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Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and RowsComplete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row 400m
20 Power Cleans (135/95)
Row 400m
3 rounds for time of:
10 Burpee Pull-ups
Row 200m
10 Power Cleans (135/95)
Row 200m
Photo by @snoridgecrossfit
1x [ 1 Power Snatch + 2 Hang Squat Snatches ]
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Overhead Squats, Single DB Hang Clean & Jerks and Toes-to-barsComplete as many rounds as possible in 15 mins of:
25 Overhead Squats (75/55)
20 Single Dumbbell Hang Clean & Jerks (50/35)
15 Toes-to-bars
Photo by @snoridgecrossfit
Front Squat 4-4-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Wall Balls, Sit-ups, Box Jumps, DU, and Walking LungesFor time:
50 Wall Balls (20/14)
50 AbMat Sit-ups
50 Box Jumps (24″/20″)
50 Double Unders
50 Walking Lunges
Photo by @snoridgecrossfit
Holiday Hours:
New Year’s Week:
Good Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set
5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs5 rounds for time of:
15/12 Row Calories
15 Double Dumbbell Deadlifts, pick load
10 Burpee Over Dumbbells
2 Rope Climbs, 15 ft
Photo by @snoridgecrossfit
As many reps as possible in 20 mins of:
–Full Bear Complex–
(If you drop weight during round – start over)
1 Power Clean (95/65)
1 Front Squat (95/65)
1 Push Press (95/65)
1 Back Squat (95/65)
1 Push Press (95/65)
Movements are seperate, dont string them together (such as squat clean and thruster in place of first 3 movements)…….One partner rests, one partner does the Bear Complex, switch each round.
Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.
Post total reps.
Photo by @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 @snoridgecrossfit
Deadlift 3-3-3-3Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 3 mins for 15 mins do:
15 AbMat Sit-ups
30 Double Unders
15 AbMat Sit-ups
5 Deadlifts, pick load
Photo by @snoridgecrossfit
Holiday Hours:
Christmas Week:
New Year’s Week:
Pt. 1: AMRAP 12 mins: Power Cleans, Dumbbell Push Press and RunComplete as many rounds as possible in 12 mins of:
6 Power Cleans (155/105)
12 Dumbbell Push Press (50/35)
Run 200m
1 Power Clean + Push Press, pick load
Every 1 min for 5 mins.
Photo by @snoridgecrossfit
Holiday Hours:
Christmas Week:
New Year’s Week:
Dumbbell Bench Press 12-12-12, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 12-12-12, using heaviest weight per set
TKComplete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps (36″/30″)
12 Kettlebell Swings (70/53)
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. ~ www.crossfit.com
Photo by @snoridgecrossfit
Holiday Hours:
Christmas Week:
New Year’s Week:
