Bench Press 10-10-10 & 4 RFT: Run, Handstand Push Ups and Rope Climbs

SnoRidge CrossFit_HSPU_by Rob WBench Press 10-10-10

Bench Press 10-10-10

4 RFT: Run, Handstand Push Ups and Rope Climbs

4 rounds for time of:
Run 400m
15 Handstand Push Ups
2 Rope Climbs (15 ft)


Pics by @robcwilson

SnoRidge CrossFit _BP_by Rob W

CF Games:

This quote and the below article is a good summary of the difference in the Open vs. Regionals.

“The Open is more about testing how many reps an athlete can handle before breaking down and the Regionals are more about testing how quickly an athlete can get work done.”

Why Some CrossFit Athletes Dominate the Open and Fail Regionals


Results cont

Muscle-ups : 3x Max Rep & 3 RFT: Run, Power Cleans and AbMat Sit-ups

Muscle-ups : 3x Max Rep or MU Practice

Muscle-ups 3x Max Rep

Muscle-up Practice (Progressions, Strict Pull-up, Ring Dip, False Grip, Ring Pull-up, Kip, etc.)

3 RFT: Run, Power Cleans and AbMat Sit-ups

3 rounds for time of:
Run 600m
10 Power Cleans (155#/105#)
40 AbMat Sit-ups


Happy birthday Mums!

Bday WOD_Mums

Check out who made the CF Games Update show tonight! This is so cool to see:

CrossFit Games Update: Teen Edition

Run CoachingCongrats to Saer on his 250th WOD and to Barbara on her 400th! We’ve had a lot of milestones lately. I need to reorder 100 WOD T-shirts for women, so please let me know your size if you want one.

This weekend we have a bunch of people competing at the Whiskey Throttle Throwdown in Woodinville at CrossFit Nine in the team competition. There are 7 from SRCF who will be competing in various divisions. If you are interested in future competitions there are many in the gym who can point you to where to learn about upcoming events.


Results cont

Snatch : 1 Rep Max & 15-10-5: Squat Snatches, Box Jumps and Toes-to-bars

Snatch : 1 Rep Max

Record your best Snatch 1 Rep Max lift.
* 25 min. max

15-10-5: Squat Snatches, Box Jumps and Toes-to-bars

15-10-5 reps, for time of:
Squat Snatch (115#/75#)
Box Jump (30″/24″)


SnoRidge CF_Snatch by Rob W

Photo by @robcwilson

Did you know our SRCF Instagram and photos are managed by @robcwilson? Check it out @snoridgecrossfit

So many PR’s or tying your current PR today. Great to hear the PR bell rung each hour this afternoon! If you are “stuck” or feel like your lift is not progressing focus on your technique, positions and footwork at a working % of your 1RM (i.e. much lighter). Make those lifts consistent, and focus on fixing faults. It will lead to forward progress.

CF Games: “Emotions of Competition” – [video]


Results cont

Thruster 2-2-2-2-2 & Thrusters, Pull-up (chest-to-bar), Runs

C2B_by Rob WThruster 2-2-2-2-2

Thruster 2-2-2-2-2

From the rack.

Thrusters, Pull-up (chest-to-bar), Runs

5 rounds for time of:
7 Thrusters (135#/95#)
7 Pull-up (chest-to-bar)
200m Run


Photo by @robcwilson

Annie T. does the Hero WOD “DT” in 8 and a half minutes. With men’s RX weight (155# instead of 105#)! This is a good men’s score. A make athlete scaling the load heavier to be equivalent to Annie’s in this workout would need to use 225#.

Annie Thorisdottir, 8:27 – [video]

About the CrossFit Games


Results cont