Category: Standard RX

Power Clean 1-1-1-1-1 & AMRAP 15 mins: Burpees, Wall Balls, Handstand Push-ups, Power Cleans and Muscle-Ups

SnoRidge CF_Rack_Chris PPower Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Burpees, Wall Balls, Handstand Push-ups, Power Cleans and Muscle-Ups

Complete as many rounds as possible in 15 mins of:
50 Burpees
40 Wall Balls (20#/14#)
30 Handstand Push-ups
20 Power Cleans (185#/115#)
10 Muscle-ups

*Scale MU to 10 Strict Pull-ups

BTWB 

Photo by @robcwilson

Coach B tells you all about the LiftOff:

‘Do You Even Liftoff, Bro?’

Next Up:

The CrossFit LiftOff is coming this Friday, Nov. 6. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced.  We will program the Snatch and Clean and Jerk events on 11/6 for all class times.

On Monday 11/9 we will plan to program the LiftOff WOD (unless the WOD includes equipment we cannot logistically handle on Monday).  For those who register online and are unable to complete the WOD prior to the Monday, 5PM PST deadline you have the option to complete the WOD this Saturday 11/7 at the 0930 class (after the team workout gets going).  Only those who are actually registered have this option.

There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.

* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!

Results

Results cont

Bench Press 3-3-3-3-3 & FT: Rope Climbs, Push Press and Rows

SnoRidge CF_Push PressBench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

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

BTWB

FT: Rope Climbs, Push Press and Rows

For time:
5 Rope Climbs, 15 ft
100 Push Press (75#/55#)
Row 1000m

BTWB 

SnoRidge CF_Rope ClimbPhotos by @robcwilson

Next Up:

The CrossFit LiftOff is coming this Friday, Nov. 6. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced.  We will program the Snatch and Clean and Jerk events on 11/6 for all class times.

On Monday 11/9 we will plan to program the LiftOff WOD (unless the WOD includes equipment we cannot logistically handle on Monday).  For those who register online and are unable to complete the WOD prior to the Monday, 5PM PST deadline you have the option to complete the WOD this Saturday 11/7 at the 0930 class (after the team workout gets going).  Only those who are actually registered have this option.

There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.

* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Results

Results cont

Front Squat 3-3-3-3-3 & Chipper: Front Squats, Pull-ups, Bar Muscle-ups

SnoRidge CF_Front Squat BombFront Squat 3-3-3-3-3

Front Squat 3-3-3-3-3

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

BTWB

Chipper: Front Squats, Pull-ups, Chest-to-Pull-ups and Bar Muscle-ups

For time:
21 Front Squats (95#/65#)
21 Pull-ups
15 Front Squats (135#/95#)
15 Chest-to-bar Pull-ups
9 Front Squats (185#/125#)
9 Bar Muscle Ups

BTWB 

SnoRidge CF_Front Squats

Welcome to Taylor and Amanda S. who recently completed OnRamp along with Kim S., Raine, Stephen, and Jeremy R.

Photos by @robcwilson

Housekeeping announcement regarding kids and pets:

We want to remind parents that the Squatch Cave is where we need your kids to stay. Please ensure your little one(s) are not in the front lobby or at the desk.  The lobby area is meant for members to roll out, hang out, and generally needs to be a kid free zone. Please help the kids understand our rules and that staying put in the Cave is needed for their safety.

We have a received a few comments regarding the gym turning into a “kennel”. Going forward the dog policy is that member’s dogs will need to stay outside of the gym and can’t be out in the gym floor or tied up in the lobby (Obviously the only exception is Zoe).  They can be leashed out back if needed.  Dog hair, barking, accidents, allergy concerns, and several playing dogs unfortunately is very disruptive so we need to make this change.

Please know this isn’t due to any single child, pet or incident whatsoever.  We just felt this is a necessary decision to proactively address before there is some sort of problem or complaint. Please do not read anything more into this! There is and was no “drama”! Thanks for your understanding, we love pets but recognize that not everyone else does.  We want a business that is fun, friendly and family focused; but also clean, orderly, predictable, and appealing to all of our members beyond just a workout. We need everyone’s help to make that happen.

Results 

Results cont

Frankenchipper 2.0

Frankenchipper 2.0

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

BTWB

Frankenchipper 2015
7th Annual Frankenchipper photo by @robcwilson

Saturday was our SRCF annual tradition costume-required “Frankenchipper”! This time we unveiled a new version of our Frankenchipper. This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the new version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. Thanks for making it the event that it is!

Save your costumes from this year and next year we can have a “costume swap” for those who are interested.

Results

Results cont

Frankenchipper 2015_Goofy

Lifting: Squat Cleans and Hang Squat Cleans & 21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

SnoRidge CF_HSPU by CassieLifting: Squat Cleans and Hang Squat Cleans

Squat Clean 1-1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1-1, using heaviest weight per set

*Perform as a complex 1+1

BTWB

21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

21-15-9 reps, for time of:
Power Clean (95#/65#)
Handstand Push-up
Overhead Squat (95#/65#)

BTWB 

Picture by @robcwilson

Squatting For Strength Vs. Squatting For Mass www.boxlifemagazine.com

Results

Results cont

Alt EMOM 10 mins: Knees To Elbows and Ring Dips & 7 RFT: Deadlifts, Burpees and Pull-ups

SnoRidge CF_DL by OllieAlt EMOM 10 mins: Knees To Elbows and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Knees To Elbows
5 Ring Dips

BTWB

7 RFT: Deadlifts, Burpees and Pull-ups

7 rounds for time of:
8 Deadlifts (225#/155#)
9 Burpees
10 Pull-ups

BTWB 

Photo by @robcwilson

Events:

Saturday 10/31 SRCF “Frankenchipper 2.0” WOD:

On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD but this year will feature a new version of the workout which is a mash-up of different benchmark CrossFit “Girls”. Recycle your costume or borrow something from the kids or a friend, either way if you don’t wear one you will get a devilish penalty.

Next Up:

The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced.  We will program the events between 11/5 and 11/7.  There will be age and weight classes and prizes in those categories from Rogue Fitness.

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Results

Results cont