Category: Pre Workout / Skill

FT: Bar Muscle Up Progressions and Kipping Pull Up Practices & 12-9-6: Squat Cleans and Muscle-ups

FT: Muscle UpProgressions and Kipping Pull Up Practice

Not for time:
Bar or Ring Muscle Up Progression (Turnover drill with Russian Dip)
Kipping Pull Up Practice

BTWB

SnoRidge CF_Pull-ups21-15-9: Squat Cleans and Pull-ups

21-15-9 reps, for time of:
Squat Clean (135#/95#)
Chest to Bar Pull-ups

*Choose Heavy Clean/MU couplet or Clean/C2B couplet

Rx+:

12-9-6: Squat Cleans and Muscle-ups

12-9-6 reps, for time of:
Squat Clean (225#/155#)
Muscle-up

BTWB 

Photo by @robcwilson

Holiday Schedule:

  • 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
    • All other classes cancelled
  • 12/25 and 12/26: CLOSED Friday and Saturday.
    • Santa for time! Merry Christmas!
  • 12/28 to 12/30: Normal schedule Monday through Wednesday
  • Stay tuned for New Year’s week schedule

Results

Shoulder Press 2-2-2-2-2 & "Wood"

SnoRidge CF_Wood Hero WODShoulder 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.

BTWB

“Wood“

5 rounds for time of:
Run 400m
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pulls (95#/65#)
10 Thrusters (95#/65#)
Rest 1 min

BTWB 

Photos by @robcwilson

“Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. ~ www.crossfit.com”

Happy 2 Year “WOD-iversary” to Joe W., Will P., Curtis, Peter, and their OnRamp Coach / Personal EMT Rob!

SnoRidge CF_2 Year Anniversary

Lots of double-unders and box jumps the past two days.  Break out the foam roller and put some time into rolling your calves.
If you are working on your muscle-up or have issues with a solid turnover then watch this and plan to try it tomorrow:
“Working the Muscle-up Transition” from the CrossFit Gymnastics Trainer Course – [video]

Results

Results cont

EMOM for 7 mins: Hang Squat Snatches and Overhead Squats & 3 RFT: Double Unders, Air Squats and Runs & 3 RFT: Toes-to-bars and Hollow Rocks

Every 1 min for 7 mins: Hang Squat Snatches and Overhead Squats

Every 1 min for 7 mins do:
1 Hang Squat Snatch
1 Overhead Squat

*Choose load

BTWB

3 RFT: Double Unders, Air Squats and Runs

3 rounds for time of:
75 Double Unders
50 Air Squats
Run 200m

BTWB

Checkout WOD:

SnoRidge CF_Hollow Rock3 RFT: Toes-to-bars and Hollow Rocks

3 rounds for time of:
10 Toes-to-bars
15 Hollow Rocks

BTWB 

Photo by @robcwilson

“Coach’s Orders” – CrossFit Journal [article]

Results

Results cont

Bench Press 10-10-10 & FT: Handstand Push-ups, Power Cleans and Pull-ups

SnoRidge CF_Bench PressBench Press 10-10-10

Bench Press 10-10-10

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

BTWB

FT: Handstand Push-ups, Power Cleans and Pull-ups

For time:
30 Handstand Push-ups
40 Power Cleans (135#/95#)
50 Pull-ups

BTWB 

SnoRidge CF_Pull-upsPhoto by @robcwilson

If you didn’t get to watch the CrossFit Invitational yet then the event is now available in the Archive below.  It’s a short event that is a great battle between the US, Canada, Europe and Pacific Regions that’s worth watching.

It also is pretty much a guarantee that Atlas Stones will be making their first Games appearance this summer.

Invitational Update: Recap

2015 Invitational Archive

Results

Results cont

Advanced RX: EMOM for 7 mins: Snatch & 5 RFT: Wall Balls and Squat Snatches

Advanced RX Class:

Every 1 min for 7 mins: Snatch

1 Snatch, pick load

Every 1 min for 7 mins.
Use as a warm up for WOD

BTWB

SnoRidge CF_WB by Jenna5 RFT: Wall Balls and Squat Snatches

5 rounds for time of:
30 Wall Balls (20#/14#)
5 Squat Snatches, pick load
Rest 2 mins

BTWB 

Photo by @robcwilson

Results

Team WOD: Power Snatch : 1 Rep Max & Team WOD: Row, Overhead Squats, Toes-to-bars, Burpees

Team WOD:

Power Snatch : 1 Rep Max

Find your Power Snatch 1 Rep Max.
Team of 2 share a bar. 8 minutes on the clock starting from empty bar.

BTWB

SnoRidge CF_OHS by MikeTeam WOD: Row (calories), Overhead Squats, Toes-to-bars, Burpees

As a team of two complete for time:

100 Row (calories)
50 Overhead Squats (95#/65#)
50 Toes-to-bars
50 Overhead Squats
50 Toes-to-bars
100 Burpees
Post total time.
* Break up reps with your partner, but only one may be working at a time.
** One barbell per team.

BTWB 

Photo by @robcwilson

Results

SNORIDGE CROSSFIT