Useful Links – Page 6 – SNORIDGE CROSSFIT

Advanced RX: EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats & 7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups and Run

Advanced RX Class:

EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
(As a complex 1 PC + 1HC + 1FS)

BTWB

7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups andRun

7 rounds for time of:
1 Legless Rope Climb, 15 ft
30 Double Unders
8 Handstand Push-ups
Run 200m

BTWB

SnoRidge CrossFit_Everyday Warrior_Group

Photo by @robcwilson

This Thursday we are planning to retest the 30 Day Stop the Slop Performance Challenge. If weather does not look like it will cooperate we will move it to this Wednesday. Stay tuned!

There are too many who haven’t signed up for the Open yet but are planning to. Don’t wait. Sign up now!

Results

Overhead Squat 2-2-2-2-2 & Chipper: Double Unders, Deadlifts, Box Jumps, Ring Dips, Hang PC, and OH Squats

Overhead Squat 2-2-2-2-2

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

BTWB

Chipper: Double Unders, Deadlifts, Box Jumps, Ring Dips, Hang PC, and OH Squats

For time:
100 Double Unders
50 Deadlifts (155#/115#)
40 Box Jumps (24″/20″)
30 Ring Dips
20 Hang Power Cleans (155#/115#)
10 Overhead Squats (155#/115#)

BTWB

Photo by @robcwilson

Events:

Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!

What is it? “Stop the Slop” is both a 30 day Nutrition Challenge and a 30 Day Performance Challenge. For the next month the focus of “Stop the Slop” is not only to eat right, but also to clean up technique and form. Use this time to work on becoming more efficient in movements, transitions, and rest. Get more consistent at coming into the gym, recovering correctly, sleeping better and improving mobility. As the month moves on and your nutrition and performance improve, increase the intensity and see what results you get after the month is over.

You can choose to buy-in to either challenge ($25 per challenge). You do not have to do both. This will go into a pool to be paid out to each challenge winner. You can only win the challenge you buy into. Winners are based on % of weight loss for the 30 days and % improvement of time for the WOD. After 30 days we will re-test the WOD and conduct final weigh-in’s for both challenges.

* Weigh-in’s for the nutrition challenge and buy-in ($25) are due Wednesday, as well as buy-in ($25) for the Performance WOD. If you can’t make it in then weigh-in/buy-in and make up the WOD by end of day Thursday 1/14 (this is the only make-up day).

When: Official start and weigh-in begins Wed. 1/13 and Challenge ends with a re-test on Thursday 2/11.
We will follow last year’s challenges and rules. You get to choose which ones you participate in.
Details:

Date: Runs from Wed. 1/13 – Thurs. 2/11
Buy-In: $25 per challenge (you can choose which challenge you want to participate in; 1, 2 or both)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa.
Nutrition Challenge Weigh-in: In the gym beginning and end of challenge required for Nutrition Challenge only; no weigh-in during. (Stay away from the scale until it’s over)
- Whole30: If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
- Cleanse: If you are intending to complete an Advocare 10 Day Cleanse or 10 Day Purium Cleanse then see Michelle to get set up
Performance Challenge WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”. We will run two waves each class so you can take turns judging/counting one another.
- There will be a new change to the WOD along with a different barbell movement this year.
One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
Prizes for the winners will be determined based on how many enter.

“Rethinking Weight Loss and the Reasons We’re ‘Always Hungry’,” The New York Times.

Results

Results cont

Advanced RX: Clean & Jerk 1-1-1 & AMReps 8 mins: Muscle Ups and Clean & Jerks

Advanced RX Class:

Clean & Jerk 1-1-1

Use the heaviest weight you can for each set.

BTWB

Alternating Tabata: Muscle Ups and Clean & Jerks

As many reps in 8 mins as you can of:
Muscle Up 20 secs
Rest 10 secs
Clean & Jerk (135#/95#) 20 secs
Rest 10 secs

BTWB

Wall Balls : Max Set

A single set of Wall Balls for max reps.
*Rest 5 minutes after main WOD.

BTWB

Photo by @robcwilson

Results

SnoRidge CF_Grip

Events:

Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!

Date: Runs from Wed. 1/13 – Thurs. 2/11
Buy-In: $25 per challenge (you can choose which challenge you want to participate in; 1, 2 or both)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa.
Nutrition Challenge Weigh-in: In the gym beginning and end of challenge required for Nutrition Challenge only; no weigh-in during. (Stay away from the scale until it’s over)
- Whole30: If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
- Cleanse: If you are intending to complete an Advocare 10 Day Cleanse or 10 Day Purium Cleanse then see Michelle to get set up
Performance Challenge WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”. We will run two waves each class so you can take turns judging/counting one another.
- There will be a new change to the WOD along with a different barbell movement this year.
One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
Prizes for the winners will be determined based on how many enter.

Team WOD: Fight Gone Bad "Task Priority"

Team WOD: Fight Gone Bad “Task Priority”

For Time:
100 Wall Balls (20#/14#)
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jump
100 Push Presses (75#/55#)
100 Rows

Post total time.
*Team of 2, share ball, bar, rower and box. Alternate work with your partner and split reps as a team.

BTWB

Photo by @robcwilson

Events:

Our 4th annual “Stop the Slop Challenge” begins Wednesday 1/13!

Date: Runs from Wed. 1/13 – Thurs. 2/11
Buy-In: $25 per challenge (you can choose which challenge you want to participate in; 1, 2 or both)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa.
Nutrition Challenge Weigh-in: In the gym beginning and end of challenge required for Nutrition Challenge only; no weigh-in during. (Stay away from the scale until it’s over)
- Whole30: If you don’t have one then ask us for a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
- Cleanse: If you are intending to complete an Advocare 10 Day Cleanse or 10 Day Purium Cleanse then see Michelle to get set up
Performance Challenge WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”. We will run two waves each class so you can take turns judging/counting one another.
- There will be a new change to the WOD along with a different barbell movement this year.
One winner in each category: 1) Nutrition Challenge, 2) Performance Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
Prizes for the winners will be determined based on how many enter.

Results

Hang Power Snatch 1-1-1-1-1 & AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Hang Power Snatch 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Complete as many rounds as possible in 15 mins of:
20 Ball Slams (30#/20#)
10 Knees To Elbows
1 Rope Climb

BTWB

Photo by @robcwilson

Holiday Schedule:

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

On Christmas Eve we will run our Annual “12 Days of Xmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Please sign up on the whiteboard!

The Open is coming!

2016 Reebok CrossFit Games Season Schedule

Results

Results cont

Advanced RX: Clean & Jerk : 2 Rep Max & Horton

Advanced RX Class:

Clean & Jerk : 2 Rep Max

Find your Clean & Jerk 2 Rep Max.

*Touch and Go.

BTWB

“Horton“

As a Team of 2 complete 9 rounds for time of:
9 Bar Muscle-ups
11 Clean & Jerks (155#/105#)
50-yard buddy carry

Post total time.
* Share the work with your partner however you choose with only one person working at a time for Bar MU and C&J.
** Solo version is 5 reps of each exercise and carry a heavy sandbag.

BTWB

Photo by @robcwilson

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family. ~ www.crossfit.com
Learn more about the Heroes 4 Horton fundraising event.

Results

Advanced RX: Back Squat 5-5-3-3-1-1-1 & 3 RFT: Run, Hang Power Snatches and Back Squats & 21-15-9: Toes-to-bars and AbMat Sit-ups

Advanced RX Class:

Back Squat 5-5-3-3-1-1-1

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

BTWB

3 RFT: Run, Hang Power Snatches and Back Squats

3 rounds for time of:
Run 400m
10 Hang Power Snatches (135#/95#)
20 Back Squats (135#/95#)

BTWB

21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up

BTWB

Congrats to Jules for placing 1st place in the Teens division at the Elysian Games on Sunday!

Events:

Next Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class next Saturday. Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).

Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.

Results

Team 9/11 WOD & 21-15-9: Toes-to-bars and AbMat Sit-ups

Team 9/11 WOD

As a Team of 2 Complete for Time:

Row, 2001 m
— then —
9 rounds of:
11 Box Jump Overs (24″/20″)
11 Thrusters (95#/65#)
11 Kettlebell Swings (53#/35#)

* Alternate work as you go with your partner. One rower, box, bar, KB per team

BTWB

21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up

BTWB

Congrats to Jules for placing 1st place in the Teens division at the Elysian Games on Sunday!

Events:

Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.

Results

Team WOD: Runs, Overhead Squats, Rope Climbs

In teams of 2 complete:

AMRAP#1 in 10 Minutes:
200m Run
Max Rep Overhead Squat (95#/65#)
* Rest 2 Minutes
AMRAP #2 10 Minutes:
200m Run
Max Rep Rope Climbs (15′)
* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.
** Sub 2 Supine Rope Climbs to each Rope Climb.
*** If class size is large start 1/2 teams on AMRAP #1 and other teams on AMRAP #2

BTWB

Pic by @robcwilson

Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.

Get your team together! You will need 2 male and 2 female teammates. For the team series you can choose scaled or RX for each workout either week (no requirement to RX all workouts both weeks to compete). There will be a series of workouts released for both weeks in which you will have 6 days to complete them and submit your scores.

Spencer had an idea for any teams that hadn’t yet registered to divert their team fee instead into a pool used to purchase gym equipment. If you are interested in that option let us know!

Results

EMOM for 6 mins: Clean & Jerk & AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run

Every 1 min for 6 mins: Clean & Jerk

2 Clean & Jerks, pick load

Every 1 min for 6 mins.

BTWB

AMRAP 15 mins: Power Cleans, AbMat Sit-ups and Run

Complete as many rounds as possible in 15 mins of:
5 Power Cleans (135#/95#)
20 AbMat Sit-ups
Run 200m

BTWB

2015 CrossFit Games Recap www.boxlifemagazine.com

2015 Games Video Archive

Events:

Tomorrow Saturday Aug. 1st is 31Heroes!

“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.”

This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.

We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.

Results

Result cont