Author: snoridgecf

Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups

Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups

As a team of 2 complete for time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
* One works, one rests.

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Results

Advanced RX: Bench Press 10-8-6-4 & 4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs

Advanced RX Class:

Bench Press 10-8-6-4

Bench Press 10-8-6-4

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

BTWB

4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs

4 rounds for time of:
Run 400m
12 Back Squats (155/105#)
12 Bench Press (135/95#)
2 Legless Rope Climbs

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Wodapalooza, Cape Town Partnership Signals Industry Shift on Qualifiers
Results

1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1 & 5 RFT: Wall Balls and Hang Power Cleans

1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1

1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1

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

BTWB

5 RFT: Wall Balls and Hang Power Cleans

5 rounds for time of:
20 Wall Balls (20#/14#)
10 Hang Power Cleans (155#/105#)

BTWB

Photo by @robcwilson

Results
Results cont

Lifting: Deadlifts and Weighted Pull-ups & AMRAP 10 mins: Run, Deadlifts and Strict Pull-ups

Lifting: Deadlifts and Weighted Pull-ups

Deadlift 3-3-3-3-3, using heaviest weight per set
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
* Alternate DL and Pull-up sets.

BTWB

AMRAP 10 mins: Run, Deadlifts and Strict Pull-ups

Complete as many rounds as possible in 10 mins of:
Run 200m
10 Deadlifts (185#/135#)
5 Strict Pull-ups

BTWB

Photo by @robcwilson

Results

Front Squat: 3-3-3-3 & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

Front Squat: 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders

BTWB
Photo by @robcwilson
Need to sub a movement? Remember your coaches will help to work around your injury or rehab and design a scale, sub, or even an alternate WOD for you.
Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Loud and Live to Launch the West Coast CrossFit Classic

Results

Results cont

Overhead Squat 3-3-3-3 & 3 RFT: Runs, Push-ups and Overhead Squats

Overhead Squat 3-3-3-3

Overhead Squat 3-3-3-3

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

BTWB

3 RFT: Runs, Push-ups and Overhead Squats

3 rounds for time of:
Run 400m
25 Push-up (hand release)
15 Overhead Squats (115#/75#)

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Results
Results cont

SNORIDGE CROSSFIT