snoridgecf

Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds & FT: Box Jump Overs and Wall Climbs

Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds

Every 1 min for 10 mins, alternating between:
1 1 Strict Handstand Push Up + 2 Kipping Handstand Push Up
Handstand Hold, 15 secs
* Scale to 3 floor or box pike and HS Wall Hold

BTWB

FT: Box Jump Overs and Wall Climbs

For time:
30 Box Jump Overs (24″/20″)
9 Wall Climbs
20 Box Jump Overs
6 Wall Climbs
10 Box Jump Overs
3 Wall Climbs

BTWB

Photo by @robcwilson @snoridgecrossfit

Fingers crossed the weather can dry up soon so we can get some outdoor classes scheduled!

If you’re sticking with the home WOD’s post your pics and results in the FB group!

Zachary Tellier

For time:
10 Burpees
— then —
10 Burpees
25 Push-ups
— then —
10 Burpees
25 Push-ups
50 Lunges
— then —
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
— then —
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats

BTWB

Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan

Photo by @robcwilson @snoridgecrossfit

Meeting Between Masters Fitness Collective, Castro and Roza Sparks Hope for Masters Division Games Future

Outdoor WOD: 3 RFT: Rows, Deadlifts and Run & @Home: FT: Kettlebell Swings and Runs

Outdoor WOD: 3 RFT: Rows, Deadlifts and Run

3 rounds for time of:
Row 500m
18 Deadlifts (225#/155#)
Run 400m

BTWB

@Home: FT: Kettlebell Swings and Runs

For time:
45 Kettlebell Swings (70#/53#)
Run 400m
35 Kettlebell Swings
Run 800m
25 Kettlebell Swings
Run 1200m
15 Kettlebell Swings

BTWB

Photo by @robcwilson @snoridgecrossfit

84.6% of CrossFitters Say Gyms Are Meeting Cleanliness and Health Safety Standards, Nationwide Poll Shows

The Commercial CrossFit Should Have Made

10 RFT: Double Unders and Alternating Dumbbell Snatches

10 rounds for time of:
20 Double Unders
10 Alternating Dumbbell Snatches (50#/35#)
* Sub KB snatches or KB SDHP

BTWB

Photo by @robcwilson @snoridgecrossfit

Weather is dry Saturday so we will have outdoor class at 9:30am and 10:15am!

Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run & @Home: FT: 3 RFT: Goblet Thrusters, Single Arm Bent Over Rows and Run

Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run

3 rounds for time of:
20 Squat Cleans (95#/65#)
20 Pull-ups
Run 400m

BTWB

@Home: FT: 3 RFT: Goblet Thrusters, Single Arm Bent Over Rows and Run

3 rounds for time of:
25 Single Dumbbell Goblet Thrusters, pick load
20 Single Arm Bent Over Rows, pick load
Run 400m
* 10 each arm for bent over row. Goblet thrusters are in front rack position.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Weighted Box Step-up 16-16-16 & FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

Weighted Box Step-up 16-16-16

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

BTWB

FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

4 rounds, 1 min per station, of:
Weighted Box Step-up, pick load (24″/20″)
Mountain Climber
Single Arm Dumbbell Push Press, pick load
Hollow Rock

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Scale Hollow Rock by pulling one leg to chest or by doing a L position and rocking
* REST ONE MINUTE between Rounds

BTWB

Photo by @robcwilson @snoridgecrossfit

Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds & AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups

Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds

Every 1 min for 10 mins, alternating between:
5 Handstand Push-ups
Handstand Hold, 20 secs
* Practice HS hold freestanding or against a wall. Scale to pike off box for HSPU.

BTWB

AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups

Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
15 Box Jumps (24″/20″)
20 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Outdoor: Chipper: Runs and Back, Front and Overhead Squats & @Home: FT: Runs and Air, Goblet Squats

Outdoor: Chipper: Runs and Back, Front and Overhead Squats

For time:
Run 400m
30 Back Squats (95#/65#)
Run 400m
20 Front Squats
Run 400m
10 Overhead Squats

BTWB

@Home: FT: Runs and Air, Goblet Squats

For time:
Run 400m
60 Air Squats
Run 400m
45 Goblet Squats, pick load
Run 400m
60 Air Squats
* Front rack Goblet Hold DB or KB

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts & @Home: 5 RFT: Run, Front Rack Walking Lunges and Single Arm Deadlifts

Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts

5 rounds for time of:
200m Run With Medicine Ball (20#/14#)
15 Wall Balls (20#/14#)
12 Deadlifts (185#/135#)

BTWB

@Home: 5 RFT: Run, Front Rack Walking Lunges and Single Arm Deadlifts

5 rounds for time of:
Run 400m
16 Single Dumbbell Front Rack Walking Lunges, pick load
20 Single Arm Dumbbell Deadlifts, pick load
* Use DB or KB, alternate 10 each arm for DL.

BTWB

Photo by @robcwilson @snoridgecrossfit

Weather is looking dry tomorrow so we will have outdoor class at 11:30am and 4pm! Sign up on MB.

The world’s worst “fitness trainer” and the Biggest Loser of being a “fitness celebrity” chimes in yet again:

Olympic Lifting in CrossFit “Dangerous”, Workouts Just “Beating, After Beating” According to New Jillian Michaels Video

Results

Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run & @Home: 16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches & Accessory Work: Dumbbell Glute Bridge 3 x 10

Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run

5 rounds for time of:
10 Power Snatches (95#/65#)
10 Toes-to-bars
Run 200m

BTWB

@Home: 16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches

16-14-12-10-8-6-4-2 reps, for time of:
Dumbbell Sit-up, pick load
Dumbbell Power Snatch, pick load
* See video for demo of DB Situp.
* DB Snatches are alternating arms, do not drop DB. Touch both DB heads to floor each rep.

BTWB

@Home: Accessory Work: Dumbbell Glute Bridge 3 x 10

Dumbbell Glute Bridge 3×10

Use the same weight for each set.
Rest as needed between sets.

BTWB

Photo by @robcwilson @snoridgecrossfit

SCHEDULE:

On Tuesday thru Saturday 12/1 – 12/5 of this week we have been lucky with dry, sunny weather and are able to coach two outdoor classes (45 min each) in the alley behind the gym.

Please sign up via MindBody.

Tues – Fri Times:

11:30am-12:15pm
4:00-4:45pm

Sat Times:

9:30am-10:15am
10:15am-11:00am

– 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!

Results