Community. Coaching. Caring. Since 2009.
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral BurpeesFor time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#65#)
10 Lateral Burpee (Over Barbell)
Alt EMOM 10 mins: Power Cleans and Toes-to-barsEvery 1 min for 10 mins, alternating between:
2 Power Cleans, pick load
10 Toes-to-bars
For time:
15 Burpees
10 Clean & Jerks (135#/95#)
Run 400m
10 Clean & Jerks
Run 400m
10 Clean & Jerks
15 Burpees
Bench Press 5-5-5-5-5Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
30 Double Unders
15 Thrusters (75#/55#)
Photos by @robcwilson
Happy birthday to my favorite Assistant TO the Head Coach, HR Director, Programming Inspector, Director of Customer Relations, Chief Workout Explainer, and Partner in Crime ~ Coach Michelle! #iusedastupidpicture #mstillneedsinstagram #forever29
Team SnoRidge CrossFit Open Count: 22
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.
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 SnatchesIn 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
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Front Squats, Pull-ups and Box JumpsComplete as many rounds as possible in 15 mins of:
5 Front Squats (135#/95#)
10 Pull-ups
15 Box Jumps (24″/20″)
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 10
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
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…
Team WOD: Team Linda20-18-16-14-12-10-8-6-4-2 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.
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.
REGISTER NOW FOR THE 2017 OPEN
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.
Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & JerksAs 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.
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.
REGISTER NOW FOR THE 2017 OPEN
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.
Muscle-ups or Strict Pull-ups: 3x Max RepMuscle-ups or Strict Pull-ups 3x Max Rep
Rest as needed between sets
4 rounds for time of:
50 Double Unders
10 Burpee Box Jumps (24″/20″)
15 Kettlebell Swings (70#/53#)
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.
Conquering Your First Strict Pull-up
THE OPEN BEGINS FEBRUARY 23.
Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat CleansHang 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
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.
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.
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.
