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SnoRidge CrossFit

Snoqualmie, WA

Being epic one WOD at a time!

Interests: Constantly varied, high intensity, functional movement done at high intensity over broad time and modal domains. i.e. CrossFit.

Recent Activity

Strength WOD: 1-1-1-1-1 1 Clean (Full squat) + 1 Front Squat Conditioning WOD: For time: 1500m Row Then 3 Rounds for time of: 20 Pistols (alternating legs) 25 Kettlebell Swings (53#/35#) Partial Results View this photo Happy birthday Mums (Michelle)!... Continue reading

Posted 50 minutes ago at SnoRidge CrossFit

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2 Rounds for time: 15 Handstand Push-ups 25 Pull-ups 30 Deadlifts (205#/145#) 35 Burpees Results View this photo View this photo Teri's mini-whiteboard: "Did you mean to put that many burpees in?" Someone asked me that today. It really does... Continue reading

Posted yesterday at SnoRidge CrossFit

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Snatch Saturday

Main Class: As a Team of 2, Complete 2 rounds for time of: 1200m Row 100 Air Squats 40 Power Snatches (115#/75#) 30 Push-up (hand release) 20 Up And Over Box Jumps (24"/20") * Split reps evenly for each exercise... Continue reading

Posted 4 days ago at SnoRidge CrossFit

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4 Rounds for time: 400m Run 5 Muscle-ups 20 Wallballs (20#/14#) Checkout WOD: 3 Rounds for time: 3 Skin-the-cats 5 V-ups 15 AbMat Sit-ups Results View this photo View this photo Today's picture (by Alison) is of Rob hitting double... Continue reading

Posted 5 days ago at SnoRidge CrossFit

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Choose: "Elizabeth" 21-15-9 Reps Each for Time: Squat Clean (135#/95#) Ring Dips or "Power Elizabeth": 21-15-9 Reps Each for Time: Power Clean (135#/95#) Ring Dips Results View this photo View this photo The Ring Dip Standard: Top of shoulder below... Continue reading

Posted 5 days ago at SnoRidge CrossFit

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Strength WOD: 5-5-5 Back Squat Conditioning WOD: 5 Rounds for time: 9 Lateral Over the Bar Burpees 9 Deadlifts (225#/155#) 9 Toes-to-bar Results View this photo View this photo Just two numbers to remember today. No mid-WOD math required. 5's... Continue reading

Posted 7 days ago at SnoRidge CrossFit

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Strength WOD: 2RM (Touch and Go) Power Clean Conditioning WOD: For Time: 1000m Row 75 Kettlebell Swings (53#/35#) 50 AbMat Sit-ups 25 Push-ups Results View this photo View this photo Lingua Fran-ca: CrossFit Journal A list of terms that will... Continue reading

Posted Jun 11, 2013 at SnoRidge CrossFit

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2 Rounds for time: 75 Double-Unders 50 Overhead Squats (95#/65#) 25 Pull-ups Results View this photo View this photo A workout like today's makes for both a mental challenge and an ass kicking. The challenge of a big rep scheme... Continue reading

Posted Jun 11, 2013 at SnoRidge CrossFit

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Main Class: In Teams of 2, complete the following AMRAP for 24 minutes: 3 Wall Climbs 5 Bumper Plate Ground to Overhead (45#/35#) 7 Box Jumps (24"/20") 9 Wall Balls (20#/14#) * While one partner runs 200m the other partner... Continue reading

Posted Jun 9, 2013 at SnoRidge CrossFit

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Front Squat Friday

Strength WOD: 3/3/3/3/3 Front Squat Conditioning WOD: For Time: 12 Push Press (95#/65#) 10 Toes-to-Bar Results View this photo View this photo Front or Back view, it's still elbows and chest up. Below parallel and knees out. Quote of the... Continue reading

Posted Jun 8, 2013 at SnoRidge CrossFit

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Burpee Sandwich

Skills WOD (Choose): 10 minutes Handstand Push-up practice EMOM for 10 minutes Complete 3 Handstand Push-ups (Strict, Kip, Deficit, Ring, etc) Conditioning WOD: 3 Rounds for time: 500m Row 21 Burpees 400m Run Results View this photo View this photo... Continue reading

Posted Jun 7, 2013 at SnoRidge CrossFit

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Strength WOD: 1/1/1/1/1 Power Snatch Conditioning WOD: For Time: 10 Power Snatch (155#/105#) 2 Rope Climbs (15') 8 Power Snatch 2 Rope Climbs 6 Power Snatch 2 Rope Climbs 4 Power Snatch 2 Rope Climbs 2 Power Snatch 2 Rope... Continue reading

Posted Jun 5, 2013 at SnoRidge CrossFit

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3 Rounds for time of: 10 Deadlifts (225#/155#) 20 Wall Balls (20#/14#) 30 Overhead Walking Lunges (45#/35# Plate) 400m Run Results View this photo View this photo Gym, tan, laundry kind of day: Rope climbs Wednesday. Bring your socks. There... Continue reading

Posted Jun 5, 2013 at SnoRidge CrossFit

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At Least It Isn't "Badger"

For Time: 30 Squat Cleans (95#/65#) 30 Pull-ups 400m Run 20 Squat Cleans 20 Pull-ups 400m Run 10 Squat Cleans 10 Pull-ups 400m Run Results View this photo View this photo Note: "Badger" is a Hero WOD that's 3 rounds... Continue reading

Posted Jun 4, 2013 at SnoRidge CrossFit

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Strength WOD: 20 Minutes to find a 1RM Hang Snatch (Squat) Conditioning WOD: 3 Rounds for time: 10 Ground to Overhead (95#/65#) 200 yd Shuttle sprint, 50 yards there and back twice Results View this photo View this photo Snatch... Continue reading

Posted May 30, 2013 at SnoRidge CrossFit

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Choose between: 7 Rounds for time: 7 Overhead Squats (95#/65#) 10 Burpees or 7 Rounds for time: 7 Burpees 7 Overhead Squats (135#/95#) Checkout WOD: As Many Rounds As Possible In 4 Minutes of: 5 Knees-to-elbows 10 V-ups 15 AbMat... Continue reading

Posted May 29, 2013 at SnoRidge CrossFit

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Post Murph Push and Pull

Strength WOD: 3-3-3-3-3 Push Press Checkout WOD: For time: Row 3000m Results View this photo View this photo A little overhead and a little more rower work to help with recovery from Murph yesterday. Lots of PR's with the push... Continue reading

Posted May 29, 2013 at SnoRidge CrossFit

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For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run * If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile... Continue reading

Posted May 27, 2013 at SnoRidge CrossFit

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CrossFit Games Regional Event 2

Main Class: In Teams of 3 you have 20 Minutes to complete: 2000 meter row and 400 Double-unders * One person can be on the rower and one person working on double-unders at the same time After completing the row... Continue reading

Posted May 26, 2013 at SnoRidge CrossFit

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Turning 7's Into 10's

As Many Rounds As Possible in 15 Minutes: 10 Kettlebell Swings (70#/53#) 10 Box Jumps (24"/20") 10 Ring Dips Results View this photo View this photo Yesterday the rep scheme was all 7's. Today was all 10's. Wanna see Regionals... Continue reading

Posted May 24, 2013 at SnoRidge CrossFit

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Strength WOD: 3-3-3-3-3 Clean Pull Conditioning WOD: 7 Rounds for time: 7 Deadlifts (225#/155#) 7 Pull-ups 7 Burpees Results View this photo View this photo Long day, late night. (Rob you can go to sleep now that I have posted... Continue reading

Posted May 24, 2013 at SnoRidge CrossFit

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Strength WOD: 3-3-3-3-3 Front Squat Conditioning WOD: 5 Rounds for time: 15 Hand Release Push-ups 10 Toes-to-bar Results View this photo View this photo Read the below article on how to improve your Oly lifts. This is spot on. "Go... Continue reading

Posted May 23, 2013 at SnoRidge CrossFit

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"Insert Day Here" Gone Bad

Skills WOD: Every Minute on the Minute for 10 minutes complete: 1 Muscle-up * or complete EMOM for 8 minutes of: 3 Muscle-ups or 5 Pull-ups (choose strict, Chest-to-bar, or kipping) Conditioning WOD: Compete 3 Rounds of 1 Minute of... Continue reading

Posted May 21, 2013 at SnoRidge CrossFit

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5 Rounds for time: 7 Handstand Push-ups 15 Hang Power Cleans (115#/75#) 200m Run Results View this photo View this photo May OnRamp finished on Saturday and today almost everyone came in for their first class! Introduce yourself if you... Continue reading

Posted May 21, 2013 at SnoRidge CrossFit

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Partner "Annie + Karen" and Team America

Main Class: In Teams of 2, Complete for time: 50 Double-Unders 50 AbMat Sit-ups 40 Double-Unders 40 AbMat Sit-ups 30 50 Double-Unders 30 AbMat Sit-ups 20 Double-Unders 20 AbMat Sit-ups 10 Double-Unders 10 AbMat Sit-ups 150 Partner Wall Balls *... Continue reading

Posted May 19, 2013 at SnoRidge CrossFit

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