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Deadlift : 4-4-4Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Bar Muscle-ups
20 Deadlifts (225#/155#)
30 Ball Slams (30#/20#)
40 Box Jumps (24″/20″)
30 Ball Slams
20 Deadlifts
10 Bar Muscle-ups
* Use mats, touch and go. Sub 15 C2B pull-ups for 10 BMU.
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Handstand Push-ups
21-18-15-9: Power Cleans, Push-ups, and Row21-18-15-9 reps, for time of:
Power Clean, pick load
Push-up
Row Calorie
Photo by @robcwilson @snoridgecrossfit
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Alt EMOM 21 mins: Rows, Wall Balls, and Sit-upsEvery 1 min for 21 mins, alternating between:
Row 175m/150m
15 Wall Balls (20#/14#)
20 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
12 WOD’s of Christmas at SRCF (v3)For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* Like the song 12 days of Christmas. Complete 1 SDHP, then repeat down 2 Thrusters / 1 SDHP, then 3 Push Press / 2 Thrusters / 1 SDHP, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Photo by @robcwilson @snoridgecrossfit
The “12 Days of Christmas” WOD is a longstanding tradition in many CrossFit affiliates around the world. While the movements vary from box to box, athletes are guaranteed to get a good challenge for the body and brain with this festive workout. ~www.crossfit.com
This one is our 3rd Version and a repeat from 2019 that switches up some of the typical movements and adds some new ones!
Announcements:
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
Shoulder Press: 3RMRecord your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
Photo by @robcwilson @snoridgecrossfit
Health Tip: Preventing Shoulder Injuries
Kelly Starrett, DPT, breaks down the most common causes of shoulder injuries in CrossFit athletes and explains what can be done to prevent them.
Starrett attributes most injuries to:
To address shoulder discomfort before it becomes a problem, he recommends:
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Task Tabata300 reps for time, following the pattern:
Pull-ups, 20 secs
Rest 10 secs
Push-ups, 20 secs
Rest 10 secs
Sit-ups, 20 secs
Rest 10 secs
Air Squats, 20 secs
Rest 10 secs
After the round of air squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Log your total time and edit the reps when logging to your totals for each movement.
* Base your strategy off your recent Tabata This numbers (11/22/21) to be consistent throughout with each movement
Photo by @robcwilson @snoridgecrossfit
Announcements:
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
Deadlift 6-6-6Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
1 Deadlift (225#/155#)
1 Handstand Push-up
2 Deadlifts
2 Handstand Push-ups
3 Deadlifts
3 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30″/24″)
* Alternate work/rest with your partner. One bar and one box.
Solo WOD: 10-9-8-7-6-5-4-3-2-1: Hang Power Snatches, Overhead Squats and Box Jumps10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit
VIDEO: Top 5 Clean and Jerks from Dubai CrossFit Championship Event 2
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Each for reps:
Row Calories, 3 mins
Wall Walks, 3 mins
Row Calories, 2 mins
Wall Walks, 2 mins
Row Calories, 1 min
Wall Walks, 1 min
* Wall Walk/Climb: Start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down; NO Chalk)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep
Cassie WOD Group Photos by @robcwilson @snoridgecrossfit
Announcements:
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
CassieComplete as many rounds as possible in 21 mins of:
12 Power Cleans (115#/85#)
8 Pull-ups
19 Air Squats
Run 200m
* On Sept. 28, 2021 Cassie Beaudry lost her battle with cancer. She always brought a friendly smile and laugh with her into the gym. She will forever be in our hearts. Our love goes out to Joe and Cannon. The rep scheme of 12/8/19 is for Joe and Cassie’s son Cannon who was her greatest joy.
Photos by @robcwilson @snoridgecrossfit
Today we honored and remembered a friend and SRCF family member that was taken far too soon. Our love goes out to her family and husband Joe and son Cannon. Cassie loved to do power cleans, pull-ups, air squats, kettlebell swings, and toes to bar. She always had a smile for every workout and everyone in the gym. Her dedication to staying fit and strength for her size stood out. She was a fighter and I hope that this workout captures the things she excelled at and the toughness she exemplified.
