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.
Category: Beyond the Whiteboard
Advanced RX: Deficit Deadlift 3-3-3 & Pt. 1: AMRAP 10 mins: Row, Ball Slams and Deadlifts & Pt. 2: 21-15-9: Dumbbell Burpees and Handstand Push-ups
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: AMRAP 10 mins: Row, Ball Slams and Deadlifts
Complete as many rounds as possible in 10 mins of:
15 Row Calories
12 Ball Slams (30#/20#)
9 Deadlifts (225#/155#)
* Pt. 1. Rest 5 min. then complete Pt. 2
Pt. 2: 21-15-9: Dumbbell Burpees and Handstand Push-ups
21-15-9 reps, for time of:
Dumbbell Burpee (50#/35#)
Handstand Push-up
* DB Burpee is Push-up on DBs, DL both DB’s then jump with DB’s at sides
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 8 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues
CF Games Open Team SnoRidge CrossFit Roster Count: 8 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues
Team WOD: Partner deadlifts, Row and Ball Slams
Team WOD: Partner deadlifts, Row and Ball Slams
As a team of 2 complete as many rounds as possible in 20 mins of:
10 Partner deadlifts (Pick load)
20 Row Calories
30 Ball Slams (30#/20#)
* Split work on Rower and Ball Slam. One works, one rests.
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 8 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues
CF Games Open Team SnoRidge CrossFit Roster Count: 8 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues
Bench Press 2-2-2 & 3 RFT: Kettlebell Swings, Med Ball Cleans and Knees To Elbows
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Kettlebell Swings, Med Ball Cleans and Knees To Elbows
3 rounds for time of:
25 Kettlebell Swings (53#/35#)
20 Medicine Ball Cleans (20#/14#)
15 Knees To Elbows
Photo of Adam’s “Not a Knee to Elbow” by @robcwilson
Weighted Chest-to-bar Pull-up 1-1-1-1-1 & Chipper: Row, Box Jump Overs, Power Cleans, Front Rack Reverse Lunges, and Sumo Deadlift High-pulls
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Box Jump Overs, Power Cleans, Front Rack Reverse Lunges, and Sumo Deadlift High-pulls
For time:
30 Row Calories
30 Box Jump Overs (24″/20″)
30 Power Cleans (95#/65#)
30 Front Racked Alternating Reverse Lunges (95#/65#)
30 Sumo Deadlift High-pulls (95#/65#)
30 Box Jump Overs
30 Row Calories
* Step back lunges while holding bar in front rack position.
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 7
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
Is the Open for Me?
CF Games Open Team SnoRidge CrossFit Roster Count: 7
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
Is the Open for Me?
Squat Clean (Touch & Go): 2RM & FT: Muscle-ups, Thrusters, and Row
FT: Muscle-ups, Thrusters, and Row
For time:
10 Muscle-ups
25 Thrusters (75#/55#)
Row 1000m
25 Thrusters
10 Muscle-ups
* Sub 2 ring dips to 1 MU
Overhead Squat 3-3-3 & 18.Zero
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
18.Zero
21-15-9 reps, for time of:
One Arm Alternating Dumbbell Snatch (50#/35#)
Burpee Over Dumbbell
* Burpees must be two feet jump back and up, no steps for RX. DB power snatch alternating with hand changes at face level or below. No dropping DB. No supporting hand can touch leg.
Photo by @robcwilson
At the end of this week you will be able to select our affiliate in the Open registration process. This year they changed the requirement to become the affiliate manager by requiring passing of the Judges course first (it used to be you had until Week 1 to pass the course). Since the course was posted after registration opened I’m now playing catch up to get that done during the week. Stay tuned. If you already registered no worries you will be able to join the gym team after I complete the course.
Today’s WOD was a preview of the type of workout to expect in the Open, only it will be much longer. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. We hope everyone will sign up that plans to do the Open WOD each week.
CrossFit WOD 180119 Tips With Tia-Clair Toomey
The Dumbbell Power Snatch
At the end of this week you will be able to select our affiliate in the Open registration process. This year they changed the requirement to become the affiliate manager by requiring passing of the Judges course first (it used to be you had until Week 1 to pass the course). Since the course was posted after registration opened I’m now playing catch up to get that done during the week. Stay tuned. If you already registered no worries you will be able to join the gym team after I complete the course.
Today’s WOD was a preview of the type of workout to expect in the Open, only it will be much longer. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. We hope everyone will sign up that plans to do the Open WOD each week.
CrossFit WOD 180119 Tips With Tia-Clair Toomey
The Dumbbell Power Snatch
Nutts
Nutts
For time:
10 Handstand Push-ups
15 Deadlifts (250#/175#)
25 Box Jumps (30″/24″)
50 Pull-ups
100 Wall Balls (20#/14#) 10 ft. target
200 Double-Unders
400m Run w/Plate (45#/35#)
“Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.” ~ CrossFit.com 100528
Advanced RX: 1 High Hang Squat Snatch + 1 Hang Squat Snatch & 10 RFT: Hang Power Snatches, Toes-to-bars and Box Jump Overs
Advanced RX Class:
1 High Hang Squat Snatch + 1 Hang Squat Snatch
High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* High hang is hip crease, low hang should be above knee
Team WOD: Chipper: Row, Box Jump Overs, Power Snatches, and Toes to Bar
Team WOD: Chipper: Row, Box Jump Overs, Power Snatches, and Toes to Bar
As a team of 2 complete for time:
50 Row Calories
60 Box Jump Overs (24″/20″)
70 Power Snatches (75#/55#)
80 Toes-to-bars
70 Power Snatches
60 Box Jump Overs
50 Row Calories
* Split reps; one works, one rests
Photo by @robcwilson