Video and Media – Page 65 – SNORIDGE CROSSFIT

Bench Press: 10-8-6-4-2 & FGB Style: Row Calories, Box Jumps and Hand Release Push-ups

Bench Press: 10-8-6-4-2

Bench Press 10-8-6-4-2

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

FGB Style: Row Calories, Box Jumps and Hand Release Push-ups

5 rounds, 1 min per station, of:
Row Calories
Box Jump (24″/20″)
Hand Release Push-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson

Alynn from the Teens class showing off her kipping HSPU!
2019 CrossFit Games Rulebook Released, Updates for All Athletes
CROSSFIT GAMES OPEN REGISTRATION IS NOW LIVE:
The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey.
We will program the Open WOD every Friday for all classes starting 2/22 for five weeks. Each Thursday the Open will announce the workout for that week. There will be RX, Scaled and Masters versions. If you plan to workout then you are doing the Open. Get signed up! Select our gym when you register so that we can validate scores.
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Deadlift: 3-3-3-3-3 & Hollow Rocks: 15-15-15-15-15 & 5 RFT: Deadlifts and Lateral Burpees

Deadlift: 3-3-3-3-3

Deadlift 3-3-3-3-3

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

BTWB

Hollow Rocks: 15-15-15-15-15

Hollow Rocks 5×15

Rest as needed between efforts.
* Alternate HR sets with each set of DL x 3

BTWB

5 RFT: Deadlifts and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

If you ordered a blue/grey SRCF Patch beanie please let us know if you are okay with switching to a black/grey beanie or if you want to cancel.
The Open starts next month! CF has finally released the rule book and here’s a summary of the new changes.

The 2019 CrossFit Games Rulebook Has Arrived. Here’s What You Need to Know

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EMOM for 7 mins: 1 Hang Power Snatch + 1 Hang Squat Snatch & AMRAP 12 mins: Pull-ups, Power Snatches and Box Jumps

EMOM for 7 mins: 1 Hang Power Snatch + 1 Hang Squat Snatch

Every 1 min for 7 mins do:
1 Hang Power Snatch
1 Hang Squat Snatch

BTWB

AMRAP 12 mins: Pull-ups, Power Snatches and Box Jumps

Complete as many rounds as possible in 12 mins of:
8 Pull-ups
8 Power Snatches (115#/75#)
8 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

Handstands, hand walking and pressing to the handstand are critical exercises to developing your athletic potential and essential components to becoming ‘CrossFit.’ —GREG GLASSMAN

As we start the new year please make time to meet new faces and help them get acclimated to our gym.
Eight Ways to Help Newcomers Feel Welcome
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Hang Power Clean & Jerk 2-2-1-1-1 & AMRAP 15 mins: Hang Power Cleans, Pull-ups and Burpees

Hang Power Clean & Jerk 2-2-1-1-1

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

BTWB

AMRAP 15 mins: Hang Power Cleans, Pull-ups and Burpees

Complete as many rounds as possible in 15 mins of:
5 Hang Power Cleans (135#/95#)
7 Pull-ups
9 Burpees

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

Thursday to Saturday 12/27-12/29 Normal schedule
Monday 12/31 CLOSED
Tuesday 1/1 CLOSED Happy New Year’s!
Starting 1/2 No 5:30am class then normal schedule rest of the day

Michele Letendre on Laura Horvath: “I think this is a really important part of her career”
Results
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12 WOD's of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!

For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
*Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

BTWB

Photo by @robcwilson

Four waves of festive fitness for the Christmas WOD yesterday (45 Santa’s Helpers)! The photo backdrop with Rob was a hit and there were so many priceless moments captured from both the workout that Rob will share soon.
Reminder below for next week’s schedule.
We hope everyone has a Happy Holidays and Merry Christmas!
HOLIDAY SCHEDULE:

Monday 12/24 CLOSED
Tuesday 12/25 CLOSED Merry Christmas!
Wednesday 12/26
- No 0530 early class, all other classes normal
Thursday to Saturday 12/27-12/29 Normal schedule
Monday 12/31 CLOSED
Tuesday 1/1 CLOSED Happy New Year’s!
Starting 1/2 Normal schedule

The CrossFit Open is coming! Make a New Year’s resolution to do the Open this year.
2019 CrossFit Open Dates Are Here
Results
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1 Power Snatch + 2 Overhead Squat 1-1-1-1-1 & 30-20-10: Alternating Dumbbell Snatches, Toes-to-bars and Row

1 Power Snatch + 2 Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex: 1 PS + 2 OHS

BTWB

30-20-10: Alternating Dumbbell Snatches, Toes-to-bars and Row

30-20-10 reps, for time of:
One Arm Alternating Dumbbell Snatch (50#/35#)
Toes-to-bar
Row Calories

BTWB

Photo by @robcwilson

Holiday Schedule:

Saturday 12/22 is our annual “12 WOD’s of Christmas”. Wear festive attire! Wave times:
- 0830 (still have spots left)
- 0930 Full
- 1030 Full
- 1130 (very few spots left)
- Sign-up in the gym
Monday 12/24 CLOSED
Tuesday 12/25 CLOSED
Wednesday 12/26
- No 0530 early class, all other classes normal
Thursday to Saturday 12/27-12/29 Normal schedule

Dubai CrossFit Championship Athlete Payouts
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Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

As a team of 2 complete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row 400m
20 Power Cleans (135#/95#)
Row 400m
* One works, one rests

BTWB

Photo by @robcwilson

Holiday Schedule:

Saturday 12/22 is our annual “12 WOD’s of Christmas”.
- Wave times TBD
- Sign-up in the gym
Monday 12/24 CLOSED
Tuesday 12/25 CLOSED
Wednesday 12/26
- No 0530 early class, all other classes normal
Thursday to Saturday 12/27-12/29 Normal schedule

Fraser, Briggs, Invictus Win Dubai. Earn Ticket to the 2019 Games
Richey Richer With CrossFit and YouTube Results
Results

Lifting: Deadlifts and Bent Over Barbell Rows & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate sets with bent over row

BTWB

Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls

Every 1 min for 18 mins, alternating between:
8 Deadlifts, pick load
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

For those who’ve been wondering, our annual “12 WOD’s of Christmas” workout will be Saturday 12/22. Times are TBD but we will run waves and post sign-ups.
After Day 3 at the Dubai CF Championship some familiar names are now on top. Fraser, Briggs, and Invictus; but the race is tight right behind them.
Dubai CrossFit Championship Day 3 Recap
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Back Squat: 10RM & 7 RFT: Back Squats, Box Jumps and Pull-ups

Back Squat: 10RM

Record your best Back Squat 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.

BTWB

7 RFT: Back Squats, Box Jumps and Pull-ups

7 rounds for time of:
7 Back Squats (95#/65#)
7 Box Jumps (24″/20″)
7 Pull-ups

BTWB

Photo by @robcwilson

The Games season is underway. Day 1 of the Dubai CrossFit Championship is in the books and Sam Briggs is in 1st and Mat Fraser is in…4th?! Expect that to change as Day 2 is going on tonight while we sleep.

Top M/F/Team earn a spot to the 2019 Games.
Dubai CrossFit Championship Day 1 Recap

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