Category: WOD

Push Press 2-2-2-2

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

Alt EMOM 10 mins: Squat Snatches and Rope Climbs & AMRAP 10 mins: Pull-ups, Overhead Squats and Double Unders

Alt EMOM 10 mins: Squat Snatches and Rope Climbs

Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
2 Rope Climbs, 15 ft

AMRAP 10 mins: Pull-ups, Overhead Squats and Double Unders

Complete as many rounds as possible in 10 mins of:
7 Pull-ups
14 Overhead Squats (75#/55#)
35 Double Unders

BTWB

Photo by @robcwilson

Alt EMOM 10 mins: Squat Snatches and Rope Climbs

Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
2 Rope Climbs, 15 ft
Sub 4 Supine Rope Climbs or scale to 1 Rope Climb. Use mats. No Oly plates.

Back Squat 2-2-2-2-2 & 8 RFT: Box Jump Overs and Power Cleans

Back Squat 2-2-2-2-2

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

8 RFT: Box Jump Overs and Power Cleans

8 rounds for time of:
7 Box Jump Overs (24″/20″)
6 Power Cleans (135#/95#)

BTWB

Photo by @robcwilson

Bench Press 5-5-5-5 & Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups

Bench Press 5-5-5-5

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

Update Show: Top Women to Watch

Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups

For time:
10 Handstand Push-ups
20 Goblet Squats (53#/35#)
30 Power Snatches (75#/55#)
40 Medicine Ball Cleans (20#/14#)
50 AbMat Sit-ups
40 Medicine Ball Cleans
30 Power Snatches
20 Goblet Squats
10 Handstand Push-ups

BTWB

Photo by @robcwilson

The 2017 Open begins on Thursday. Announcement will be Thursday at 5pm on the CrossFit Games site and we will watch it stream live in the lobby. Friday we will program 17.1 for all class times (Our Friday Night Lights).

Team SnoRidge CrossFit Open Count: 32

The new Masters 35-39 Division: Joy Division

Advanced RX: AMRAP 15 mins: Snatches, Cleans and Jerks & FT: 5 Rounds Cindy; 3 Rounds DT; Row

Advanced RX Class:

AMRAP 15 mins: Snatches, Cleans and Jerks

Complete as many reps as possible in 15 mins of:
max rep Squat Snatches, pick load, 3 mins
Rest 3 mins
max rep Squat Cleans, pick load, 3 mins
Rest 3 mins
max rep Jerks, pick load, 3 mins

FT: 5 Rounds Cindy; 3 Rounds DT; Row

For time:
5 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
— then —
3 rounds of “DT”:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
— then —
Row 1000m

BTWB

Photo by @robcwilson

This week the 2017 Open begins!

If you haven’t registered we encourage everyone to do it. This will be the 7th year of the Open and we have had a great gym turnout each and every year. This competition is a worldwide CrossFit event that you get to participate in within the familiar confines of your own gym community. Registering helps hold you accountable, pushes you to set and achieve goals, serves as a test of your fitness, and is flat out fun! It doesn’t matter if you are chasing Regionals or if you’re an everyday CrossFitter, these five weeks you will push harder, judge and cheer on your buddy, and learn a little about yourself through the process.

Announcement will be this Thursday at 5pm and we will watch it stream live in the lobby. Friday we will program 17.1 for all class times (Our Friday Night Lights). Check the link below if you are signed up to see if you are listed under our Team.

Team SnoRidge CrossFit Open Count: 31

Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

Team WOD:

AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)

* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.
Post total rounds.

BTWB

Photo by @robcwilson

This week the 2017 Open begins!

Team SnoRidge CrossFit Open Count: 31

How to Register:
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 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.
Update Show: Overall Power Rankings

AMAP 15 mins: Squat Snatches, Squat Cleans and Jerks

Complete as many rounds as possible in 15 mins of:
max rep Squat Snatches, pick load, 3 mins
Rest 3 mins
max rep Squat Cleans, pick load, 3 mins
Rest 3 mins
max rep Jerks, pick load, 3 mins

Filthy Fifty or Dirty Thirty

Filthy Fifty

For time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (45#/33#)
50 Back Extensions (Sub Good Morning 45#/33#)
50 Wall Balls (20#/14#)
50 Burpees
50 Double Unders

Dirty Thirty

For time:
30 Box Jumps (24″/20″)
30 Jumping Pull-ups
30 Kettlebell Swings (35#/26#)
30 Lunges
30 Knees To Elbows
30 Push Press (45#/33#)
30 Back Extensions (Sub Good Morning 45#/33#)
30 Wall Balls (20#/14#)
30 Burpees
30 Double Unders

BTWB

Photo by @robcwilson

Open prep Friday. Choose the Filthy 50 or Dirty 30!