Category: Video and Media

Team WOD: AMRAP 25 mins: Run, Dumbbell PP, Air Squats, Dumbbell FS, Push-ups, Dumbbell Lunges, and Calorie Row

As a Team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (as a team)
50 Dumbbell Push Press (35#/20#)
50 Air Squats
50 Dumbbell Front Squats (35#/20#)
50 Hand Release Push-Ups
50 Dumbbell Walking Lunges (35#/20#)
50 Row Calories
* Break up reps with your teammate. Only one member working at a time for all movements except the run.

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Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 18

THE SECRET TO 17.1

Squat Snatch 1-1-1-1-1 & AMRAP 9 mins w/ Buy-in: Rows and Squat Snatches

Squat Snatch 1-1-1-1-1

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

AMRAP 9 mins w/ Buy-in: Rows and Squat Snatches

In 9 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Squat Snatch (155#/105#)

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 11

Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to https://games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Overhead Squat Therapy
Results
Results cont

Front Squat 3-3-3-3 & AMRAP 15 mins: Front Squats, Pull-ups and Box Jumps

Front Squat 3-3-3-3

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

Patience, Time and Pull-Ups CrossFit Journal

AMRAP 15 mins: Front Squats, Pull-ups and Box Jumps

Complete as many rounds as possible in 15 mins of:
5 Front Squats (135#/95#)
10 Pull-ups
15 Box Jumps (24″/20″)

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Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 10

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Super easy and not complicated at all!

If you do this right the first time you have completed 17.0 and will earn a bonus of 1000 points towards your Open Score…

2017 CrossFit Judges Course

Advanced RX: Team WOD: Team Linda

Advanced RX Class:

Team WOD: Team Linda

20-18-16-14-12-10-8-6-4-2 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Squat Clean, 0.75x bodyweight

Partner up and split reps as you go. Use three bars. If % BW is not similar then adjust weights for each person as needed.

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Photo by @robcwilson

Get signed up for the Open now! Let’s grow the team. Make sure you select our affiliate when you register and join a team.

The course offers an introduction to the skills a judge will use during any CrossFit competition. It includes general information on competition rules, regulations and common movements. Once the movement modules have been reviewed, the aspiring judge will test their skills on the final exam.
Anyone who intends to manage an affiliate, judge an aspiring regional athlete, or review Open video submissions must take and pass the 2017 CrossFit Judges Course. It’s also required for the Online Qualifier, Regional and Games judges. It costs $10.

2017 CrossFit Judges Course

Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks

As a Team of 2 complete for time:
50 Wall Ball (Partner) (20#/14#)
40 Bumper Plate Burpees (45#)
30 Power Clean & Jerks (115#/75#)
40 Wall Ball (Partner)
30 Bumper Plate Burpees
20 Power Clean & Jerks
30 Wall Ball (Partner)
20 Bumper Plate Burpees
10 Power Clean & Jerks

* One bar per team. Alternate WB throws back and forth. One bumper (45#) for burpees, open hips on top.
Post total time.

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Photo by @robcwilson

Get signed up for the Open now! Let’s grow the team. Make sure you select our affiliate when you register and join a team.

Muscle-ups or Strict Pull-ups: 3x Max Rep & 4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings

Muscle-ups or Strict Pull-ups: 3x Max Rep

Muscle-ups or Strict Pull-ups 3x Max Rep

Rest as needed between sets

Conquering Your First Strict Pull-up

4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings

4 rounds for time of:
50 Double Unders
10 Burpee Box Jumps (24″/20″)
15 Kettlebell Swings (70#/53#)

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Photo by @robcwilson

Some progressions to practice regularly to build towards strict pull-ups: Bar Hangs, Ring Rows, Negative or Eccentric Pull-ups, Assisted Pull-up. Use them all.

THE OPEN BEGINS FEBRUARY 23.

Pull-Up Virtuosity: Part 1

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Team AMRAP Audibles

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

As a team of 2 complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans (185#/135#)
Rest 5 minutes then Pt. 2

Alternate full rounds with your partner.

Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

As a team of 2 complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads (135#/95#)
24 Double Unders

Alternate after each movement with your partner.

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Photo by @robcwilson

It was such a big Advanced RX class that today was all audibles. After some lifting it became “on the fly programming” for some fun team workouts.

Efficiency Tips: Barbell Cycling from the CrossFit Journal

Back Squat 3-3-3-3-3 & Row : 1000m/500m/250m Intervals

Back Squat 3-3-3-3-3

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

Row : 1000m/500m/250m Intervals

Each for time:
Row 1000m
Row 500m
Row 250m

Rest 1 min between efforts.

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Seeing the pic above makes me realize I didn’t row hard enough today…

Photo by @robcwilson

Welcome to our January OnRampers: Kevin, Amanda, Stuart, Jason, Scott, Cindy and Julie!

How to Hollow Rock

Bench Press 1-1-1-1-1 & 3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

Bench Press 1-1-1-1-1

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

The Best of the 2016 Regionals

3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Power Snatch (95#/65#)

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Bundle up and bench Photo by @robcwilson

With the frigid temps make sure you bundle up to the gym and warm-up properly. Take the time to ensure you do the warm-up on the board and reduce your risk of injury. Get your body prepared before just jumping into the workout.