Category: WOD

Squat Clean 1-1-1 & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars

Squat Clean 1-1-1

Squat Clean 1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (135#/95#)
Toes-to-bar

BTWB 

SnoRidge CF_Clean

Photo by @robcwilson

Holiday Schedule:

  • 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
    • All other classes cancelled
  • 12/25 and 12/26: CLOSED Friday and Saturday.
    • Santa for time! Merry Christmas!
  • 12/28 to 12/30: Normal schedule Monday through Wednesday
  • Stay tuned for New Year’s week schedule

On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”.  Sign-ups will be done for the 8:30 (Class is full!), 9:30 and 10:30 classes to ensure a smoother wave each hour.  Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
Results
Results cont

Overhead Squat 3-3-3-3-3 & Chipper: Overhead Squats, Pull-ups, Kettlebell Swings and Double Unders

SnoRidge CF_OHSOverhead Squat 3-3-3-3-3

Overhead Squat 3-3-3-3-3

Rest as needed between sets.

BTWB

Chipper: Overhead Squats, Pull-ups, Kettlebell Swings and Double Unders

For time:
30 Overhead Squats (135#/95#)
45 Pull-ups
60 Kettlebell Swings (53#/35#)
90 Double Unders

BTWB 

Photo by @robcwilson

Holiday Schedule:

  • 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
    • All other classes cancelled
  • 12/25 and 12/26: CLOSED Friday and Saturday.
    • Santa for time! Merry Christmas!
  • 12/28 to 12/30: Normal schedule Monday through Wednesday
  • Stay tuned for New Year’s week schedule

On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”.  Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour.  Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
“Hand Position in the Back Squat” from the CrossFit Weightlifting Advanced Trainer Course – [video]

Results

Results cont

Advanced RX: Back Squat 5-5-3-3-1-1 & 10 RFT: Deadlifts, Ring Handstand Push Ups and Runs

Advanced RX Class:

Back Squat 5-5-3-3-1-1

Back Squat 5-5-3-3-1-1

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

BTWB

SnoRidge CF_Rings10 RFT: Deadlifts, Ring Handstand Push Ups and Runs

10 rounds for time of:
5 Deadlifts (250#/170#)
3 Handstand Push Up (Rings)
Run 100m

BTWB 

Photo by @robcwilson

Holiday Schedule:

  • 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
    • All other classes cancelled
  • 12/25 and 12/26: CLOSED Friday and Saturday.
    • Santa for time! Merry Christmas!
  • 12/28 to 12/30: Normal schedule Monday through Wednesday
  • Stay tuned for New Year’s week schedule

On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”.  Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour.  Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
Results

Team WOD: Burpee To Plate, Deadlifts, Wall Balls

Team WOD: Burpee To Plate, Deadlifts, Wall Balls

Work in teams of two.
Complete as many rounds as possible in 18 mins of:
6 Burpee To Plates 45# bumper)
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)

Post total rounds.
* Alternate exercises: Team member 1 starts with burpees. When he/she reaches 6 Burpees to Plate, team member 2 starts the DL. When he/she finishes 9 DL, team member 1 starts the 12 WB, continuing alternating each exercise.

BTWB 

SnoRidge CF_DL

Photo by @robcwilson

Holiday Schedule:

  • 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
    • All other classes cancelled
  • 12/25 and 12/26: CLOSED Friday and Saturday.
    • Santa for time! Merry Christmas!
  • 12/28 to 12/30: Normal schedule Monday through Wednesday
  • Stay tuned for New Year’s week schedule

On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”.  Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour.  Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.

Results

Hang Power Snatch 1-1-1-1-1 & AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Hang Power Snatch 1-1-1-1-1

Hang Power Snatch 1-1-1-1-1

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

BTWB

SnoRidge CF_Slam BallAMRAP 15 mins: Ball Slams, Knees To Elbows and Rope Climbs

Complete as many rounds as possible in 15 mins of:
20 Ball Slams (30#/20#)
10 Knees To Elbows
1 Rope Climb

BTWB 

Photo by @robcwilson

Holiday Schedule:

  • 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
    • All other classes cancelled
  • 12/25 and 12/26: CLOSED Friday and Saturday.
    • Santa for time! Merry Christmas!
  • 12/28 to 12/30: Normal schedule Monday through Wednesday
  • Stay tuned for New Year’s week schedule

On Christmas Eve we will run our Annual “12 Days of Xmas WOD”.  Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Please sign up on the whiteboard!

The Open is coming!

2016 Reebok CrossFit Games Season Schedule

Results

Results cont

FT: Bar Muscle Up Progressions and Kipping Pull Up Practices & 12-9-6: Squat Cleans and Muscle-ups

FT: Muscle UpProgressions and Kipping Pull Up Practice

Not for time:
Bar or Ring Muscle Up Progression (Turnover drill with Russian Dip)
Kipping Pull Up Practice

BTWB

SnoRidge CF_Pull-ups21-15-9: Squat Cleans and Pull-ups

21-15-9 reps, for time of:
Squat Clean (135#/95#)
Chest to Bar Pull-ups

*Choose Heavy Clean/MU couplet or Clean/C2B couplet

Rx+:

12-9-6: Squat Cleans and Muscle-ups

12-9-6 reps, for time of:
Squat Clean (225#/155#)
Muscle-up

BTWB 

Photo by @robcwilson

Holiday Schedule:

  • 12/24: AM Classes ONLY. (8:30, 9:30 and 10:30 classes)
    • All other classes cancelled
  • 12/25 and 12/26: CLOSED Friday and Saturday.
    • Santa for time! Merry Christmas!
  • 12/28 to 12/30: Normal schedule Monday through Wednesday
  • Stay tuned for New Year’s week schedule

Results

Shoulder Press 2-2-2-2-2 & "Wood"

SnoRidge CF_Wood Hero WODShoulder Press 2-2-2-2-2

Shoulder Press 2-2-2-2-2

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

BTWB

“Wood“

5 rounds for time of:
Run 400m
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pulls (95#/65#)
10 Thrusters (95#/65#)
Rest 1 min

BTWB 

Photos by @robcwilson

“Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. ~ www.crossfit.com”

Happy 2 Year “WOD-iversary” to Joe W., Will P., Curtis, Peter, and their OnRamp Coach / Personal EMT Rob!

SnoRidge CF_2 Year Anniversary

Lots of double-unders and box jumps the past two days.  Break out the foam roller and put some time into rolling your calves.
If you are working on your muscle-up or have issues with a solid turnover then watch this and plan to try it tomorrow:
“Working the Muscle-up Transition” from the CrossFit Gymnastics Trainer Course – [video]

Results

Results cont

SNORIDGE CROSSFIT