Category: Pre Workout / Skill

Back Squat 3-3-3-3-3 & Chipper: Row, Double Unders, Burpees, HSPU, Hang Power Cleans, Thrusters

Back Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

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

BTWB

SnoRidge CrossFit_Row FaceChipper: Row, Double Unders, Burpees, HSPU, Hang Power Cleans, Thrusters

For time:
60 Row Calories
50 Double Unders
40 Burpees
30 Handstand Push-ups
20 Hang Power Cleans (115#/75#)
10 Thrusters (115#/75#)

BTWB  

“Row Face” Photo by @robcwilson

This Saturday there will be no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!

Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come in at 0930 and plan on finding your max lifts. We will lift from 0930 to 1100.

  • Register for the Liftoff ($10)
  • Friday: Liftoff WOD will be programmed for all classes.
  • Saturday: 0930 – 1100 Snatch, Clean and Jerk. Both 1RM.  Details will be provided on how this will be run for class. Don’t show up late. You will have 90 minutes to warm-up and Snatch first then Clean and Jerk.
  • After you complete all three workouts, submit your score online.

See below for more details on the Liftoff:

2016 CrossFit Liftoff Powered by Rogue

Snatch, Clean and Jerk, Workout

CF Games Update Show:

Halloween Update: Zombie Apocalypse

Results

Results cont

Advanced RX: Lifting: Squat Clean Thrusters and Thrusters & AMRAP 15 mins: Rope Climbs, Thrusters, and Row

Advanced RX Class:

Lifting: Squat Clean Thrusters and Thrusters

Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Thruster 1-1-1-1-1, using heaviest weight per set
Complex 1+1

BTWB

SnoRidge CrossFit_RowAMRAP 15 mins: Rope Climbs, Thrusters, and Row

Complete as many rounds as possible in 15 mins of:
3 Rope Climbs (15 ft.)
7 Thrusters (135#/95#)
21 Row (calories)

BTWB  

Photo by @robcwilson

Parents! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec.

Classes will be 2 nights per week with no classes over Thanksgiving break. If you are interested please sign up using the below link. Sign-in to MindBody, then click “Services” in the Online Store tab, then “CrossFit Kids” and then add the Teens Session.

REGISTER

  • Ages: 10-15 only
  • Class times: Mon/Thurs from 6-7pm (upstairs)
  • Coach Jessika
  • Starts 11/7, last class is 12/15
  • 5 weeks total (No classes between 21-25 Nov)
  • Cost: $150 for 5 week Nov/Dec session (we can prorate to accommodate vacation/sports schedules)
  • If you need to prorate your teen, just email us to register for you!

Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!

Results

Team WOD: 1RM Power Snatch & Team WOD: Annie/Fran/Isabel

Team WOD: 1RM Power Snatch

Find your Power Snatch 1 Rep Max.
8 Minutes to find a 1 rep max PS as a team. Start with unloaded bar.

BTWB

Team WOD: Annie/Fran/Isabel

As a team of 2 complete for time:
150 Double Unders
150 AbMat Sit-ups
45 Thrusters (95#/65)
45 Pull-ups
30 Power Snatches (135#/95#)

* One partner works at a time, alternate work but stay in order of movements.
** One bar, add weight for Isabel.
Post total time.

BTWB  

SnoRidge CrossFit_Power Snatch_Kat

Photos by @robcwilson

Congrats to Alicia and family as they welcomed a healthy baby boy born on 10/4 into the world! Baby Thomas was 8 lbs. 13 oz. and 21 inches long and both mom and baby are doing great. Rest up and in no time we’ll see you back in the gym!

SnoRidge CrossFit_Alicia and Thomas

Results

Power Clean: 2RM & 3 RFT: Kettlebell Swings, Wall Balls and Pull-ups

Power Clean (Touch & Go) : 2RM

Record your best Power Clean (Touch & Go) 2 Rep Max lift.

BTWB

SnoRidge CrossFit_Pull-ups3 RFT: Kettlebell Swings, Wall Balls and Pull-ups

3 rounds for time of:
30 Kettlebell Swings (53#/35#)
25 Wall Balls (20#/14#)
20 Pull-ups

BTWB  

Photo by @robcwilson

Parents! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec.

Classes will be 2 nights per week with no classes over Thanksgiving break. If you are interested please sign up using the below link. Sign-in to MindBody, then click “Services” in the Online Store tab, then “CrossFit Kids” and then add the Teens Session.

REGISTER

  • Ages: 10-15 only
  • Class times: Mon/Thurs from 6-7pm (upstairs)
  • Coach Jessika
  • Starts 11/7, last class is 12/15
  • 5 weeks total (No classes between 21-25 Nov)
  • Cost: $150 for 5 week Nov/Dec session (we can prorate to accommodate vacation/sports schedules)
  • If you need to prorate your teen, just email us to register for you!

Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!

Results

Results cont

EMOM for 10 mins: Muscle-up & 2 RFT: Rows, AbMat Sit-ups and Push-ups

SnoRidge CrossFit_MUEMOM for 10 mins: Muscle-up or Ring Dips

2 Muscle-ups or 3 ring dips

Every 1 min for 10 mins.

BTWB

2 RFT: Rows, AbMat Sit-ups and Push-ups

2 rounds for time of:
Row 1000m
60 AbMat Sit-ups
30 Push-up (hand release)

BTWB

Photo by @robcwilson

Congrats go out to both Bob B. and to Shay who got their first muscle-ups today! From the videos both of you made it look easy!

Sign-up info the the Nov/Dec SRCF Teens and Tweens 5 week session will be live tomorrow. Hope to see a big group get signed up! We are going to be running it M/Th at 6pm for 5 weeks starting 11/7 and taking one week off for Thanksgiving Break.

Results

Results cont

Jerk 1-1-1-1-1 & AMRAP 12 mins: Row then Deadlifts and Handstand Push-ups

SnoRidge CrossFit_Split JerksJerk 1-1-1-1-1

Jerk (Push or Split) 1-1-1-1-1

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

BTWB

AMRAP 12 mins: Row then Deadlifts and Handstand Push-ups

In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
1 Deadlift (225#/155#)
1 Handstand Push-up
2 Deadlifts
2 Handstand Push-ups
3 Deadlifts
3 Handstand Push-ups
* Continue adding 1 rep to each exercise until the 12 minute mark.

BTWB 

Photo by @robcwilson

Good read on rowing and the difference in Meters vs. Calories and the effect rowing all out vs. a controlled pace has in CrossFit workouts.

Row Pro: Calories Vs. Meters: CrossFit Journal

Results

Results cont

Snatch (Squat) 1-1-1-1-1 & AMRAP 8 mins: Snatch and Double Unders

Snatch (Squat) 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

BTWB

AMRAP 8 mins: Snatch and Double Unders

Complete as many rounds as possible in 8 mins of:
3 Squat Snatches (135#/95#)
25 Double Unders

BTWB  

SnoRidge CrossFit_Snatch Miss

Sometimes you just barely miss.

Photo by @robcwilson

Our next OnRamp begins in November and there is currently room. Use the “Contact” page to let us know you are interested!

November OnRamp Schedule:

  • Tuesday 11/1 at 7pm
  • Thursday 11/3 at 7pm
  • Saturday 11/5 at 8:30am
  • Tuesday 11/8 at 7pm
  • Thursday 11/10 at 7pm
  • Saturday 11/12 at 8:30am

The CrossFit Liftoff:

The Liftoff is coming on Friday and Saturday, November 4th-5th. Snatch, Clean and Jerk. Workout.

Snatch, Clean and Jerk, Workout

Results

Results cont

Front Squat 5-5-5 & 3 RFT: Front Squats, Box Jump Overs and Toes-to-bars

Front Squat 5-5-5

Front Squat 5-5-5

Rest as needed between sets.

BTWB

SnoRidge CrossFit_Box Jump_Eli3 RFT: Front Squats, Box Jump Overs and Toes-to-bars

3 rounds for time of:
10 Front Squats (155#/105#)
15 Box Jump Overs (24″/20″)
20 Toes-to-bars

BTWB  

Photo by @robcwilson

Parents! We are planning a SRCF Tweens and Teens Class session for November and December with 2 nights per week and no classes over Thanksgiving and Winter breaks. If you are interested please let us know as we will only run this if there are enough teens to sign up.

  • Ages: 10-15 only
  • Class times: 2 nights per week, from 6-7pm (upstairs)
  • Days are TBD but looking at M/W/Th based on availability of teens
  • Coach Jessika would start likely next week or week after
  • No classes between 21-25 Nov and 19-30 Dec
  • 5 weeks total
  • Cost: $150 for 5 week Nov/Dec session (we can prorate to accommodate vacation schedules)
  • More to come! Let us know if you have someone you want to sign up!

Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!

Results

Results cont