Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Back Squat 1-1-1 & 4 RFT: Row and Burpees
Back Squat 1-1-1
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Row and Burpees
4 rounds for time of:
25 Row Calories
25 Burpees
Photo by @robcwilson
Events:
Frankenchipper:
Events:
Frankenchipper:
- When: 10/27 Saturday, 9:30am and 10:30am waves
- What: Costume Required WOD – Show up without one and add 30 burpees onto the end of the WOD
- This is our annual Halloween costume workout. Get a new one or recycle an old one but find a costume and show up for some laughs and fitness with our usual chipper monster mash-up WOD.
10th Annual Nugent Halloween Party:
- When: 10/27 Saturday 7:30pm to ?
- Where: At our house, details posted in the SnoRidge CF Facebook group page or on the whiteboard at the gym
- The party is the Saturday before Halloween… so start looking for a costume! And… If you need one… Find a sitter now.
The Back Squat
CrossFit-Sanctioned Competition List
Results
Results cont
Back Squat 1-1-1
Back Squat 1-1-1
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Clean 5-4-3-2-1 & AMRAP 18 mins: Run Toes-to-bars and Dumbbell Clean & Jerks
Power Clean 5-4-3-2-1
Power Clean 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go for 5-4-3-2.
AMRAP 18 mins: Run Toes-to-bars and Dumbbell Clean & Jerks
Complete as many rounds as possible in 18 mins of:
Run, 200 m
8 Toes-to-bars
10 Dumbbell Clean & Jerks (50#/35#)
* Power Clean and Jerks. Must Push Jerk not Push Press.
Photo by @robcwilson
Advanced RX: EMOM for 10 mins: Squat Snatch & AMReps 3 Min Repeats: Run, Muscle-ups and Squat Snatches
Advanced RX Class:
EMOM for 10 mins: Squat Snatch
1 Squat Snatch, pick load
Every 1 min for 10 mins.
AMReps 3 Min Repeats: Run, Muscle-ups and Squat Snatches
In 3 min windows:
Run 400m
4 Muscle-ups
Max reps in time remaining, Squat Snatch (135#/95#)
*Rest 3 mins between rounds. Repeat 3 minute AMRep/ 3 minute Rest windows until 30 Squat Snatches have been achieved.
Photo by @robcwilson
Team WOD: 5 RFT: Team Runs, Box Jump Overs and Thrusters
Team WOD: 5 RFT: Team Runs, Box Jump Overs and Thrusters
As a team of 2 complete 5 rounds for time of:
Team Run 400m
20 Box Jump Overs (24″/20″)
30 Thrusters (75#/55#)
* Share a box and bar alternating work/rest. Run 400m together. Thruster load should be light and fast for both partners.
Photo by @robcwilson
Advanced RX: EMOM for 10 mins: Squat Snatch
Deadlift 6-6-6 & FT: 10 x Deadlifts and Lateral Burpees; then Row & Checkout: 21-15-9: Toes-to-bars and AbMat Sit-ups
Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 10 x Deadlifts and Lateral Burpees; then Row
For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m
Checkout: 21-15-9: Toes-to-bars and AbMat Sit-ups
21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up
Photo by @robcwilson
Events:
Frankenchipper:
Frankenchipper:
- When: 10/27 Saturday, 9:30am and 10:30am waves
- What: Costume Required WOD – Show up without one and add 30 burpees onto the end of the WOD
- This is our annual Halloween costume workout. Get a new one or recycle an old one but find a costume and show up for some laughs and fitness with our usual chipper monster mash-up WOD.
10th Annual Nugent Halloween Party:
- When: 10/27 Saturday 7:30pm to ?
- Where: At our house, details posted in the SnoRidge CF Facebook group page or on the whiteboard at the gym
- The party is the Saturday before Halloween… so start looking for a costume! And… If you need one… Find a sitter now.
Deadlift 6-6-6
Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use mats. No drops.
Front Racked Alternating Reverse Lunge 6-6-6 & Chipper: Sumo Deadlift High-pulls, Front Racked Alternating Reverse Lunges, Kettlebell Swings and Wall Balls
Front Racked Alternating Reverse Lunge 6-6-6
Front Racked Alternating Reverse Lunge 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
