Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches
3 rounds for time of:
Row, 500 m
Handstand Walk, 60 ft
10 Squat Snatches, 115 lbs
Rest 2 mins
Rest 5 min. Then part 2. Scale to 3 wall climbs or 15 shoulder taps ea rd.
Category: Advanced RX
EMOM for 10 mins: Squat Snatch
Advanced RX: EMOM for 10 mins: Squat Snatch & Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches & Pt. 2: AMRAP 4 mins: Dumbbell Hang Clusters and Burpee Over Dumbbell
Advanced RX Class:
EMOM for 10 mins: Squat Snatch
1 Squat Snatch, pick load
Every 1 min for 10 mins.
Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches
3 rounds for time of:
Row 500m
Handstand Walk, 60 ft
10 Squat Snatches (115#/75#)
Rest 2 mins
Rest 5 min. Then complete part 2.
Pt. 2: AMRAP 4 mins: Dumbbell Hang Clusters and Burpee Over Dumbbell
Complete as many rounds as possible in 4 mins of:
3 Dumbbell Hang Clusters, pick load
6 Burpee Over Dumbbells
Take 5 min rest after Pt. 1
Photo by @robcwilson
Playing upside down today!
Road to the Games Ep. 18.01: Nordic Goddesses
Playing upside down today!
Road to the Games Ep. 18.01: Nordic Goddesses
Advanced RX: Deficit Deadlift 3-3-3 & Pt. 1: 3 RFT: Deadlifts and Double Unders
Advanced RX: Deficit Deadlift 3-3-3
Deficit Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 3 RFT: Deadlifts and Double Unders
3 rounds for time of:
10 Deadlifts, 275/185 lbs
50 Double Unders
* Touch and go, use mats no drops. Rest 5 min. then complete part 2.
Advanced RX: Deficit Deadlift 3-3-3 & Pt. 1: 3 RFT: Deadlifts and Double Unders & Pt. 2: 5 RFT: Bar Muscle-up, Chest-to-bar, Pull-ups and Sprint
Advanced RX Class:
Deficit Deadlift 3-3-3
Deficit Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 3 RFT: Deadlifts and Double Unders
3 rounds for time of:
10 Deadlifts (275#/185#)
50 Double Unders
* Touch and go, use mats no drops. Rest 5 min. then complete part 2.
Pt. 2: 5 RFT: Bar Muscle-up, Chest-to-bar, Pull-ups and Sprint
5 rounds for time of:
3 Bar Muscle-ups
4 Chest-to-bar Pull-ups
5 Pull-ups
Run 100m
Rest 1 min
* After 5 min rest from part 1
Photo by @robcwilson
Snow is falling and it’s not an April Fools joke! For those who plan on hitting the 0530 early class on Monday, make sure you heck the Facebook group for any announcement from Coach Jill if class is cancelled (ALL other classes Monday will be on normal schedule).
Snow is falling and it’s not an April Fools joke! For those who plan on hitting the 0530 early class on Monday, make sure you heck the Facebook group for any announcement from Coach Jill if class is cancelled (ALL other classes Monday will be on normal schedule).
If if you’re not in the SnoRidge CrossFit FB group then you should be. You must request to join. Link is on the bottom of this site.
Tommy’s 18.5 Report Card
Update Studio: Masters and Teens in 18.5
Advanced RX: EMOM for 7 mins: Power Clean & Jerk & 3 RFT: Row Cal Deadlifts, Hang Power Cleans and Push Jerks & Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups
Advanced RX Class:
EMOM for 7 mins: Power Clean & Jerk
1 Power Clean & Jerk, pick load
Every 1 min for 7 mins.
3 RFT: Row Cal Deadlifts, Hang Power Cleans and Push Jerks
3 rounds for time of:
15 Row Calories
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks
Checkout: 3 RFT: Hollow Rocks and AbMat Sit-ups
3 rounds for time of:
20 Hollow Rocks
20 AbMat Sit-ups
Photo by @robcwilson
Friday Night Lights is done for this Open. Time to cool down, stretch and recover.
Post your score ASAP. If you are one of the several that need to complete 18.5 get into class Monday before 5pm and knock it out.
Post your score ASAP. If you are one of the several that need to complete 18.5 get into class Monday before 5pm and knock it out.
Open Workout 18.5 Live Announcement Recap
EMOM for 7 mins: Power Clean & Jerk
Advanced RX: EMOM for 5 mins: Squat Clean & FT: Run, Rope Climbs and AbMat Sit-ups
Advanced RX Class:
EMOM for 5 mins: Squat Clean
1 Squat Clean, pick load
Every 1 min for 5 mins.
FT: Run, Rope Climbs and AbMat Sit-ups
For time:
Run 200m
5 Rope Climbs, 15 ft
50 AbMat Sit-ups
Run 200m
4 Rope Climbs
40 AbMat Sit-ups
Run 200m
3 Rope Climbs
30 AbMat Sit-ups
Run 200m
2 Rope Climbs
20 AbMat Sit-ups
Run 200m
1 Rope Climb
10 AbMat Sit-ups
Photo by @robcwilson
Post your 18.4 results NLT Monday at 5pm PST. If you need to complete the WOD you have up until the 4pm class to show and get it done. If you’re planning to do it at 4pm be warmed up and ready quick so there is time to get it done and post your score.
Post your 18.4 results NLT Monday at 5pm PST. If you need to complete the WOD you have up until the 4pm class to show and get it done. If you’re planning to do it at 4pm be warmed up and ready quick so there is time to get it done and post your score.
Over 5 Hours of Tips, Tricks, Strategy and Prep Videos to Help You Crush 18.4!
Advanced RX: EMOM for 5 mins: Squat Clean
Advanced RX: Deadlift 3-3-3 & 18-15-12-9-6-3: Row Calories, Deadlifts and Ring Push-ups
Advanced RX Class:
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no drops from top
18-15-12-9-6-3: Row Calories, Deadlifts and Ring Push-ups
18-15-12-9-6-3 reps, for time of:
Row Calories
Deadlift (225#/155#)
Ring Push-up
Photo by @robcwilson
Be sure to get your 18.3 score submitted by 5PM PST on Monday. If you need to make up the Open WOD you must complete it by the 4pm class and submit your score.
Be sure to get your 18.3 score submitted by 5PM PST on Monday. If you need to make up the Open WOD you must complete it by the 4pm class and submit your score.