Hang Power Clean : 1 Rep Max & Every 1 min for 5 mins: Handstand Holds and L Sit Holds & AMRAP #1

Advanced RX Class:

Freestanding HSPUHang Power Clean : 1 Rep Max

Find your Hang Power Clean 1 Rep Max.

Every 1 min for 5 mins: Handstand Holds and L Sit Holds

Every 1 min for 5 mins do:
Handstand Hold, 20 secs
L Sit Hold, 10 secs

AMRAP #1

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
25 Double Unders

Rest 2 minutes, drop the weight, then perform AMRAP #2.

AMRAP #2

Complete as many rounds as possible in 4 mins of:
3 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
25 Double Unders

(Picture by Rob W.)

Results

This is too true. This is Exactly What Happens When You Start Doing CrossFit buzz feed.com

Our Black Friday OnRamp Special is now over. Thanks to everyone who helped share it and for those who took advantage. For who purchased we will email out next steps to get people scheduled to get started!

(Freestanding HSPU practice w/Jules. Photo by Rob W.)

Team WOD: Find A Max & Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups

Main Class:

Deadlifts_Brett STeam WOD: Find A Max

Find your Hang Power Clean 1 Rep Max.
* 10 Min. as a team to each find a 1RM Hang PC. Start with empty bar. Wait for the clock.

Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups

Work in teams of two.
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
15 AbMat Sit-ups

Post total rounds.
* Alternate exercises: Team member 1 starts with deadlifts. When he/she reaches 9 DL, team member 2 starts the wallballs. When he/she finishes 12 WBs, team member 1 starts the AbMat Sit-ups. When he/she finishes team member 2 starts DL, continuing alternating each exercise.

PR for a team class today! Not only in class size but half of everyone who did the team WOD also PR’d their Hang PC max!

Our Black Friday OnRamp Special is now over. Thanks to everyone who helped share it and for those who took advantage. For who purchased we will email out next steps to get people scheduled to get started!

Results

"Cindy" or "Chelsea"

Choose: “Cindy” or “Chelsea”

Stormy CindyCindy

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Chelsea

Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

* If you make it to minute 30, then you must add 1 rep each to the pull-up, push-up, squat every minute on the minute until you are no longer able to continue in that minute. (6/11/16, 7/12/17, 8/13/18…)

** If you do not make it to minute 30, record last minute completed and continue with “Cindy” until 30 minutes is reached.

Our Black Friday OnRamp special will expire tomorrow at 4pm. If you are someone who is waiting to buy it then don’t. Once it’s over then it’s gone!

We are back to normal schedule starting tomorrow, Sat. 11/28. We hope everyone had a very Happy Thanksgiving. Get ready to put away the pies and leftovers and work it off in the gym!

Squat Clean 1-1-1-1-1 & 6 RFT: Squat Cleans and Burpee Box Jumps

Burpee Box JumpClean

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

6 RFT: Squat Cleans and Burpee Box Jumps

6 rounds for time of:
7 Squat Cleans (155#/105#)
8 Burpee Box Jumps (24″/20″)

Happy Thanksgiving! Turkey, pie, and potatoes for time!
Top Thanksgiving Workouts and Happy Cheat Meals www.beyondthewhoteboard.com
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. 
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

Black Friday Deal for OnRamp: 40% Off!
This Black Friday we are going to run a one time only 40% Discount Deal on our OnRamp (Friday 11/28 through Saturday 11/29)! This is the first time we have ever offered a deal on OnRamp like this. If you or anyone you know is ready to start with us here at SnoRidge CrossFit but is on the fence then this is the time to commit. Purchase an OnRamp Package that is only available during the limited timeframe through MindBody Online and complete your OnRamp with us between Jan. 1, 2015 and Mar. 31, 2015. This package is only for our general OnRamp that is run each month for 6 days during the first two weeks of the month. You must attend one of our OnRamp sessions beginning in Jan, Feb, or March. (Good Jan. 1 thru March 31, 2015. Does not apply for Private Training OnRamp.) This makes a great gift for a friend, family, spouse, or significant other!  3-2-1 Go!

Stay tuned to our site for a “Live Link” to MindBody to buy the Black Friday Deal.

Push Press 3-3-3 & FT: Rows, Push Press and a Black Friday Deal!

PP and RowPush Press 3-3-3

Push Press 3-3-3

FT: Rows, Push Press

For time:
Row 300m
20 Push Press (135#/95#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press

Black Friday Deal for OnRamp: 40% Off!
This Black Friday we are going to run a one time only 40% Discount Deal on our OnRamp (Friday 11/28 through Saturday 11/29)! This is the first time we have ever offered a deal on OnRamp like this. If you or anyone you know is ready to start with us here at SnoRidge CrossFit but is on the fence then this is the time to commit. Purchase an OnRamp Package that is only available during the limited timeframe through MindBody Online and complete your OnRamp with us between Jan. 1, 2015 and Mar. 31, 2015. This package is only for our general OnRamp that is run each month for 6 days during the first two weeks of the month. You must attend one of our OnRamp sessions beginning in Jan, Feb, or March. (Good Jan. 1 thru March 31, 2015. Does not apply for Private Training OnRamp.) This makes a great gift for a friend, family, spouse, or significant other!  3-2-1 Go!

Stay tuned to our site for a “Live Link” to MindBody to buy the Black Friday Deal.

Results
Results cont

Lifting: Snatch Balances and Overhead Squats & AMRAP 12 mins: Overhead Squats, Toes-to-bars and Strict Pull-ups

PR FaceLifting: Snatch Balances and Overhead Squats

Snatch Balance + Overhead Squat 1-1-1-1-1, using heaviest weight per set

AMRAP 12 mins: Overhead Squats, Toes-to-bars and Strict Pull-ups

Complete as many rounds as possible in 12 mins of:
7 Overhead Squats (135#/95#)
7 Toes-to-bars
7 Strict Pull-ups

From the legendary Coach B. (of the Burgener warm-up), this applies to the snatch as well as the clean. Jump, raise your shoulders and pull yourself under the bar!
Fixing the early arm pull with Coach Burgener – [video]
Please make sure you pay attention to the Thanksgiving Week class schedule:

  • Thursday 11/27: Gym is CLOSED on Thanksgiving Day. No classes!
  • Friday 11/28: 0930 and 1030 Classes only!
  • All other days/classes will follow our normal schedule

5 Things to Know in Your First Three Months of CrossFit

The most important quote in the above article:

“Focus on proper form on all of the movements before you start to increase weight, otherwise you are putting yourself at risk for injury. There is zero shame in scaling a movement until you are able to perfect it. This may mean you are working with a PVC pipe, a training bar, or a “girl bar”.”