September 2021 – SNORIDGE CROSSFIT

Back Squat 4-4-4-4 & 4 RFT: Row Cal, Wall Balls, Box Jump Overs, and Ball Slams

Back Squat 4-4-4-4

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

BTWB

4 RFT: Row Cal, Wall Balls, Box Jump Overs, and Ball Slams

4 rounds for time of:
12 Row Calories
12 Wall Balls (20#/14#)
12 Box Jump Overs (24″/20″)
12 Ball Slams (30#/20#)

BTWB

Photos by @robcwilson @snoridgecrossfit

“Death leaves a heartache no one can heal, love leaves a memory no one can steal.” ~ Albert Einstein

It brings us huge grief and very heavy hearts to share this news. On Sept. 28, 2021 Cassie Beaudry lost her battle with cancer. For those who knew her, she always brought a friendly smile and laugh with her into the gym. She will always be missed and in our hearts forever. Our love goes out to Joe and Cannon.

Results

Deadlift 3-3-3 & AMRAP 15 mins: Run, Air Squats, Double DB Deadlifts, and Handstand Push-ups

Deadlift 3-3-3

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

BTWB

AMRAP 15 mins: Run, Air Squats, Double DB Deadlifts, and Handstand Push-ups

Complete as many rounds as possible in 15 mins of:
Run 200m
20 Air Squats
10 Double Dumbbell Deadlifts (pick load)
5 Handstand Push-ups
* Use DB or KB for Deadlifts, do not drop them

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

EMOM for 9 mins: Squat Snatch & Chipper: Power Snatches, Pull-ups, Overhead Squats, C2B, Squat Snatches, and BMU

EMOM for 9 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 9 mins.

BTWB

Chipper: Power Snatches, Pull-ups, Overhead Squats, C2B, Squat Snatches, and BMU

For time:
21 Power Snatches (115#/80#)
21 Pull-ups
15 Overhead Squats
15 Chest-to-bar Pull-ups
9 Squat Snatches
9 Bar Muscle-ups
* Scale Pull-ups/C2B/BMU to Ring Row/Supine RR/ Banded pull-up or Strict PU

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Shoulder Press 1-1-1-1 & 4 RF-ME / 1 min Stations: Push Press, Sit-ups, Kettlebell Swings, and Double Unders

Shoulder Press 1-1-1-1

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

BTWB

4 RF-ME / 1 min Stations: Push Press, Sit-ups, Kettlebell Swings, and Double Unders

4 rounds, 1 min per station, for max reps of:
Push Press (75#/55#)
AbMat Sit-up
Kettlebell Swing (53#/35#)
Double Under
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings & Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.

Post total and partial rounds.
* Do not drop empty barbells!

BTWB

Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 10 mins of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Deadlift 4-4-4 & FT: Deadlifts and Burpees

Deadlift 4-4-4

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

BTWB

FT: Deadlifts and Burpees

5 rounds for time of:
5 Deadlifts (275#/185#)
10 Burpees

BTWB

Photo by @robcwilson @snoridgecrossfit

Who’s Getting Invited to the 2021 Dubai CrossFit Championship

Results

Weighted Strict Pull-up 3-3-3-3-3

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

BTWB

Weighted Strict Pull-up 3-3-3-3-3 & AMRAP 15 mins: Box Jumps, Wall Balls, Rope Climbs and Run

Weighted Strict Pull-up 3-3-3-3-3

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

BTWB

AMRAP 15 mins: Box Jumps, Wall Balls, Rope Climbs and Run

Complete as many rounds as possible in 15 mins of:
10 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
1 Rope Climb (15 ft.)
Run 200m
* Scale 2:1 Supine RC to 1 RC

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont