Category: Standard RX

Front Squat : 1 Rep Max & 4 RFT: Runs, Walking Lunges and Box Jump Overs

Front Squat : 1 Rep Max

Record your best Front Squat 1 Rep Max lift.

BTWB

SnoRidge CF_Box Jump by Rob W4 RFT: Runs, Walking Lunges and Box Jump Overs

4 rounds for time of:
Run 400m
Walking Lunge 30m
20 Box Jump Overs (24″/20″)

BTWB 

The Team Series begins tomorrow! Workouts will be announced tomorrow after 5 pm. Teams will have the next week to manage their workouts and submit their results before the deadline: 5 pm PT, Sept. 14.

A few SRCF “Rules” on the Team Series:

  1. Class and regular programming takes priority; this means teams will need to adjust based on logistics such as equipment, size of class, availability of space/workout area, etc.
  2. See above ^^^. Don’t be the team that wants to take over the gym. You aren’t going to win part of the $15ok purse unless you signed Ben Smith, Rich Froning, and Sam Briggs to your team (If you did sign them then you can have the gym all week at your disposal).
  3. Plan your workouts with your team for availability and be smart. Don’t pick the two longest and most taxing workouts to do on the same day. That would be dumb.
  4. Saturday is NOT the day to plan to do all your Team WOD’s. You have almost a week, spread them out.
  5. Be on time, warm up EARLY out of the way with a purpose, and get your work done with minimal disruption to the schedule.
  6. When you are done, clean up promptly. While it is fun to share a FitAid with your mates, do it after you put things away.
  7. DO NOT under ANY circumstance consider asking me to have the gym open for a special time for you to do your team workouts. This includes asking to use the gym during OnRamp or showing up Saturday at 0930 during the Team Class or 1030 during the Advanced Class and expecting to get it done. I WILL a) say NO and b) freak out on you.
  8. Enjoy the team workouts and have fun!

It’s Time to Team Up

Results

Results cont

Team Death By Hang Squat Clean & Team Tailpipe

Team WOD:

SnoRidge CF_KB Rack Michelle NPt. 1: Team “Death By” Hang Squat Clean

Death By Hang Squat Clean

With a continously running clock perform:
2 Hang Squat Cleans (135#/95#) in the first 1 min
4 Hang Squat Cleans in the second 1 min
6 Hang Squat Cleans in the third 1 min
…
Continuing this for as long as you are able.
In Teams of 2:
During the first 1:00, your team must complete 2 Hang Cleans, 4 in the second minute, etc. continuing each minute until you cannot complete the total number of reps for the round.
* One bar per team
** Break up your reps however you please, just as long as your team completes the total amount of reps in a given minute.

BTWB * Rest 5 minutes after “Death By” Hang Clean

Pt. 2: Team “Tailpipe”

3 rounds of:
Person 1 rows 250 meters while Person 2 holds 2 kettlebells in rack position (53#/35#). When Person 1 is done rowing, they switch places.

Post total time.

BTWB 

Pics by @robcwilson

Labor Schedule on Monday will be normal class times!

SnoRidge CF_Tailpipe by Rob W

Results

Team "Death By" Hang Squat Clean

Team "Death By" Hang Squat Clean

Death By Hang Squat Clean

With a continously running clock perform:
2 Hang Squat Cleans, 135/95 lbs in the first 1 min
4 Hang Squat Cleans, 135/95 lbs in the second 1 min
6 Hang Squat Cleans, 135/95 lbs in the third 1 min
…
Continuing this for as long as you are able.
In Teams of 2:
During the first 1:00, your team must complete 2 Hang Cleans, 4 in the second minute, etc. continuing each minute until you cannot complete the total number of reps for the round.
* One bar per team
** Break up your reps however you please, just as long as your team completes the total amount of reps in a given minute.

BTWB

Lifting: Shoulder Press and Push Press & 5 RFT: Runs, Kettlebell Swings and Ring Dips

SnoRidge CF_Reflection by Rob WLifting: Shoulder Press and Push Press

Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set

* Complete 5 x 3 Strict Press, then build from last Strict Press and do 5 x 1 of Push Press.

BTWB

5 RFT: Runs, Kettlebell Swings and Ring Dips

5 rounds for time of:
Run 200m
15 Kettlebell Swings (70#/53#)
9 Ring Dips

BTWB 

Pic by @robcwilson

It’s Time to Team Up

Results

Results cont

Back Squat 2-2-2-2-2 & Christine & Every 2 mins for 10 mins: Hang Squat Cleans and Rope Climb (Legless)s

Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

Work up to 85-90% of 1 RM
Rest as needed between sets.

BTWB

Christine

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
Box Jumps are 20" for all to RX. Men can use 24" to RX+.
Use your bodyweight (BW) for DL to RX. **Coaches: Write "RX" next to name/time if RX, otherwise leave blank next to time for scaled. (don’t write load)**

BTWB

Every 2 mins for 10 mins: Hang Squat Cleans and Rope Climb (Legless)s

Every 2 mins for 10 mins do:
3 Hang Squat Cleans, 155/105 lbs
2 Rope Climb (Legless)s

BTWB

Back Squat 2-2-2-2-2 & Christine

SnoRidge CF_Back Squat by Rob WBack Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

Rest as needed between sets.

BTWB

“Christine”

3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (24″/20″)

BTWB 

Pics by @robcwilson

SnoRidge CF_Christine by Rob W

“Macho Man” CrossFit Workout with Matt Fraser, Katrin Davidsdottir, Brooke Ence, Michelle Letendre and EZ Muhammad at CF New England

This “Death by” WOD looks unbelievably brutal.

Results

Results cont

Hang Squat Snatch 1-1-1-1-1 & CrossFit Games Open 13.1

SnoRidge CF_Power Snatch BrettHang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.

BTWB

CrossFit Games Open 13.1

As many reps in 17 mins as you can of:
40 Burpees
30 Snatches (75#/45#)
30 Burpees
30 Snatches (135#/75#)
20 Burpees
30 Snatches (165#/100#)
10 Burpees
Snatch (210#/120#)

Put your tiebreak times in the notes.
*  This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. Clean and Jerk is not permitted.
Score is total reps completed.

BTWB  
The Team Series is almost here! Most teams are registered. If you missed the deadline but are part of a team that hasn’t paid your registration and would rather put it into a gym fund towards new equipment let us know.
Team Series Update: September 2, 2015
Results
Results cont

Alt EMOM 10 mins: Strict Pull-ups and Deficit Handstand Push Ups & AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters

Alt EMOM 10 mins: Strict Pull-ups and Deficit Handstand Push Ups

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
4 Deficit Handstand Push Ups

* HSPU: Kipping allowed for deficit or scale to HSPU, box pike, etc.

BTWB

SnoRidge CF_Rest or Mobi by Rob WAMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters

Complete as many rounds as possible in 7 mins of:
7 Chest-to-bar Pull-ups
7 Thrusters (95#/65#)

BTWB

Photo by @robcwilson

Congrats to Joel on earning his 100th WOD Club T tonight!
Read: How We Program Workouts and Some Tough Love by Freddy Camacho, CrossFit Of Fremont
I am consistently asked about how I program for us. In the below link are the exact same principles I use in programming our gym. The other 2 principles I use in addition to the 3 that Freddy lists are:
4) Repeatability: I program workouts and benchmarks to establish a baseline and to monitor overall gym progress. This includes but is not limited to strength workouts, past WOD’s that are “faves” of mine, Hero WOD’s, Benchmarks aka the “Girls”, and other workouts such as past Open, Regionals or Games WOD’s. This allows me to monitor gym progress.
5) Variance and Responsibility: I believe that CrossFit needs to vary not only movements, load and time; but also intensity, style of workout, and overall intended effect on a day to day basis. Workouts should not repeat a basic pattern for more than 2 days in a row (such as pull-pull-pull, or heavy-heavy-heavy etc.) Some weeks it may seem like a squat week, and some may seem like a push week but I balance all of them in my programming. If you come 5-6 days in a row, then you will see some repeatability, but that is because you should be taking a rest day. I do NOT program a workout I feel is a stupid amount of reps, time, or movements simply because you saw it on another website or someone instagrammed themselves sprawled out on the floor and said “ermagherd this crushed me you guys need to do this!”. We will not program a 60 minute chipper and 30 legless rope climbs or 250 burpees.
With these principles I follow a basic template. We will always do an Oly lift and squat each week, and either push or pull for strength. We will work on basic gymnastics skills regularly. We will always vary the conditioning across broad time and modal domains, and we will always give you opportunities to get coached and get your ass kicked depending on your skill and intensity.

OnRamp:

Next week we begin our September OnRamp.  The schedule is below.  If you know anyone interested in CrossFit tell them now is the time to start!

Our September OnRamp Schedule is:

  • Tues. 9/8 at 7pm
  • Thurs. 9/10 at 7pm
  • Sat 9/12 at 8:30am
  • Tues. 9/15 at 7pm
  • Thurs. 9/17 at 7pm
  • Sat 9/19 at 8:30am

* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
“The Myth of Adrenal Fatigue” – CrossFit Journal [article]

Results

Results cont

SNORIDGE CROSSFIT