Useful Links – Page 4 – SNORIDGE CROSSFIT

Overhead Squat 2-2-2 & FT: 3 Rounds Each of 3 Couplets

Overhead Squat 2-2-2

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

FT: 3 Rounds Each of 3 Couplets

For time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders
* One time for all 3 couplets

BTWB

Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 10
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.

Results

Results cont

Squat Snatch 1-1-1-1 & AMRAP 10 mins: Overhead Squats, Double Unders and AbMat Sit-ups

Squat Snatch 1-1-1-1

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

BTWB

AMRAP 10 mins: Overhead Squats, Double Unders and AbMat Sit-ups

Complete as many rounds as possible in 10 mins of:
12 Overhead Squats (95#/65#)
24 Double Unders
12 AbMat Sit-ups

BTWB

Photo by @robcwilson

The Teens class knocked out their version of the 12 Days of Christmas WOD tonight! Theirs was similar to the main gym version with a slight shuffling of some movements and a couple swapped out. It was still tough and they all gave it a big thumbs up!
HOLIDAY SCHEDULE:

This week we will have a normal class schedule through Thursday 12/21
Friday 12/22 we will have limited class times (with sign-ups) with the annual SRCF “12 Days of Christmas” WOD. Sign up for a wave in the gym. Wear some festive attire or an ugly holiday sweater!
Link to 12 WOD’s of Christmas
- 0930 class (Class Full)
- 1030 class (Class Full)
- 1130 class
- 1600 class (4pm) (almost full)
- 1700 class (5pm)
Saturday 12/23 the gym is CLOSED
Monday 12/25 the gym is CLOSED

Teens Class:

Saturday 12/23 the gym is CLOSED

Results

Results cont

Team WOD: Hotshots 19

“Hotshots 19“
As a team of 2 complete 6 rounds for time of:
30 Squats
19 Power cleans (135#/95#)
7 Strict Pull-ups
400m Run
Results
* Alternate work and rest for all reps, except run 400m each round together as a team.
Hotshots 19 is a Hero WOD in honor of 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

Thruster 10-10-10 & 5 RFT: Handstand Push-ups, Ring Dips, Toes-to-bars and Air Squats

Thruster 10-10-10

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

BTWB

5 RFT: Handstand Push-ups, Ring Dips, Toes-to-bars and Air Squats

5 rounds for time of:
6 Handstand Push-ups
9 Ring Dips
12 Toes-to-bars
15 Air Squats

BTWB

Photos of the Chalk Monsters by @robcwilson

Photo evidence of how chalk gets on the mats. #caughtchalkhanded #billfrankforcleaning #aholes

Leaked Images of Reebok Nano 8

Results
Results cont

Front Squat 3-3-3-3 & 10 RFT: Thrusters, Push-ups, Run, and Rest

Front Squat 3-3-3-3

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

BTWB

10 RFT: Thrusters, Push-ups, Run, and Rest

10 rounds for time of:
5 Thrusters (115#/75#)
10 Push-up (hand release)
Run 100m
Rest 1 min

BTWB

Photo by @robcwilson

Lifting: 1 Squat Snatch + 1 Hang Squat Snatch & Alt EMOM 10 mins: Overhead Squats and Double Unders

Lifting: 1 Squat Snatch + 1 Hang Squat Snatch

Squat Snatch 1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set
* Complex of 1 Snatch + 1 Hang.

BTWB

Alt EMOM 10 mins: Overhead Squats and Double Unders

Every 1 min for 10 mins, alternating between:
10 Overhead Squats, pick load
50 Double Unders
* Choose load you can do all 10 OHS UB.

BTWB

Photo by @robcwilson

Using a belt properly can help you confidently hit a new PR. Know how and when to wear one by reading below.

Belt Up

Results

Results cont

Hang Power Snatch : 1RM & 5 RFT: Rows, Kettlebell Swings and Runs

Hang Power Snatch : 1RM

Find your Hang Power Snatch 1 Rep Max

BTWB

5 RFT: Rows, Kettlebell Swings and Runs

5 rounds for time of:
Row 250m
15 Kettlebell Swings (70#/53#)
Run 200m

BTWB

Photo by @robcwilson

Tomorrow is Open Workout 17.5 (below)

The color of the day is blue, so wear a blue top and get ready to party after Friday Night Lights tomorrow night. Come to any class and you will get the WOD done. When you arrive please check in with the coach to be assigned a wave. Start warming up in time for your wave. We will not be running many waves as this one is for time with a 40 minute time cap. Be prepared to go!

Workout Description & Scorecard
Nicole Carroll’s Tips for Open Workout 17.5
Open Workout 17.5 Standards
General rules:

Use mats under your bar for any lifts at 95#
This WOD is for time with a 40 minute time cap; no tie breakers

Standards are straightforward:

Thrusters are hip crease below top of knee (no butt ball allowed) with lockout at the top and open hips/knees and arms extended
DU only counts when rope passes twice beneath the feet
Scaled version is 65#/45# and single-unders

Results
Results cont

Advanced RX: Squat Clean 1 Rep & Pt. 1 FT: Squat Cleans and Toes-to-bars & Pt. 2 21-15-9: Handstand Push-ups, Kettlebell Swings and Ring Dips

Advanced RX Class:

Squat Clean 1 Rep

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

BTWB

Pt. 1 FT: Squat Cleans and Toes-to-bars

For time:
12 Squat Cleans (165#/115#)
24 Toes-to-bars
9 Squat Cleans
18 Toes-to-bars
6 Squat Cleans
12 Toes-to-bars

Rest 3 minutes then Pt.2

BTWB

Pt. 2 21-15-9: Handstand Push-ups, Kettlebell Swings and Ring Dips

21-15-9 reps, for time of:
Handstand Push-up
Kettlebell Swing (70#/53#)
Ring Dip

BTWB

Photos by THE @robcwilson (of Twitter and Instagram fame, yes he got another pic featured on CrossFit’s social media)

Recovery day! Stretch and roll out that lower back and hamstrings. Monday will be a bodyweight workout to get the muscles loose and blood flowing. If you are registered and completing 17.1 on Monday then you have up until the 4pm class to get ‘er done. Then you have to hustle to enter your score.

Make sure you enter your score on the Games site by Monday at 5pm!

Team SnoRidge CrossFit Open Count: 45

Inside the Leaderboard: What It Takes to Win

Fittest On Earth: A Decade of Fitness–Official Trailer

Results

Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings

As a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)

* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.
Post total rounds.

BTWB

17.1 Photos by @robcwilson

Make sure you enter your score on the Games site by Monday at 5pm!

Team SnoRidge CrossFit Open Count: 45

The team is growing!

Update Show: Top Teams, Masters And Teenagers To Watch

Results

Advanced RX: AMRAP 15 mins: Snatches, Cleans and Jerks & FT: 5 Rounds Cindy; 3 Rounds DT; Row

Advanced RX Class:

AMRAP 15 mins: Snatches, Cleans and Jerks

Complete as many reps as possible in 15 mins of:
max rep Squat Snatches, pick load, 3 mins
Rest 3 mins
max rep Squat Cleans, pick load, 3 mins
Rest 3 mins
max rep Jerks, pick load, 3 mins

BTWB

FT: 5 Rounds Cindy; 3 Rounds DT; Row

For time:
5 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
— then —
3 rounds of “DT”:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
— then —
Row 1000m

BTWB

Photo by @robcwilson

This week the 2017 Open begins!

If you haven’t registered we encourage everyone to do it. This will be the 7th year of the Open and we have had a great gym turnout each and every year. This competition is a worldwide CrossFit event that you get to participate in within the familiar confines of your own gym community. Registering helps hold you accountable, pushes you to set and achieve goals, serves as a test of your fitness, and is flat out fun! It doesn’t matter if you are chasing Regionals or if you’re an everyday CrossFitter, these five weeks you will push harder, judge and cheer on your buddy, and learn a little about yourself through the process.

Announcement will be this Thursday at 5pm and we will watch it stream live in the lobby. Friday we will program 17.1 for all class times (Our Friday Night Lights). Check the link below if you are signed up to see if you are listed under our Team.

Team SnoRidge CrossFit Open Count: 31

Results