Category: Standard RX

"Stop the Slop WOD" Performance Challenge 4.0 Retest

SnoRidge CrossFit_ThrusterSRCF “Stop the Slop WOD” Performance Challenge 4.0 Retest

3 rounds for time of:
Run 200m
30 Air Squats
20 Push-up (hand release)
10 Chest-to-bar Pull-ups
5 Thrusters (135#/95#)

Movement standards:
1. HR Push-up: Must keep toes on the ground and return to a plank each rep. Thighs must leave the ground. No “worm” or “rocking” allowed.
2. Chest to Bar Pull-up: Full arm extension, chest touches bar
3. Air Squat: Hip crease below top of knee, open hips at top
4. Thruster: Clean from ground, must pass below parallel and lockout overhead with open hips before lowering barbell

BTWB 

Photo by @robcwilson

Today was our retest after the Stop the Slop Challenge.  30 days for you to practice virtuosity by cleaning up your nutrition, working out more often, improving technique and form, and resting better. For those who participated I hope you saw improvements, either in physical or mental achievements. Keep up the discipline and build on the improvements you have made.

Many of you competed in either the Performance Challenge or the Nutrition Challenge. For those who didn’t make it in today you have until tomorrow for your WOD makeup or weigh-in. Please ensure you have paid your “buy-in” as well. Once we have all scores I will calculate and announce the winners by early next week.

Emily Bridgers, Katrin Davidsdottir and Stacie Tovar: Push Jerk and Bar Muscle-up workout – [video]

Results

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EMOM for 8 mins: Deadlift & AMRAP 12 mins: Wall Balls, Hang Power Cleans and Box Jump Overs

Every 1 min for 8 mins: Deadlift

3 Deadlifts, pick load

Every 1 min for 8 mins.

BTWB

AMRAP 12 mins: Wall Balls, Hang Power Cleans and Box Jump Overs

Complete as many rounds as possible in 12 mins of:
10 Wall Balls (20#/14#)
10 Hang Power Cleans (115#/75#)
10 Box Jump Overs (24″/20″)

BTWB  

SnoRidge CrossFit_Hang PC

Photo by @robcwilson

80 names on the board today might be a PR!

Events:

Tomorrow (Thursday) we are going to program the retest of the 30 Day Stop the Slop Performance Challenge WOD.  Rain or shine come ready to push yourself to PR. You will use the same scale or modification(s) as you used 30 days ago. Weigh-in’s will be conducted before you workout for those in the Nutrition Challenge. Make-up day is Friday. We will calculate and announce the winners on Monday after everyone is complete.

I Love the Open: Julie Foucher

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Shoulder Press : 2 Rep Max & Chipper: Runs, Shoulder Press, Push Press and Push Jerk

Shoulder Press : 2 Rep Max

Find your Shoulder Press 2 Rep Max.

BTWB

SnoRidge CrossFit_Press ChipperChipper: 400 m, Shoulder Press, 400 m and 4 more

For time:
Run 400m
21 Shoulder Press (95#/65#)
Run 400m
21 Push Press (95#/65#)
Run 400m
21 Push Jerks (95#/65#)
Run 400m

BTWB

Checkout:
5 RFT: Double Unders and AbMat Sit-ups

5 rounds for time of:
20 Double Unders
20 AbMat Sit-ups

BTWB 

Photo by @robcwilson

SRCF Open Athlete Count: 33 Registered

On the fence? Sign up! Click here.

Remember we will be programming the Open workout each Friday so as a gym we will be completing each workout. Help hold yourself accountable to your best effort by signing up.

Results

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Results cont 2

Team WOD: Hang Power Cleans, Front Racked Alternating Reverse Lunges, Wall Balls

Team WOD: Hang Power Cleans, Front Racked Alternating Reverse Lunges, Wall Balls

As a Team of 2 complete 20 rounds for time of:
3 Hang Power Cleans (135#/95#)
6 Front Racked Alternating Reverse Lunges (135#/95#)
9 Wall Balls (20#/14#)
Switch after each full round.

* 10 rounds for each partner. Alternate full rounds with your partner (partner 1 does one round, then partner 2 does one round, etc.)
** One bar, one ball.
Post total time.

BTWB 

SnoRidge CrossFit_Everyday Warrior

SnoRidge CrossFit_Everyday Warrior 2

Photos by @robcwilson

On Saturday between classes Everyday Warrior (represented by Janessa, Brandon, Kristina, and Sarah) came to present Jenna with a generous gift as well as workout with the gym.  This organization is a non-profit that directly contributes to CrossFitters who are battling cancer. They raise money through online and local competitions as well as through sales of apparel. They have impacted so many lives already since being founded in 2014 and one of those they chose was Jenna. Check out their website for more info and consider supporting them!

Results

Overhead Squat 3-3-3-1-1-1 & 15-20-25: Overhead Squats and Row

SnoRidge CrossFit_OHSOverhead Squat 3-3-3-1-1-1

Overhead Squat 3-3-3-1-1-1

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

BTWB

15-20-25: Overhead Squats and Row (calories)

15-20-25 reps, for time of:
Overhead Squat (95#/65#)
Row (calories)

BTWB 

Photo by @robcwilson

“The CrossFit Kitchen: Kickin’ Like Van Damme Chicken” – CrossFit Journal [video] and [recipe]

Results

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Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups & Affiliate Cup Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups

Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups

BTWB

SnoRidge CrossFit_Box Jump2009 CF Games Affiliate Cup Stadium Chipper: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)

BTWB 

Photo by @robcwilson

This workout was programmed in the 2009 CrossFit Games as a team relay event. I first programmed this back in the garage in 2009.  Here’s a fun look back at those garage gym days.

Stadium workout – video … [wmv] [mov]

Events:

 This Saturday between classes Everyday Warrior is going to be here to present Jenna with a gift as well as workout with the gym.  Whether you are planning to work out or not please come by the gym towards the end of the 0930 class to join us for the presentation. (Sean posted this below to the Facebook group tonight)

“Hey guys! Back in December Everyday Warrior published an article about my amazing wife, Jenna. If you haven’t had a chance to read the article please click the link below. This Saturday at 9:30 the amazing people from Everyday Warrior will be at the box to workout with SRCF, meet her CF family, socialize and present Jenna with a nice gift. I know she’d love for everyone to come hang out, workout, and enjoy some coffee/snacks. Everyday Warrior will be posting pictures of their road trip to SRCF on their Facebook and Instagram page. Sorry for the late post but we hope to see you all there! ~ Sean”

Results

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