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
Month: November 2020
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!
10-9-8-7-6-5-4-3-2-1: Kettlebell Swings, Box Jump Overs and Goblet Squats
10-9-8-7-6-5-4-3-2-1: Kettlebell Swings, Box Jump Overs and Goblet Squats
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Swing, 55/35 lbs
Box Jump Over, 24/20 in
Goblet Squat, 55/35 lbs
* Use 53/35 KB or 50/35 DB for RX
@Home: 4 RFT: Run, Single Arm DB Deadlifts and Alternating DB Snatches & Outdoor WOD: 4 RFT: Run, Deadlifts and Power Snatches
@Home: 4 RFT: Run, Single Arm DB Deadlifts and Alternating DB Snatches
4 rounds for time of:
Run 200m
24 Single Arm Dumbbell Deadlifts, pick load
16 Alternating Dumbbell Snatches, pick load
* Single arm DB DL complete 12 reps each arm. Sub KB snatches (or KB Swings) if you don’t have a DB.
Outdoor WOD: 4 RFT: Run, Deadlifts and Power Snatches
4 rounds for time of:
Run 200m
24 Deadlifts (115#/75#)
12 Power Snatches (115#/75#)
Photo by @robcwilson @snoridgecrossfit
AMRAP 20 mins: Hand Release Push-ups, Alternating V-ups and Air Squats
AMRAP 20 mins: Hand Release Push-ups, Alternating V-ups and Air Squats
Complete as many rounds as possible in 20 mins of:
10 Hand Release Push-ups
20 Alternating Single Leg V-ups
30 Air Squats
Photo by @robcwilson @snoridgecrossfit
SCHEDULE:
This Friday 11/27 we will have three outdoor classes (45 min each)
Please sign up via MindBody.
Times:
- 9:30-10:15am
- 10:15-11:00am
- 11:00-11:45am
– 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 inside the gym
If it stays dry Saturday we will add some AM classes. We appreciate your cooperation!
Death By – Dumbbell Goblet Thrusters and Burpees: 1 rep + 1 rep
“Death By” – Dumbbell Goblet Thrusters and Burpees: 1 rep + 1 rep
With a continuously running clock perform:
1 Dumbbell Goblet Thruster and 1 Burpee in the first 1 min
2 Dumbbell Goblet Thrusters and 2 Burpees in the second 1 min
3 Dumbbell Goblet Thrusters and 3 Burpees in the third 1 min
…
Continuing this for as long as you are able.
* Add 1 rep to both exercises each rd. Must complete all reps for both exercise in the minute.
Photo by @robcwilson @snoridgecrossfit
Weighted Box Step-up 16-16-16 & 30-20-10-20-30: Single Dumbbell Hang Clean & Jerks and Box Jumps
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.
30-20-10-20-30: Single Dumbbell Hang Clean & Jerks and Box Jumps
30-20-10-20-30 reps, for time of:
Single Dumbbell Hang Clean & Jerk (53#/35#)
Box Jump (24″/20″)
* Sub a single arm KB Hang Clean and Jerk. Split reps evenly each arm.
Photo by @robcwilson @snoridgecrossfit
@Home: FT: Run, Kettlebell Swings and Kettlebell Sumo Deadlift High Pulls
@Home: FT: Run, Kettlebell Swings and Kettlebell Sumo Deadlift High Pulls
For time:
Run, 800 m
— then —
3 rounds of:
21 Kettlebell Swings, 53/35 lbs
15 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
— then —
Run, 800 m
* Dumbbell Subs:
Swing: Perform a Two handed DB swing for KB
SDHP: Alternating single arm DB High Pull (see demo video)
Warm-up:
-Arm Circles (30 sec)
-Wrist Rolls (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (30sec)
-PVC Passthrus (3 reps)
-Walk on tippy-toes
-High knees
-Butt kickers
2 Rounds of 10 reps
-Air Squats
-Push-ups
@Home: FT: Run, Kettlebell Swings and Kettlebell Sumo Deadlift High Pulls & Outdoor WOD: FT: Run, Clean & Jerks and Run
@Home: FT: Run, Kettlebell Swings and Kettlebell Sumo Deadlift High Pulls
For time:
Run 800m
— then —
3 rounds of:
21 Kettlebell Swings (53#/35#)
15 Kettlebell Sumo Deadlift High-pulls (53#/35#)
— then —
Run 800m
* Dumbbell Subs:
Swing: Perform a Two handed DB swing for KB
SDHP: Alternating single arm DB High Pull (see demo video)
Warm-up:
-Arm Circles (30 sec)
-Wrist Rolls (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (30sec)
-PVC Passthrus (3 reps)
-Walk on tippy-toes
-High knees
-Butt kickers
2 Rounds of 10 reps
-Air Squats
-Push-ups
Outdoor WOD: FT: Run, Clean & Jerks and Run
For time:
Run 800m
30 Clean & Jerks, pick load
Run 800m
* Limited Saturday outdoor classes behind gym. Sign-up required.
Photo by @robcwilson @snoridgecrossfit
On Saturday the weather cooperated and allowed us to hold 4 outdoor class times. Cross your fingers that the weather holds for this Friday or Saturday and if it is dry we will plan to have some limited class times to sign up for. Stay tuned!
On Thursday we will not be programming a workout due to Thanksgiving. If you want to workout then go for a run or find an old one from the April-May timeframe on the site.
5 RFT: Double Unders and Alternating Dumbbell Snatches
5 RFT: Double Unders and Alternating Dumbbell Snatches
5 rounds for time of:
35 Double Unders
20 Alternating Dumbbell Snatches, pick load
* Sub KB swings if you do not have a dumbbell.
* DB power snatches touch both ends to floor, do not drop DB, alternate hands each snatch.
Photo by @robcwilson @snoridgecrossfit