WOD – Page 493 – SNORIDGE CROSSFIT

Every 1 min for 10 mins: Squat Clean & 4 RFT: 400 m, Thrusters and Chest-to-bar Pull-ups & Skill WOD: Double Unders

Every 1 min for 10 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 10 mins.

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4 RFT: 400 m, Thrusters and Chest-to-bar Pull-ups

4 rounds for time of:
Run, 400 m
10 Thrusters (95#/65#)
10 Chest-to-bar Pull-ups

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Post WOD: Skill Work: Double Unders

This workout is not for time or reps. Goal is to practice your double under skill and speed.

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Today after the WOD Keith and I were sitting outside on the curb and he was telling me what got him to try CrossFit. He was in Alaska on a heli-ski vacation and there were some CrossFitters who were there filming a documentary show called InFlux. He said in the base camp they scheduled a mobility/CF WOD to help pass the time while waiting for the skiing/boarding conditions to be right. He decided to go give it a try and did his first WOD in an old cannery. The WOD was air squats, push-ups and ball slams. He liked the experience enough that when he got home to Snoqualmie he did a web search for CrossFit and found us and immediately signed up for our OnRamp.

He was telling me he was anxious to see how the show turned out and figured it would be out soon. Coincidentally tonight CrossFit.com published it. Not only is it a really well filmed and cool series, but Keith gets a couple cameo shots during the WOD part of the video. I’m glad his experience brought him here and it’s cool to see it on video.

If you are a skier, snowboarder, or outdoor sports enthusiast, this is worth watching.

“inFlux: Episode 2.1” – CrossFit Journal [video]

Results

Results cont

Every 1 min for 10 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 10 mins.

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Advanced RX: Overhead Squat (Clean Grip) 3-3-3-3 & FT: 1000m, Push-ups and Snatches

Advanced RX Class:

Overhead Squat (Clean Grip) 3-3-3-3

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FT: 1000m, Push-ups and Snatches

For time:
Run 1000m
100 Push-ups
10 Snatches (135#/95#)

* Full snatch

Or Choose:

2 RFT: 500m, Push-ups and Snatches

2 Rounds For time of:
Run 500m
50 Push-ups
5 Snatches (135#/95#)

* Full snatch

Choose 1 or 2 Round Version above.

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Photo by Rob W.

Congrats to our latest group of OnRamp grads (Will, David, William, Skylie, and Stephanie). Looking forward to seeing you all in class!

Results

Team WOD: Burpees, Overhead Squats, KB Swings, and Run

Team WOD:

Complete as many rounds as possible in 20 mins of:
10 Lateral Burpee (Over Barbell)
15 Overhead Squats (115#/75#)
20 Kettlebell Swings (53#/35#)
Run 100m

* Each partner must do at least 1 rep of each movement but you can break up the reps each exercise. Only one partner working at a time. Complete an entire movement before moving onto the next. One person at a time on the run.

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Right now we have 29 people signed up for the Open! If you are signed up make sure you have selected our affiliate so I can approve you to join the SRCF team. Our goal is 40 people this year. 3-2-1 GO register!

Results

Overhead Squat (Clean Grip) 3-3-3-3

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

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Skill Work: Rope Climb Practice & "White"

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

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“White“

5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates (45#/25#)
Run 400m

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Optional Checkout

A single set of Double Unders for max reps.

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“U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.” ~ crossfit.com

CF Games Open Registration Count:
Team SRCF = 28

The Skinny on Fats www.theboxmag.com

Results

Results cont

Skill Work: Rope Climb Progressions, Rope Climb Practice & White

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

This is not a timed workout.
10 Minutes to practice foot lock

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White

5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates, 45 lbs
Run, 400 m
Scale:
(45#/25#) for OH Walking Lunge
2 Supine RC to 1 RC

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Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Warm up DL for main WOD.

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Deadlift 3-3-3 & Diane: Deadlifts and Handstand Push-ups

Deadlift 3-3-3

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Choose:

“Diane”

21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up

* Choose “Diane” or other version with different rep scheme.

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15-12-9-6-3: Deadlifts and Handstand Push-ups

15-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up

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Today was a choice of metabolic conditioning workouts. You could go with the classic CrossFit benchmark “Diane” (one of the Girls), or complete the same amount of work but in a different rep scheme of 15-12-9-6-3 of each. Why? Because “Diane” can be a huge challenge for many when the initial set of 21 is completed. With the handstand push-ups suddenly exhausted, the WOD transitions suddenly drag out and you find yourself standing there shaking out your arms wondering how you will get another one. By splitting the reps into sets with a more manageable scheme, it keeps you moving.

The Open announcement match-ups and locations have been announced (see below link). While none will be here in the Puget Sound this year, the match-ups are intriguing and the first week kicks it off with Froning vs. Fraser.

2015 Live Open Announcement Venues and Athletes

Results

Results cont

Pic of Travis (on the right) by the strong guy on the left (which I took).