Author: snoridgecf

21-15-9: Box Jump Overs and Devil Press & Lifting: Single Arm Dumbbell Bent Over Rows and Dumbbell Good Mornings

21-15-9: Box Jump Overs and Devil Press

21-15-9 reps, for time of:
Box Jump Over (24″/20″)
Devil Press (50#/35#)
* One arm devil press. Sub burpee + KB clean and jerk or burpee + KB snatch for devil press.

BTWB

Lifting: Single Arm Dumbbell Bent Over Rows and Dumbbell Good Mornings

Single Arm Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set
Dumbbell Good Morning 8-8-8-8, using heaviest weight per set
* Single arm DB for row. Perform 4 sets x 8 reps for each arm. DB GM place dumbbell on back behind neck. Watch video clip for DB good morning.

BTWB

Demos:

One arm Devil Press

Dumbbell Good Morning

Games Updates:

The 2020 Age Group Games Season is Over

Six Key CrossFit Games Takeaways from Dave Castro’s Instagram Live Q&A

Madison Through 2023? The City Council Made That Decision Easier

Team WOD: AMRAP 20 mins: Push-ups, AbMat Sit-ups and Air Squats & Solo WOD: AMRAP 15 mins: Push-ups, AbMat Sit-ups and Air Squats

Team WOD: AMRAP 20 mins: Push-ups, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 20 mins of:
5 Push-ups
10 AbMat Sit-ups
15 Air Squats
* As a team of 2 alternate each movement.

BTWB

Solo WOD: AMRAP 15 mins: Push-ups, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 15 mins of:
5 Push-ups
10 AbMat Sit-ups
15 Air Squats

BTWB

Photo by @robcwilson

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1 & 40-30-20-10: Air Squats, Plank Holds and Single Arm Dumbbell Push Jerks

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 5 complex on each arm
* Zoom at 5pm. We will do this strength complex together, then log off and WOD.

BTWB

40-30-20-10: Air Squats, Plank Holds and Single Arm Dumbbell Push Jerks

40-30-20-10 reps, for time of:
Air Squat
Plank Hold, 1 sec
Single Arm Dumbbell Push Jerk, pick load
* plank holds are 40-30-20-10 sec

BTWB

Photo by @robcwilson

Today’s strength work is a dumbbell complex.  If you don’t have a DB you can sub a KB. Rest as needed between sets, warm up adequately with the load, and scale back reps if needed.  We will Zoom at 5pm today for those interested.  Strength complex up front then if we run out of time we can log off and people can hit the conditioning WOD separately.

Support Your Local Box Fundraiser Hits Seven Figures

Tabata: Double Unders, AbMat Sit-ups, Box Jumps and Kettlebell Swings

Tabata: Double Unders, AbMat Sit-ups, Box Jumps and Kettlebell Swings

Tabata Double Under
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata Kettlebell Swing, pick load

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Photo by @robcwilson

O2, Partners Offer $100 Gift Card to Members Who #StayforMay

Want a combined $100 Gift card ($25 per brand) to use either at O2, Bear Komplex, Born Primitive, or Puori? Then read the link above for details and if you continue to pay dues for May then they will send us gift cards to distribute in June.

Our gym is enrolled in their program but if you buy anything from any of those sites please enter our gym code and receive free shipping and we will get 50% from the sale.

Gym code: RECOVERY6571

The fittest woman in the world struggled to love her body when she first started gaining muscle — here’s how she learned to embrace her strong physique

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

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

Rest 1 Minute between rounds

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.
* Zoom class at 5pm, check FB for login details
* Scale Hollow Rock by pulling one leg to chest or by doing a L position and rocking

BTWB

Photo by @robcwilson

CrossFit Owners Petition Governments Worldwide

Team WOD: AMRAP 18 mins: Lateral Burpee Over Dumbbells, Alternating Dumbbell Snatches and Walking Lunges & Solo WOD: 3 RFT: Walking Lunges, Alternating Dumbbell Snatches and Lateral Burpee Over Dumbbells

Team WOD: AMRAP 18 mins: Lateral Burpee Over Dumbbells, Alternating Dumbbell Snatches and Walking Lunges

Complete as many rounds as possible in 18 mins of:
6 Lateral Burpee Over Dumbbells
8 Alternating Dumbbell Snatches, pick load
12 Walking Lunges
* As a team of 2, alternate each exercise (Partner 1 does 6 lat. burpees, then partner 2 does 8 snatches, etc.)

BTWB

Solo WOD: 3 RFT: Walking Lunges, Alternating Dumbbell Snatches and Lateral Burpee Over Dumbbells

3 rounds for time of:
24 Walking Lunges
21 Alternating Dumbbell Snatches, pick load
18 Lateral Burpee Over Dumbbells

BTWB

Photo by @robcwilson

Asbury Park Summer Games Postpones to 2021, Entire Sanctionals Season Disrupted by COVID-19

Georgia gym reopenings: Here’s what members might see during workouts as states reopen businesses

SNORIDGE CROSSFIT