Category: Pre Workout / Skill
15 Minutes: Choose Rope Climb or Handstand Walk Practice & AMRAP 15 mins: Ball Slams, Burpees, Clean & Jerks and Rope Climbs
15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.
AMRAP 15 mins: Ball Slams, Burpees, Clean & Jerks and Rope Climbs
Complete as many rounds as possible in 15 mins of:
20 Ball Slams (30#/20#)
15 Burpees
10 Clean & Jerks (115#/75#)
2 Rope Climbs, 15 ft
BTWB
Photo by @robcwilson
Tomorrow (Saturday) is our Frankenchipper, make sure you have a costume for the WOD!
Events:
The 8th annual “Frankenchipper” is coming!
When: 10/22 Saturday at 9:30am (we will run waves). NO ADVANCED CLASS!
What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”.
Frankenchipper 2.0:
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
8th annual Nugent Halloween Party:
Saturday night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.
This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)
Alt EMOM 12 mins: Deadlifts and Bar Muscle-ups & 5 RFT: Handstand Push-ups, Toes-to-bars, Deadlifts and Double Unders
Alt EMOM 12 mins: Deadlifts and Bar Muscle-ups
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
3 Bar Muscle-ups
5 RFT: Handstand Push-ups, Toes-to-bars, Deadlifts and Double Unders
5 rounds for time of:
10 Handstand Push-ups
10 Toes-to-bars
12 Deadlifts (155#/105#)
35 Double Unders
BTWB
Photo by @robcwilson
Costume countdown: 2 days until the Frankenchipper! Get your costume and workout this Saturday then party with us Saturday night at our place! Details in the FB group (or scroll down to previous posts).
EMOM for 7 mins: Squat Cleans, Hang Squat Cleans and Jerks & FT: Rows; Front Squats, Push Press, AbMat Sit-ups
EMOM for 7 mins: Squat Cleans, Hang Squat Cleans and Jerks
Every 1 min for 7 mins do:
1 Squat Clean, pick load
1 Hang Squat Clean, pick load
2 Jerks, pick load
Split or Push. Perform as a complex.
FT: Rows; Front Squats, Push Press, AbMat Sit-ups
For time:
Row 1000m
— then —
27 Front Squats (95#/65#)
27 Push Press (95#/65#)
27 AbMat Sit-ups
21 Front Squats
21 Push Press
21 AbMat Sit-ups
15 Front Squats
15 Push Press
15 AbMat Sit-ups
BTWB
Photo by @robcwilson
We want to send Kristy (above center) a huge congratulations for completing her 1000th WOD at SnoRidge CrossFit! That’s right, 1000! That’s dedication, consistency, and an amazing track record. Thanks for sticking with us.
Saturday is our Frankenchipper, make sure you have a costume for the WOD!
Events:
The 8th annual “Frankenchipper” is coming!
When: 10/22 Saturday at 9:30am (we will run waves)
What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.
Frankenchipper 2.0:
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
The Team Series is final and after several teams were assessed penalties the top teams were re-ranked.
Bench Press 4-4-4-4 & 21-15-9: Power Snatches and Ring Dips
Bench Press 4-4-4-4
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Power Snatches and Ring Dips
21-15-9 reps, for time of:
Power Snatch (115#/75#)
Ring Dip
BTWB
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
Overhead Squat 3-3-3-3-3 & AMRAP 15 mins: Strict Pull-ups, Box Jumps and Wall Balls
AMRAP 15 mins: Strict Pull-ups, Box Jumps and Wall Balls
Complete as many rounds as possible in 15 mins of:
3 Strict Pull-ups
6 Box Jumps (30″/24″)
12 Wall Balls (20#/14#)
BTWB
Photo by @robcwilson
The banded OHS is a great warm-up for opening up the shoulders and chest, getting into a solid overhead squat position while providing tension in the squat without load. Using this as movement prep is recommended for everyone before grabbing the barbell.
Events:
The 8th annual “Frankenchipper” is coming!
When: 10/22 Saturday at 9:30am (we will run waves)
What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.
Frankenchipper 2.0:
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
8th annual Nugent Halloween Party:
Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.
This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)
The CrossFit Liftoff:
The Liftoff is coming in November. Snatch, Clean and Jerk. Workout.
Advanced RX: Lifting: Hang Squat Cleans and Front Squats & 3 RFT: Deadlifts, Hang Power Cleans, Front Squats and Rows
Advanced RX Class:
Lifting: Hang Squat Cleans and Front Squats
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Lifting: Hang Squat Cleans and Front Squats
Lifting: Hang Squat Cleans and Front Squats
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Alt EMOM 12 mins: Hang Squat Snatch and Rope Climbs & Josh
Alt EMOM 12 mins: Hang Squat Snatch and Rope Climbs
Every 1 min for 12 mins, alternating between:
2 Hang Squat Snatches, pick load
1 Rope Climb, 15 ft
*Scale Rope Climb to 1 minute of Footlock Progression/Practice or scale up to 1 Legless.
Josh
For time:
21 Overhead Squats (95#/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
BTWB
Photo by @robcwilson
“U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.” ~ crossfit.com
Shoulder Press 3-3-3-3-3 & 3 RFT: Run, Box Jumps and Push Press
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.
3 RFT: Run, Box Jumps and Push Press
3 rounds for time of:
Run 400m
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)
BTWB
Photo by @robcwilson
Events:
The 8th annual “Frankenchipper” is coming!
When: 10/22 Saturday at 9:30am (we will run waves)
What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.
Frankenchipper 2.0:
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
8th annual Nugent Halloween Party:
Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.
This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)