Category: Beyond the Whiteboard

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

Outdoor WOD: FT: Power Clean & Jerks, Lateral Burpees & @Home: 21-15-9: Box Jump Overs and Devil Press

Outdoor WOD: FT: Power Clean & Jerks, Lateral Burpees

For time:
15 Power Clean & Jerks (135#/95#)
10 Lateral Burpee Over Bars
12 Power Clean & Jerks
10 Lateral Burpee Over Bars
9 Power Clean & Jerks
10 Lateral Burpee Over Bars
6 Power Clean & Jerks
10 Lateral Burpee Over Bars
3 Power Clean & Jerks

BTWB

@Home: 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

Photo by @robcwilson @snoridgecrossfit

Results

Outdoor WOD: FT: Thrusters and Runs & @Home: AMRAP 12 mins: Single DB Goblet Thrusters, Hollow Rocks and Double Unders

Outdoor WOD: FT: Thrusters and Runs

4 rounds for time of:
15 Thrusters (95#/65#)
Run 400m

BTWB

@Home: AMRAP 12 mins: Single DB Goblet Thrusters, Hollow Rocks and Double Unders

Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Goblet Thrusters, pick load
10 Hollow Rocks
30 Double Unders
* Use DB or KB for Goblet Thrusters

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Outdoor WOD: AMRAP 20 mins: Run, Push Press and Sumo Deadlift High-pulls & @Home: AMRAP 20 mins: Run, Single Arm Push Jerks and KB Sumo Deadlift High-pulls

Outdoor WOD: AMRAP 20 mins: Run, Push Press and Sumo Deadlift High-pulls

Complete as many rounds as possible in 20 mins of:
Run 400m
15 Push Press (95#/65#)
15 Sumo Deadlift High-pulls (95#/65#)

BTWB

@Home: AMRAP 20 mins: Run, Single Arm Push Jerks and KB Sumo Deadlift High-pulls

Complete as many rounds as possible in 20 mins of:
Run 400m
20 Single Arm Push Jerks, pick load
15 Kettlebell Sumo Deadlift High-pulls, pick load

* Complete 10 single arm push jerks on each arm (DB or KB)
* For DB version sub 15 DB power cleans each round (8 or 7 each arm)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Accessory Work: Single Arm Bent Over Row 15-15-15 & FT: Air Squats, Walking Lunges, Push-ups

Accessory Work: Single Arm Bent Over Row 15-15-15

Single Arm Bent Over Row 15-15-15

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

BTWB

FT: Air Squats, Walking Lunges, Push-ups

For time:
50 Air Squats
20 Walking Lunges
20 Push-ups
40 Air Squats
20 Walking Lunges
20 Push-ups
30 Air Squats
20 Walking Lunges
20 Push-ups
20 Air Squats
20 Walking Lunges
20 Push-ups
10 Air Squats
20 Walking Lunges
20 Push-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Colleen Fotsch Goes From Division I Swimmer, CrossFit Standout to USA Bobsled Women’s National Team

SCHEDULE:

On Tuesday, Wednesday and Thursday 12/1 – 12/3 as long as the weather stays dry we will be coaching two outdoor classes (45 min each) in the alley behind the gym.
Please sign up via MindBody.
Times:
  • 11:30am-12:15pm
  • 4:00-4:45pm
– 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!
SNORIDGE CROSSFIT