EMOM for 10 mins: Power Clean & 3 RFT: Runs, Chest-to-bar Pull-ups, Air Squats and Chest-to-bar Pull-ups

EMOM for 10 mins: Power Clean

2 Power Cleans, pick load

Every 1 min for 10 mins.

3 RFT: Runs, Chest-to-bar Pull-ups, Air Squats and Chest-to-bar Pull-ups

3 rounds for time of:
Run 400m
9 Chest-to-bar Pull-ups
50 Air Squats
9 Chest-to-bar Pull-ups

Advanced RX: "Roney"

Advanced RX Class:

Push Press 1-1-1-1-1

Push Press 1-1-1-1-1

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

Roney

4 rounds for time of:
Run 200m
11 Thrusters (135#/95#)
Run 200m
11 Push Press (135#/95#)
Run 200m
11 Bench Press (135#/95#)

BTWB 

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine. ~ crossfit.com

Pic by @robcwilson

SnoRidge CrossFit_Jules by Rob WOn Tuesday the CF Games begin!  We will kick off the week coaching, cheering and supporting Jules as she takes on three days of awesome workouts against the other top 9 teens in the 16-17 year division. I personally cannot wait to be able to coach her at the Games. She’s put in countless hours and days of hard training and skill work and she couldn’t be more ready than she is both mentally and physically. The whole gym wishes you good luck and we know you will kill it in Carson!

SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:

  • Wednesday 7/22: 0930 and 1130 classes cancelled
  • Saturday 7/25: 1045 Advanced RX Class cancelled
  • Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled
  • ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)

Want to know the workouts that have been announced for the Games so far? Click here.
CrossFit Games Update: Women’s Picks

Results

Snatch 1-1-1-1-1 & AMRAP 12 mins: Pull Up (Strict), Power Snatches and Overhead Squats

SnoRidge CrossFit_KB Clown by Rob WSnatch 1-1-1-1-1

Snatch 1-1-1-1-1

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

AMRAP 12 mins: Pull Up (Strict), Power Snatches and Overhead Squats

Complete as many rounds as possible in 12 mins of:
3 Pull Up (Strict)
6 Power Snatches (95#/65#)
9 Overhead Squats (95#/65#)

BTWB 

Pic by @robcwilson; Photobomb #2 by FrankFace

CrossFit Games Update: Men’s Picks

Results

Results cont

Handstand Hold Practice & AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups

SnoRidge CrossFit_HS Hold by Rob WHandstand Hold Practice: 3x Max Hold or Progressions

Handstand Hold 3x Max Hold Freestanding

Or Work on Handstand hold against the wall

AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups

SnoRidge CrossFit_KBS by Rob WComplete as many rounds as possible in 20 mins of:
10 Handstand Push-ups
15 Burpee Onto Plates (45# plate)
20 Kettlebell Swings, 53/35 lbs
25 AbMat Sit-ups

BTWB 

Pics by @robcwilson; Photobomb by Lindsay

SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:

  • Wednesday 7/22: 0930 and 1130 classes cancelled
  • Saturday 7/25: 1045 Advanced RX Class cancelled
  • Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled
  • ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)
We are very grateful that the coaches not attending the Games will be stepping up to cover so many of the class times to keep the gym running on an almost normal day to day operation. We definitely couldn’t do it without all of our great coaches! Please thank them for adjusting their schedules.
Carson’s Newest ‘Dottir’
New team event announced:
Individual Event Goes Team

Results

Results cont

Front Squat 3-3-3 & 3 RFT: Runs, Squat Cleans and Ring Dips

SnoRidge CrossFit_FS by Rob WFront Squat 3-3-3

Front Squat 3-3-3

Use the heaviest weight you can for each set.

3 RFT: Runs, Squat Cleans and Ring Dips

3 rounds for time of:
Run 400m
7 Squat Cleans (165#/110#)
15 Ring Dips

BTWB 

Pics by @robcwilson

SnoRidge CrossFit_Starting line by Rob W

CF Games class schedule adjustments for Monday 7/20 – Tuesday 7/28:

  • Wednesday 7/22: 0930 and 1130 classes cancelled
  • Saturday 7/25: 1045 Advanced RX Class cancelled
  • Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled
  • ALL other classes will follow our normal schedule!  (If you don’t see it above then it’s happening).

We are very grateful that the coaches not attending the Games will be stepping up to cover so many of the class times to keep the gym running on an almost normal day to day operation. We definitely couldn’t do it without all of our great coaches! Please thank them for adjusting their schedules.
SnoRidge CrossFit_Cleans by Rob W
Want to watch the Games?  See below for how.
How to Watch the Games in 2015
Sanctions Handed Out For Drug Policy Violations

Results

Results cont