Community. Coaching. Caring. Since 2009.
Alt EMOM 10 mins: Touch And Go Deadlifts and DU’sEvery 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
21-15-9 reps, for time of:
Kettlebell Swings (70#/53#)
Box Jumps (30″/24″)
Ring Dips
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
4 rounds of:
8 Thrusters (135#/95#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
Congrats to everyone on the Back Squat PR’s (Personal Record) today!
Final Individual events announced for Regionals and they look like Sunday will be exciting!
Regionals: Individual Event 6 Details
Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go), pick load
3 Muscle-ups
*Scale to 3 Strict Pull-ups or 3 Jumping MU
AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall BallsComplete as many rounds as possible in 16 mins of:
Run 200m
7 Power Cleans (185#/125#)
14 Chest-to-bar Pull-ups
21 Wall Balls (20#/14#)
Photo by @robcwilson
Update Show: Events 1 and 2 Announced
Lifting: Squat Snatch + Overhead SquatSquat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 rounds for time of:
Run 400m
7 Squat Snatches (135#/95#)
14 Lateral Burpee Over Bars
2 rounds for time of:
10 Toes-to-bars
10 Knees To Elbows
10 Hollow Rocks
Photo by @robcwilson
The first 2 CF Games Regional Events were announced and these are HARD. As in Day 1 might eliminate some athletes right out of the gate.
2016 Regional Events Announced (Individual, Friday)
For time:
Row 1000m
90 Double Unders
30 Burpee Pull Ups
Photo by @robcwilson
Ben Smith, Spencer Hendel and Austin Maelleolo tackle the entire 2013 Regional workout lineup: 2013 Regional Marathon
Clean & Jerk 1-1-1-1-1Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 800m
30 Clean & Jerks, pick load
Run 800m
Photo by @robcwilson
Welcome to Megan, Robbie, and Phillip who all completed OnRamp in April. Help make them feel welcome! Our next OnRamp for May is full. We are wide open for June OnRamp which begins on Tuesday, June 2nd.
Complete as many rounds as possible in 4 mins of:
7 Overhead Squats (75#/55#)
20 Double Unders
*Rest 4 Minutes between AMRAP #1 and AMRAP #2
Complete as many rounds as possible in 4 mins of:
7 Kettlebell Swings (70#/53#)
7 Box Jump Overs (24″/20″)
Photo by @robcwilson
Nutrition:
As a member of SnoRidge CrossFit, you are able to order a Sampler Pack of Paleo Nick’s 12 Paleo Ice Age Meals for $109.99. Orders are shipped every two weeks.
Next Order Cutoff Time: May 2nd at 12:00PM PST
The meals will be delivered to SnoRidge CrossFit on: May 4th
You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym (you can also click the badge link over on the right hand side of the page —> ). You can request substitutions in the order comments field for a different menu item and they will try to accommodate. Sampler includes:
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets
Bench Press 8-8-8-8Bench Press 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
21 Hang Power Snatches (75#/55#)
12 Toes-to-bars
Run 400m
Photo by @robcwilson
May OnRamp is now full. If you or someone you know is interested in signing up please “Contact” us about June.
Congrats to all who completed the Spartan Race this past weekend in Snohomish! It was a big group of SnoRidge Spartans (Bill, Megan, Rob W., Chris S., Michelle S., Christine, Shay, Taylor Sue, Alicia G., Joel, Scott and Jill H.) who completed the long, muddy, and challenging obstacle/burpee course.
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
1 Squat Clean + 1 Front Squat (Work to a heavier load than you will use for the WOD)
Chipper: Rows, AbMat Sit-ups, Air Squats, Ball Slams, Pull-ups, HSPU, Front SquatsFor time:
Row 1000m
60 AbMat Sit-ups
50 Air Squats
40 Ball Slams (30#/20#)
30 Pull-ups
20 Handstand Push Ups
10 Front Squats (185#/135#)
5 rounds for time of:
12 Kettlebell Swings (53#/35#)
12 Power Cleans (115#/75#)
12 Box Jumps (24″/20″)
