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Beyond the Whiteboard – SNORIDGE CROSSFIT

WOD 2025.07.22

AMRAP 16 mins: Rows, Kettlebell Swings, and Push Press

Complete as many rounds as possible in 16 mins of:
Row, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Push Press, 115/85 lbs

Shoulder Press 6-6-6

Shoulder Press 6-6-6

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

WOD 2025.07.21

Back Squat 6-6-6

Back Squat 6-6-6

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

FT: Air Squats, AbMat Sit-ups and Ring Dips

For time:
50 Air Squats
50 AbMat Sit-ups
25 Ring Dips
40 Air Squats
40 AbMat Sit-ups
20 Ring Dips
30 Air Squats
30 AbMat Sit-ups
15 Ring Dips
20 Air Squats
20 AbMat Sit-ups
10 Ring Dips
10 Air Squats
10 AbMat Sit-ups
5 Ring Dips

WOD 2025.07.19

Solo WOD: 6 RFT: Deadlifts, Wall Balls, and Run

6 rounds for time of:
8 Deadlifts, 225/155 lbs
10 Wall Balls, 20/14 lbs
Run, 200 m

Team WOD: AMRAP 22 mins: Deadlifts, Wall Balls, and Run

Complete as many rounds as possible in 22 mins of:
8 Deadlifts, 225/155 lbs
10 Wall Balls, 20/14 lbs
Run, 200 m

WOD 2025.07.18

Double Dumbbell Lunge 10-10-10

Double Dumbbell Lunge 10-10-10

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

AMRAP 16 mins: Walking Lunges, Rope Climbs and Sit-ups

Complete as many rounds as possible in 16 mins of:
Walking Lunge, 60 ft
1 Rope Climb
21 AbMat Sit-ups

WOD 2025.07.16

Lifting: Bench Press and Barbell Bent Over Row

Bench Press 3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3, using heaviest weight per set

Opt. 1: ½ Angie

For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

Opt. 2: Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

WOD 2025.07.14

E3MOM for 30 mins: Rows, Toes-to-bar, and 3 Deadlift + 2 Hang Power Clean + 1 Jerk

Every 3 mins for 30 mins do:
Row, 150/125 m
6 Toes-to-bars
1 3 Deadlift + 2 Hang Power Clean + Jerk, pick load

Congrats Tudor for qualifying to the WFP Tour Stop 2 at the end of August!

World Fitness Project Tour Stop II Takes Shape: Unofficial Challenger Qualifier Results

Mat Fraser’s Tips for Improving 4 Vital CrossFit Movements

Results