Month: May 2020

Death By – Dumbbell Goblet Thrusters: 2 reps + 2 reps / 1 min

Death By – Dumbbell Goblet Thrusters: 2 reps + 2 reps / 1 min

With a continuously running clock perform:
2 Dumbbell Goblet Thrusters, pick load in the first 1 min
4 Dumbbell Goblet Thrusters, pick load in the second 1 min
6 Dumbbell Goblet Thrusters, pick load in the third 1 min
…
Continuing this for as long as you are able.

* Warm-up 2 rds of:
10 Pass thru
10 PVC Thruster
10 Cherry Pickers (3 count)
7 DB Push Press (Goblet hold)
7 DB Squat (Goblet hold)

BTWB

Photo by @robcwilson @snoridgecrossfit

Breaking: Details Announced For Mayhem Madness

Alt EMOM 18 mins: Double Unders, Push-up (hand release), and Kettlebell Swings

Alt EMOM 18 mins: Double Unders, Push-up (hand release), and Kettlebell Swings

Every 1 min for 18 mins, alternating between:
30 Double Unders
10 Push-up (hand release)
15 Kettlebell Swings (53#/35#)
* Scale to 30 sec of work each minute

* Warm-up 3 rds of:
7 Pass thru
7 KB Deadlift
5 Russian Swings (chest level)
2 Inch worm w/ Push-up
10-15 Single Unders

BTWB

Photo by @robcwilson

Announcement: Good news alert!

Stay tuned to this site, our FB group or Instagram page for more updates. We have lots to figure out based on the states requirements and will share when ready.  Phase 2 for King County will be no earlier than 6/2. Expect changes!

Hope For the Games? California Says Pro Sports Could Resume June 1

AMReps 10 mins: Alternating Single Arm Devil Press

AMReps 10 mins: Alternating Single Arm Devil Press

As many reps as possible in 10 mins of:
Alternating Single Arm Devil Press, pick load

* DB preferred; if using a KB perform a KB snatch or C&J; alternate arms each rep

Single Arm Devil Press

Alternating Single Arm Devil Press

* WU: 3 rds:
10 Pass Thru
10 Down ups
7 Bootstrappers
5 Russian swings (DB or KB)
3 DB or KB Hang Pwr Snatch

BTWB

Photo by @robcwilson

Missing these days! Can’t wait for us all to get back to being able to flex in the gym again!

Today’s WOD is the first workout for the Dubai CrossFit Championship Online competition. Looked like a tough challenge and great workout!

Prize Purse Draws Top CrossFitters to DCC2020 Online Challenge

Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges & Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges

Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges

As a team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges
* Alternate each movement with your partner

* WU: 2 rds
10-15 sec Samson Stretch ea leg
10 Bootstrapper
10 Step ups
10 Calf raises
20 sec pigeon stretch ea leg

BTWB

Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges

Complete as many rounds as possible in 12 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges

BTWB
Photo by @robcwilson

Heavy Breathing in Brothels and Gyms Lead to Continued Closure in the Netherlands

The Parking Lot WOD: A Growing Trend at Affiliates Around the World

AMRAP 25 mins: Run, Push-ups, Sit-ups, Squats and DU

AMRAP 25 mins: Run, Push-ups, Sit-ups, Squats and DU

Complete as many rounds as possible in 25 mins of:
Run 200m
25 Push-ups
Run 200m
25 AbMat Sit-ups
Run 200m
25 Air Squats
Run 200m
25 Double Unders

* Warm-up: 15-12-9 of each
Jumping Jacks
Bootstrapper
Step-up
Pigeon Stretch (Hold for 15/12/9 sec each leg)

BTWB

Photo by @robcwilson

21-18-15-12-9: Kettlebell Swings and Handstand Push-ups

21-18-15-12-9: Kettlebell Swings and Handstand Push-ups

21-18-15-12-9 reps, for time of:
Kettlebell Swing (70#/53#)
Handstand Push-up
* Sub Floor Pike PU or Box Pike for HSPU

* Warm-up 3 rds of:
7 Pass thru
7 KB Deadlift
5 Russian Swings (chest level)
3 Pike Push-up
10-15 sec handstand hold

BTWB

Photo by @robcwilson

Love these Workout From Home pics but can’t wait for new Workout From Gym pics.

Thank you to everyone for sticking with us! We are anxiously awaiting details for Gyms in Phase 3 and also to moving into Phase 2 for other businesses (to see progress). When we do reopen expect changes to the way we do things.

30-20-10: Dumbbell Reverse Lunges and Lateral Burpee Over Dumbbells

30-20-10: Dumbbell Reverse Lunges and Lateral Burpee Over Dumbbells

30-20-10 reps, for time of:
Dumbbell Reverse Lunge (50#/35#)
Lateral Burpee Over Dumbbell

* Warm Up 3 rds of:
10 Bootstrappers
4 Inchworms plus push-up
8 high kick (monster walks)
4 lunge and reach
* Stretch Calves

BTWB

Photo by @robcwilson

Option 1: 10 RFT: Pull-ups and Ball Slams

Option 1: 10 RFT: Pull-ups and Ball Slams

10 rounds for time of:
7 Pull-ups
7 Ball Slams
* Pull up Option for those with a pull-up bar; if you haven’t been doing kipping PU then scale to 3-5 per round (you will be sore)
* Sub KB Sumo DLHP for Slam Ball
* Warm-up: 2 rds
10 pass through
10 kipping swings
6 lunge and reach
6 scorpion stretch

BTWB

Option 1: 10 RFT: Pull-ups and Ball Slams & Opt. 2: 10 RFT: Single Arm Dumbbell Row and Ball Slams

Option 1: 10 RFT: Pull-ups and Ball Slams

10 rounds for time of:
7 Pull-ups
7 Ball Slams
* Pull up Option for those with a pull-up bar; if you haven’t been doing kipping PU then scale to 3-5 per round (you will be sore)
* Sub KB Sumo DLHP for Slam Ball


* Warm-up: 2 rds
10 pass through
10 kipping swings
6 lunge and reach
6 scorpion stretch

BTWB

Opt. 2: 10 RFT: Single Arm Dumbbell Row and Ball Slams

10 rounds for time of:
7 Single Arm Dumbbell Row (Left)s, pick load
7 Single Arm Dumbbell Row (Right)s, pick load
7 Ball Slams, pick load
* Sub KB Sumo DLHP for Slam Ball


* Warm-up: 2 rds
10 pass through
10 arm circles
6 lunge and reach
6 scorpion stretch

BTWB

Photo by @robcwilson

Mayhem Madness: What We Know So Far

SNORIDGE CROSSFIT