snoridgecf

Team WOD: 50-40-30: Handstand Push-ups, DB Hang Squat Cleans, Row Cal and Sit-ups & Solo WOD: 25-20-15: Handstand Push-ups, DB Hang Squat Cleans, Row Cal, and Sit-ups

Team WOD: 50-40-30: Handstand Push-ups, DB Hang Squat Cleans, Row Cal and Sit-ups

50-40-30 reps, for time of:
Handstand Push-up
Dumbbell Hang Squat Clean, pick load
Row Calories
AbMat Sit-up

BTWB

Solo WOD: 25-20-15: Handstand Push-ups, DB Hang Squat Cleans, Row Cal, and Sit-ups

25-20-15 reps, for time of:
Handstand Push-up
Dumbbell Hang Squat Clean, pick load
Row Calorie
AbMat Sit-up

BTWB

Photo by @snoridgecrossfit

Results

Bench Press 3-3-ME & AMRAP 12 mins: Thrusters, Double Unders and Rope Climbs

Bench Press 3-3-ME

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

BTWB

AMRAP 12 mins: Thrusters, Double Unders and Rope Climbs

Complete as many rounds as possible in 12 mins of:
8 Thrusters (95/65)
15 Double Unders
1 Rope Climb (15 ft)

BTWB

Photo by @snoridgecrossfit

Results

Push Jerk 2-2-2 & FT: Row and Clean & Jerks

Push Jerk 2-2-2

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

BTWB

FT: Row and Clean & Jerks

For time:
Row 500m
4 Clean & Jerks (135/95)
Row 400m
5 Clean & Jerks
Row 300m
6 Clean & Jerks
Row 200m
7 Clean & Jerks
Row 100m
8 Clean & Jerks

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Holiday Onesie/Sweater/Outfit Party Potluck!

When: December 9
Time: 6:30 Where: At the Gym Bring food to share

Results

Lifting: 1 Squat Snatch + 1 Overhead Squat & AMRAP 18 mins: Hang Power Snatches, Wall Balls, and K2E

Lifting: 1 Squat Snatch + 1 Overhead Squat

Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set

BTWB

AMRAP 18 mins: Hang Power Snatches, Wall Balls, and K2E

Complete as many rounds as possible in 18 mins of:
10 Hang Power Snatches (95/65)
10 Wall Balls (20/14)
10 Knees-to-elbows

BTWB

Photo by @snoridgecrossfit

Results

Paul Pena

7 rounds, each round for time, of:
Run 100m
19 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24″/20″)

Rest 3 mins between each round.

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia. ~ www.crossfit.com

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Holiday Onesie/Sweater/Outfit Party Potluck!

When: December 9
Time: 6:30 Where: At the Gym Bring food to share

Results

Back Squat 3-3-3-3 & 18-15-12-9-6: Deadlifts, Back Squats, and Pull-ups

Back Squat 3-3-3-3

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

BTWB

18-15-12-9-6: Deadlifts, Back Squats, and Pull-ups

18-15-12-9-6 reps, for time of:
Deadlift (115/75)
Back Squat (115/75)
Pull-up

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Holiday Onesie/Sweater/Outfit Party Potluck!

When: December 9
Time: 6:30 Where: At the Gym Bring food to share

The CrossFit Triple Crown? Dave Castro Discusses the Concept on His Week in Review

Results

Results cont

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Med Ball Sit-ups & Solo WOD: AMRAP 14 mins w/ Buy-in: Run then Push Press, Med Ball Cleans, and Med Ball Sit-ups

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Med Ball Sit-ups

In 20 mins do:
Row 1500m
Run 1200m
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans (20/14)
10 Push Press (95/65)
10 Medicine Ball Sit-ups (20/14)

BTWB