of each exercise (one works while one rests).
** One bar and one KB per team.
Post total rounds.

BTWB 

Events:

Sign up for the PaleoNick Cooking seminar or nutrition lecture in June here at SRCF! There are a few spots remaining for the seminar (and plenty of spots for the lecture). Details below.
Anyone can come to this! You don’t have to be a SnoRidge CF Member. Spread the word if you know someone who would like to come.

It is a nutrition chat as well as an actual hands on cooking class. You will learn about the paleo diet. You will get to learn how easy it can be to cook “paleo”. You will leave with several prepared meals! It will be a lot of fun!

  • Cost: Lecture plus Cooking Seminar $175 per person and you will leave with 16 portions of two paleo/zone meals. Lecture only $40 per person.
  • Date: Sunday, June 28 (10am to 4pm); Lecture only (10am to 1pm)
  • Time: 10am to 1pm for lecture plus lunch; 10am to 4pm for lecture plus cooking seminar
  • Where: SRCF

June 28, Nutrition and Cooking Seminar – SnoRidge CrossFit – Snoqualmie, Washington
June 28, NUTRITION LECTURE ONLY – SnoRidge CrossFit – Snoqualmie, Washington

Results

SNORIDGE CROSSFIT