Category: Video and Media

Team WOD: Partner deadlifts, Row and Ball Slams

Team WOD: Partner deadlifts, Row and Ball Slams

As a team of 2 complete as many rounds as possible in 20 mins of:
10 Partner deadlifts (Pick load)
20 Row Calories
30 Ball Slams (30#/20#)

* Split work on Rower and Ball Slam. One works, one rests.

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 8 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues

Results

Weighted Chest-to-bar Pull-up 1-1-1-1-1 & Chipper: Row, Box Jump Overs, Power Cleans, Front Rack Reverse Lunges, and Sumo Deadlift High-pulls

Weighted Chest-to-bar Pull-up 1-1-1-1-1

Weighted Chest-to-bar Pull-up 1-1-1-1-1

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

BTWB

Chipper: Row, Box Jump Overs, Power Cleans, Front Rack Reverse Lunges, and Sumo Deadlift High-pulls

For time:
30 Row Calories
30 Box Jump Overs (24″/20″)
30 Power Cleans (95#/65#)
30 Front Racked Alternating Reverse Lunges (95#/65#)
30 Sumo Deadlift High-pulls (95#/65#)
30 Box Jump Overs
30 Row Calories
* Step back lunges while holding bar in front rack position.

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 7
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts in less than a month! Sign up now to be a part of the fun.
Is the Open for Me?

Results

Results cont

Squat Clean (Touch & Go): 2RM & FT: Muscle-ups, Thrusters, and Row

Squat Clean (Touch & Go): 2RM

Record your best Squat Clean (Touch & Go) 2 Rep Max lift

BTWB

FT: Muscle-ups, Thrusters, and Row

For time:
10 Muscle-ups
25 Thrusters (75#/55#)
Row 1000m
25 Thrusters
10 Muscle-ups

* Sub 2 ring dips to 1 MU

BTWB

Nutts

Nutts

For time:
10 Handstand Push-ups
15 Deadlifts (250#/175#)
25 Box Jumps (30″/24″)
50 Pull-ups
100 Wall Balls (20#/14#) 10 ft. target
200 Double-Unders
400m Run w/Plate (45#/35#)

“Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.” ~ CrossFit.com 100528

BTWB

Cindy XXX

“Cindy XXX”

As many reps in 20 mins as you can of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats

BTWB

Photo by @robcwilson
18.Zero?!?! Dave Castro announced a “practice” WOD for the Open! This is meant to give everyone a taste of the Open. The WOD is below as well as a link to the announcement and demo. We will do this one next week. So will our Teens class! The Open starts Feb. 22.
18.Zero
21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

live announcement of 18.Zero

Overhead Squat 4-4-4 & 21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

Overhead Squat 4-4-4

Overhead Squat 4-4-4

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

BTWB

21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

21-15-9 reps, for time of:
Power Clean (95#/65#)
Handstand Push-up
Overhead Squat (95#/65#)

BTWB
Photo by @robcwilson
Overhead Squat cycle continues this week. The heavy OHS tests your balance, flexibility, shoulder, leg and core strength, and overall mechanics. Take your time to focus on hitting the correct positions from the top to bottom before throwing more weight on.
The Overhead Squat
The Power Clean

Results

Results cont

Lifting: 1 Snatch Pull + 1 Hang Power Snatch & 2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees

Lifting: 1 Snatch Pull + 1 Hang Power Snatch

Snatch Pull 1-1-1-1-1-1, using heaviest weight per set
Hang Power Snatch 1-1-1-1-1-1, using heaviest weight per set
* 1 Snatch Pull + 1 Hang PS complex

BTWB

2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees

2 rounds for time of:
Run 400m
50 Push Press (75#/55#)
40 AbMat Sit-ups
30 Box Jumps (24″/20″)
20 Db Snatch Alternating Arms (50#/35#)
10 Burpees

BTWB

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

As a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (w/partner)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats
50 Push-ups
50 Dumbbell Walking Lunges (Farmer Carry)
50 Air Squats

The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Complete all reps before moving to the next movement.

BTWB

Bench Press 6-6-6 & Chipper: Handstand Push-ups, Toes-to-bars, Kettlebell Swings and Double Unders

Bench Press 6-6-6

Bench Press 6-6-6

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

BTWB

Chipper: Handstand Push-ups, Toes-to-bars, Kettlebell Swings and Double Unders

For time:
25 Handstand Push-ups
50 Toes-to-bars
75 Kettlebell Swings (53#/35#)
150 Double Unders

BTWB
Photo by @robcwilson
Open registration is here!  I’ll get the gym registered and then you will be able to sign up and join the SRCF team. If you are planning on doing the Open workouts each Friday then you should register for the Open!
The Open: Participate And Celebrate

Results

Results cont

Overhead Squat 5-5-5 & 7 RFT: Overhead Squats and Burpees

Overhead Squat 5-5-5

Overhead Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* New weekly cycle begins (5/4/3/2/1)

BTWB

7 RFT: Overhead Squats and Burpees

7 rounds for time of:
7 Overhead Squats (95#/65#)
10 Burpees
* This should be a fast WOD. Goal should be all sets of OHS are Unbroken so scale load accordingly.

BTWB
Photo by @robcwilson
New strength series for OHS starts today. Each week we will decrease the reps by one. We are also in the middle of our latest Bench Press series as well which will be later this week.
The Overhead Squat

Results

Results cont

SNORIDGE CROSSFIT