Accessory Work: Single Arm Bent Over Row 15-15-15 & 5 RFT: Goblet Squats, Box Jumps and Flutter Kicks

Accessory Work: Single Arm Bent Over Row 15-15-15

 

Single Arm Bent Over Row 15-15-15

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

 

5 RFT: Goblet Squats, Box Jumps and Flutter Kicks

 

5 rounds for time of:
15 Goblet Squats, pick load
20 Box Jumps (24″/20″)
30 Flutter Kicks
* Flutter kick is 2 kicks = one rep (i.e. 60 single kicks or count on same leg for 30)

 

Photo by @robcwilson @snoridgecrossfit

Outdoor Classes 12/22 Tues and 12/23 Wed!
Sign up on MindBody…give people a chance before taking both days. As long as the weather stays dry we will plan to run these classes.

  • 12/22 Tuesday
    • 10:30am – 11:15am
    • 11:15am – 12:00pm
    • 12:00pm – 12:45pm
    • 4:00 – 4:45pm
  • 12/23 Wednesday
    • 10:30am – 11:15am
    • 11:15am – 12:00pm
    • 12:00pm – 12:45pm
    • 4:00 – 4:45pm

The 2021 Season Schedule, Beginning With the Open March 11

Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds & FT: Box Jump Overs and Wall Climbs

Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds

Every 1 min for 10 mins, alternating between:
1 1 Strict Handstand Push Up + 2 Kipping Handstand Push Up
Handstand Hold, 15 secs
* Scale to 3 floor or box pike and HS Wall Hold

FT: Box Jump Overs and Wall Climbs

For time:
30 Box Jump Overs (24″/20″)
9 Wall Climbs
20 Box Jump Overs
6 Wall Climbs
10 Box Jump Overs
3 Wall Climbs

Photo by @robcwilson @snoridgecrossfit

Fingers crossed the weather can dry up soon so we can get some outdoor classes scheduled!

If you’re sticking with the home WOD’s post your pics and results in the FB group!

Weighted Box Step-up 16-16-16 & FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

Weighted Box Step-up 16-16-16

Weighted Box Step-up 16-16-16

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

FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

4 rounds, 1 min per station, of:
Weighted Box Step-up, pick load (24″/20″)
Mountain Climber
Single Arm Dumbbell Push Press, pick load
Hollow Rock

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Scale Hollow Rock by pulling one leg to chest or by doing a L position and rocking
* REST ONE MINUTE between Rounds

Photo by @robcwilson @snoridgecrossfit

Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds & AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups

Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds

Every 1 min for 10 mins, alternating between:
5 Handstand Push-ups
Handstand Hold, 20 secs
* Practice HS hold freestanding or against a wall. Scale to pike off box for HSPU.

AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups

Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
15 Box Jumps (24″/20″)
20 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts & @Home: 5 RFT: Run, Front Rack Walking Lunges and Single Arm Deadlifts

Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts

5 rounds for time of:
200m Run With Medicine Ball (20#/14#)
15 Wall Balls (20#/14#)
12 Deadlifts (185#/135#)

@Home: 5 RFT: Run, Front Rack Walking Lunges and Single Arm Deadlifts

5 rounds for time of:
Run 400m
16 Single Dumbbell Front Rack Walking Lunges, pick load
20 Single Arm Dumbbell Deadlifts, pick load
* Use DB or KB, alternate 10 each arm for DL.

Photo by @robcwilson @snoridgecrossfit

Weather is looking dry tomorrow so we will have outdoor class at 11:30am and 4pm! Sign up on MB.

The world’s worst “fitness trainer” and the Biggest Loser of being a “fitness celebrity” chimes in yet again:

Olympic Lifting in CrossFit “Dangerous”, Workouts Just “Beating, After Beating” According to New Jillian Michaels Video

Results

Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run & @Home: 16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches & Accessory Work: Dumbbell Glute Bridge 3 x 10

Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run

5 rounds for time of:
10 Power Snatches (95#/65#)
10 Toes-to-bars
Run 200m

@Home: 16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches

16-14-12-10-8-6-4-2 reps, for time of:
Dumbbell Sit-up, pick load
Dumbbell Power Snatch, pick load
* See video for demo of DB Situp.
* DB Snatches are alternating arms, do not drop DB. Touch both DB heads to floor each rep.

@Home: Accessory Work: Dumbbell Glute Bridge 3 x 10

Dumbbell Glute Bridge 3×10

Use the same weight for each set.
Rest as needed between sets.

Photo by @robcwilson @snoridgecrossfit

SCHEDULE:

On Tuesday thru Saturday 12/1 – 12/5 of this week we have been lucky with dry, sunny weather and are able to coach two outdoor classes (45 min each) in the alley behind the gym.
Please sign up via MindBody.
Tues – Fri Times:
  • 11:30am-12:15pm
  • 4:00-4:45pm

Sat Times:

  • 9:30am-10:15am
  • 10:15am-11:00am
– Sign-ups spots are limited with one wait list spot per class
– Spots only for current members
– 45 minutes per class
– Wait out front of the gym for each class to be screened and to allow them to clean up / leave. Then you will need to go around back.
– No hanging out after around back or using the inside of the gym.
– Dress warm!

Results

Accessory Work: Single Arm Bent Over Row 15-15-15 & FT: Air Squats, Walking Lunges, Push-ups

Accessory Work: Single Arm Bent Over Row 15-15-15

Single Arm Bent Over Row 15-15-15

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

FT: Air Squats, Walking Lunges, Push-ups

For time:
50 Air Squats
20 Walking Lunges
20 Push-ups
40 Air Squats
20 Walking Lunges
20 Push-ups
30 Air Squats
20 Walking Lunges
20 Push-ups
20 Air Squats
20 Walking Lunges
20 Push-ups
10 Air Squats
20 Walking Lunges
20 Push-ups

Photo by @robcwilson @snoridgecrossfit

Colleen Fotsch Goes From Division I Swimmer, CrossFit Standout to USA Bobsled Women’s National Team

SCHEDULE:

On Tuesday, Wednesday and Thursday 12/1 – 12/3 as long as the weather stays dry we will be coaching two outdoor classes (45 min each) in the alley behind the gym.
Please sign up via MindBody.
Times:
  • 11:30am-12:15pm
  • 4:00-4:45pm
– Sign-ups spots are limited with one wait list spot per class
– Spots only for current members
– 45 minutes per class
– Wait out front of the gym for each class to be screened and to allow them to clean up / leave. Then you will need to go around back.
– No hanging out after around back or using the inside of the gym.
– Dress warm!