WOD – Page 440 – SNORIDGE CROSSFIT

Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
If you are working on DU then pick a number you can target each minute or spend the whole minute just trying for max reps.

BTWB

Back Squat 3-3-3-3-3 & FT: Row, Thrusters and Ball Slams

Back Squat 3-3-3-3-3

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

BTWB

FT: Row, Thrusters and Ball Slams

For time:
Row 1000m
— then —
4 rounds of:
8 Thrusters (135#/95#)
15 Ball Slams (30#/20#)

BTWB

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

Update Show: Events 6 and 7 Announced

Results

Results cont

Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups

Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go)s, pick load
3 Muscle-ups
Scale to 3 Strict Pull-ups or 3 Jumping MU

BTWB

Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups & AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall Balls

Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups

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

BTWB

AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall Balls

Complete 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#)

BTWB

Photo by @robcwilson

Update Show: Events 1 and 2 Announced

Update Show: Events 3, 4 and 5 Announced

Results

Results cont

Lifting: Squat Snatch + Overhead Squat & 3 RFT: Runs, Squat Snatches and Lateral Burpees & Checkout: 2 RFT: Toes-to-bars, Knees To Elbows and Hollow Rocks

Lifting: Squat Snatch + Overhead Squat

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

3 RFT: Runs, Squat Snatches and Lateral Burpees

3 rounds for time of:
Run 400m
7 Squat Snatches (135#/95#)
14 Lateral Burpee Over Bars

BTWB

Checkout: 2 RFT: Toes-to-bars, Knees To Elbows and Hollow Rocks

2 rounds for time of:
10 Toes-to-bars
10 Knees To Elbows
10 Hollow Rocks

BTWB

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)

Rich Froning Does Event 1 in 6:11

Results

Results cont

Lifting: Squat Snatch + Overhead Squat & 3 RFT: Runs, Squat Snatches and Lateral Burpees

Lifting: Squat Snatch + Overhead Squat

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

3 RFT: Runs, Squat Snatches and Lateral Burpees

3 rounds for time of:
Run, 400 m
7 Squat Snatches, 135/95 lbs
14 Burpee Over Bars
* lateral burpee

BTWB

Advanced RX: EMOM for 8 mins: Squat Clean Thruster & FT: Squat Cleans, Power Snatches and Thrusters & 3 RFT: 400 m, Deadlifts, and Legless Rope Climbs

Advanced RX Class:

EMOM for 8 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 8 mins.

BTWB

Part 1: FT: Squat Cleans, Power Snatches and Thrusters

For time:
9 Squat Cleans (135#/95#)
15 Power Snatches (135#/95#)
21 Thrusters (135#/95#)

Rest 5 minutes between WOD Pt. 1 and Pt. 2

BTWB

Part 2: 3 RFT: Runs, Deadlifts, and Legless Rope Climbs

3 rounds for time of:
Run 400m
8 Deadlifts (275#/185#)
2 Legless Rope Climbs (15 ft)

BTWB

Photo by @robcwilson

Results

Team WOD Pt. 1: AMRAP Partner WB and Deadlift & Team WOD Pt. 2: Partner Runs and Push Press

Team WOD Pt. 1: AMRAP Partner WB and Deadlift

Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner) (20#/14#)
20 Deadlifts (185#/135#)

* Alternate work with your partner on deadlifts.

Rest 3 Minutes then complete part 2

BTWB

* All runs are together as a team (forward and backwards run)
** Alternate work on barbell.

BTWB

Photo by @robcwilson

Nutrition:

Are you looking for a Paleo meal delivery solution? We have two different options for ordering premade meals. Both are great options for helping stick to a clean and healthy meal plan.

Fresh and Local with weekly delivery:

NW Fit Meals delivers delicious, fresh Paleo meals each Monday to the box that are prepackaged into Zone 3 block portions. With a varied menu, these are a great way to keep your diet on track for those with a hectic work week. They offer a variety of combinations for ordering a week’s worth of lunch, dinner, or both along with some customization or substitutions. You can order directly at NW Fit Meals

Frozen with bi-weekly delivery:

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

There would be 3 of each meal and they are delivered frozen and can be kept in the freezer until ready to use.
CrossFit Games Regionals workout hints:
Dave Castro Goes All “A Beautiful Mind” On 2016 Regional Events

Results