Category: Standard RX

Bench Press 1-1-1-1-1 & 3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

SnoRidge CrossFit_Bench Press Bundle UpBench Press 1-1-1-1-1

Bench Press 1-1-1-1-1

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

BTWB

3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Power Snatch (95#/65#)

BTWB  

Bundle up and bench Photo by @robcwilson

With the frigid temps make sure you bundle up to the gym and warm-up properly. Take the time to ensure you do the warm-up on the board and reduce your risk of injury.  Get your body prepared before just jumping into the workout.

The Best of the 2016 Regionals

Results

Results cont

Squat Clean & Jerk 1-1-1-1-1 & AMRAP 10 mins: Clean & Jerks and Lateral Burpees

Squat Clean & Jerk 1-1-1-1-1

Squat Clean & Jerk 1-1-1-1-1

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

BTWB

AMRAP 10 mins: Clean & Jerks and Lateral Burpees

Complete as many rounds as possible in 10 mins of:
3 Clean & Jerks (155#/105#)
6 Lateral Burpee (Over Barbell)

BTWB  

SnoRidge CrossFit_CandJ

Photo by @robcwilson

The 2017 CrossFit Games Open begins Feb. 23.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Last year we had 58 people register.  Let’s break 60 this year!

Are you ready? Registration for the Open begins Jan. 12, 2017.

2017 Reebok CrossFit Games Season Schedule

Results

Results cont

Team WOD: Beast Mode 24

SnoRidge CrossFit_Beast 24Team WOD: Beast Mode 24

Team version of CrossFit.com chipper: “Beast 12”

As a Team of 2 Complete For Time:
50 Walking Lunges
40 Pull-ups
100 Box Jumps (20″)
40 Double Unders
50 Ring Dips
40 Knees To Elbows
60 Kettlebell Swings (70#/53#)
60 AbMat Sit-ups
40 Hang Squat Cleans (75#/55#)
50 Good Mornings (45#/33#)
60 Wall Balls (20#/14#)
6 Rope Climbs (15 ft.)
Post total time.
* Split up work with partner, one works while one rests

BTWB 

Photo by @robcwilson

Thanks to all of you and our coaches who make up this SRCF community for an amazing 2016! Another successful year of good times, tough workouts and competitions, tons of PR’s, lots of laughs, and making memories with friends and family.  We are looking forward to a bigger and better 2017!

Have a safe and Happy New Year!

Results

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks

BTWB

SnoRidge CrossFit_DubsAMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

Complete as many rounds as possible in 10 mins of:
5 Deadlifts (155#/105#)
10 Ball Slams (30#/20#)
25 Double Unders

BTWB  

Photo by @robcwilson

Reminder!  Wear something repping your favorite sports team tomorrow for the Team WOD.

Holiday Hours (New Year’s Week):

All classes are running on normal schedule EXCEPT for below.

  • 12/30: Friday limited hours (no sign-ups needed)
    • 9:30am Class (Team WOD)
    • 10:30am Class (Team WOD)
    • 4pm Class (Team WOD)
  • 12/31: Closed Saturday for New Year’s Eve

The Best of the 2016 Open

Results

Results cont

Front Squat 5-5-5 & FT: Row; 7x Front Squats and Ring Dips; Row

SnoRidge CrossFit_Front SquatsFront Squat 5-5-5

Front Squat 5-5-5

Rest as needed between sets.

BTWB

FT: Row; 7x Front Squats and Ring Dips; Row

For time:
Row 500m
— then —
7 rounds of:
7 Front Squats (135#/95#)
7 Ring Dips
— then —
Row 500m

BTWB  

Photo by @robcwilson

Holiday Hours (New Year’s Week):

All classes are running on normal schedule EXCEPT for below.

  • 12/30: Friday limited hours (no sign-ups needed)
    • 9:30am Class (Team WOD)
    • 10:30am Class (Team WOD)
    • 4pm Class (Team WOD)
  • 12/31: Closed Saturday for New Year’s Eve

Results

Results cont

Power Snatch 2-2-2-1-1-1 & FT: Twin Triplets

SnoRidge CrossFit_Power SnatchPower Snatch 2-2-2-1-1-1

Power Snatch 2-2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Sets of 2 should be TNG (Touch and Go)

BTWB

FT: Twin Triplets

For time:
3 rounds of:
7 Power Snatches (135#/95#)
14 Toes-to-bars
21 Box Jump Overs (24″/20″)
Rest 2 mins
— then —
3 rounds of:
7 Power Cleans (135#/95#)
14 Chest-to-bar Pull-ups
21 Box Jump Overs (24″/20″)

BTWB  

Photo by @robcwilson

For this Friday’s team WOD (all classes) wear something repping your favorite Team!

Holiday Hours (New Year’s Week):

All classes are running on normal schedule EXCEPT for below.

  • 12/30: Friday limited hours (no sign-ups needed)
    • 9:30am Class (Team WOD)
    • 10:30am Class (Team WOD)
    • 4pm Class (Team WOD)
  • 12/31: Closed Saturday for New Year’s Eve

Danny Broflex The Complete Second Season
Results

Results cont

Bench Press 2-2-2-2-2 & 10 RFT: Medicine Ball Cleans and Handstand Push Ups

SnoRidge CrossFit_BenchBench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

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

BTWB

10 RFT: Medicine Ball Cleans and Handstand Push Ups

10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups

BTWB  

Photo of almost all of the 10# bumpers in the gym by @robcwilson

Holiday Hours (New Year’s Week):

All classes are running on normal schedule EXCEPT for below.

  • 12/30: Friday limited hours (no sign-ups needed)
    • 9:30am Class (Team WOD)
    • 10:30am Class (Team WOD)
    • 4pm Class (Team WOD)
  • 12/31: Closed Saturday for New Year’s Eve

Behind the Scenes: CrossFit Mayhem Freedom, Part 6 CrossFit Journal

Results

Results cont

SNORIDGE CROSSFIT