Category: Pre Workout / Skill
EMOM for 10 mins: Ring Dips & FT: Rows, Double Unders and Burpee Pull Ups
FT: Rows, Double Unders and Burpee Pull Ups
For time:
Row 1000m
90 Double Unders
30 Burpee Pull Ups
BTWB
Photo by @robcwilson
Ben Smith, Spencer Hendel and Austin Maelleolo tackle the entire 2013 Regional workout lineup: 2013 Regional Marathon
Clean & Jerk 1-1-1-1-1 & FT: Run, Clean & Jerks and Run
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run, Clean & Jerks and Run
For time:
Run 800m
30 Clean & Jerks, pick load
Run 800m
BTWB
Photo by @robcwilson
Welcome to Megan, Robbie, and Phillip who all completed OnRamp in April. Help make them feel welcome! Our next OnRamp for May is full. We are wide open for June OnRamp which begins on Tuesday, June 2nd.
Overhead Squat : 2 Rep Max & Back to Back AMRAP
Pt. 1 AMRAP OHS and Double Unders
Complete as many rounds as possible in 4 mins of:
7 Overhead Squats (75#/55#)
20 Double Unders
*Rest 4 Minutes between AMRAP #1 and AMRAP #2
BTWB
Pt. 2 AMRAP OHS and Double Unders
Complete as many rounds as possible in 4 mins of:
7 Kettlebell Swings (70#/53#)
7 Box Jump Overs (24″/20″)
BTWB
Photo by @robcwilson
Nutrition:
As a member of SnoRidge CrossFit, you are able to order a Sampler Pack of Paleo Nick’s 12 Paleo Ice Age Meals for $109.99. Orders are shipped every two weeks.
Next Order Cutoff Time: May 2nd at 12:00PM PST
The meals will be delivered to SnoRidge CrossFit on: May 4th
You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym (you can also click the badge link over on the right hand side of the page —> ). You can request substitutions in the order comments field for a different menu item and they will try to accommodate. Sampler includes:
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets
There would be 3 of each meal and they are delivered frozen and can be kept in the freezer until ready to use.
The CrossFit Kitchen: Mexican Meatballs by Paleo Nick Massie
The CrossFit Kitchen: Mexican Meatballs by Paleo Nick Massie
Bench Press 8-8-8-8 & 3 RFT: Hang Power Snatches, Toes-to-bars and Runs
Bench Press 8-8-8-8
Bench Press 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Hang Power Snatches, Toes-to-bars and Runs
3 rounds for time of:
21 Hang Power Snatches (75#/55#)
12 Toes-to-bars
Run 400m
BTWB
Photo by @robcwilson
May OnRamp is now full. If you or someone you know is interested in signing up please “Contact” us about June.
Congrats to all who completed the Spartan Race this past weekend in Snohomish! It was a big group of SnoRidge Spartans (Bill, Megan, Rob W., Chris S., Michelle S., Christine, Shay, Taylor Sue, Alicia G., Joel, Scott and Jill H.) who completed the long, muddy, and challenging obstacle/burpee course.
Bench Press 8-8-8-8
Bench Press 8-8-8-8
Bench Press 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: 1 Squat Clean + 1 Front Squat & Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front Squats
Lifting: 1 Squat Clean + 1 Front Squat
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
1 Squat Clean + 1 Front Squat (Work to a heavier load than you will use for the WOD)
Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front Squats
For time:
Row 1000m
60 AbMat Sit-ups
50 Air Squats
40 Ball Slams (30#/20#)
30 Pull-ups
20 Handstand Push Ups
10 Front Squats (185#/135#)
Lifting: 1 Squat Clean + 1 Front Squat
Lifting: 1 Squat Clean + 1 Front Squat
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
1 Squat Clean + 1 Front Squat (Work to a heavier load than you will use for the WOD)
EMOM for 10 mins: 3 Strict Pull-ups & 5 RFT: Kettlebell Swings, Power Cleans and Box Jumps
5 RFT: Kettlebell Swings, Power Cleans and Box Jumps
5 rounds for time of:
12 Kettlebell Swings (53#/35#)
12 Power Cleans (115#/75#)
12 Box Jumps (24″/20″)
Shoulder Press 2-2-2-2-2 & 4 RFT: Thrusters and Muscle-ups
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Thrusters and Muscle-ups
4 rounds for time of:
12 Thrusters (95#/65#)
5 Muscle-ups
BTWB
Photo by @robcwilson
Advanced RX Class:
This Saturday the updated Advanced RX Test will be programmed for those who are in the Advanced class to run through all the movements to test it out and see if any adjustments are needed. In addition to removing movements in place of adding new movements, there are slightly heavier loads and adjusted rep counts. There will also be less “no-go’s” allowed as a passing score for those who are testing into the class.
I will also likely program a short optional checkout WOD after the Advanced Test is completed.
Advanced Test 2.0 is available to preview here on beyondthewhiteboard.