Standard RX – Page 342 – SNORIDGE CROSSFIT

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"

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!

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

Every 1 min for 7 mins: Hang Squat Snatches and Overhead Squats & 3 RFT: Double Unders, Air Squats and 200 m

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

BTWB

3 RFT: Double Unders, Air Squats and 200 m

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

BTWB

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:

3 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

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

BTWB

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

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

Photo 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

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

Team 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

Back Squat 8-8-8-8 & 4 RFT: Runs, Air Squats and Push Press

Back Squat 8-8-8-8

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

BTWB

4 RFT: Runs, Air Squats and Push Press

4 rounds for time of:
Run 400m
30 Air Squats
15 Push Press (115#/75#)

BTWB

Squat photos by @robcwilson

Announcement Regarding “Skill/Strength/Accessory Work”:

While we recognize the need for and encourage everyone to work on weaknesses, build upon strengths, or just get extra fitness in; there are some rules to follow for gym etiquette re: “checkouts and extra work”.

If you are wanting to work on something extra before or after the class WOD, then you MUST check in with the coach of that class. The COACH will let you know what is acceptable to work on that will not interfere with class.
If there is room available and the logistics don’t impact the class (i.e. taking a rack or bar or box etc away from class) then you will be given an area to work in.
It is the athlete’s responsibility to clean up everything used, stay out of the way of the class, and did I say clean up?
Just because you want to work on something does not mean you get to use your favorite bar, box, spot on the cage, bumpers, rings etc. The class gets the priority.
Be respectful of the coach organizing and running the class, and the athletes completing the workout of the day.
When the class is over, check with the coach before the next class begins to not impact the incoming class time.
If you are taking class and subbing something, this does not apply, you will work with the coach to determine a substitute movement to fit as usual.
Remember there are rings and a rig upstairs to work on basic gymnastics movements.
We will work with you but need everyone’s help to follow the ground rules so that this avoids conflicts or shortage of space/equipment.
Note: We don’t allow anyone to follow any external programming on a consistent basis.

Results

Results cont

Back Squat 8-8-8-8

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

BTWB