Advanced RX: Lifting: Deadlifts and Push Press
Deadlift 5-5-5, using heaviest weight per set
Push Press 5-5-5, using heaviest weight per set
Category: Beyond the Whiteboard
Hang Squat Snatch 1-1-1-1-1 & 6 RFT: Double Unders, Toes-to-bars and Hang Squat Snatches
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets
6 RFT: Double Unders, Toes-to-bars and Hang Squat Snatches
6 rounds for time of:
30 Double Unders
10 Toes-to-bars
5 Hang Squat Snatches, 65% 1RM
* Use 65% of your heaviest 1 rep from today
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 15
Our team is slowly growing! If you are planning to workout on Fridays during the Open then sign up!
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts Feb. 22nd! Sign up now to be a part of the fun.
CF Games Open Team SnoRidge CrossFit Roster Count: 15
Our team is slowly growing! If you are planning to workout on Fridays during the Open then sign up!
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts Feb. 22nd! Sign up now to be a part of the fun.
Since Losing His Arm, He Has Found Competition, Community in CrossFit Open
Skill Work: Rope Climb or Muscle-up Practice & 3 RFT: Row, Handstand Push-ups and Rope Climbs
Skill Work: Rope Climb or Muscle-up Practice
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
This is not a timed workout.
* Choose Rope Climb or MU practice
3 RFT: Row, Handstand Push-ups and Rope Climbs
3 rounds for time of:
21 Row Calories
12 Handstand Push-ups
3 Rope Climbs, 15 ft
Photo by @robcwilson
Reminder: No shin cover, no climb. You can bring socks, a sleeve, or get creative. Either way means we don’t share DNA on the ropes.
CrossFit WOD 180120 Tips With Rory McKernan
Reminder: No shin cover, no climb. You can bring socks, a sleeve, or get creative. Either way means we don’t share DNA on the ropes.
CrossFit WOD 180120 Tips With Rory McKernan
Overhead Squat: 1RM & 3 RFT: Run, Pull-ups and Overhead Squats
3 RFT: Run, Pull-ups and Overhead Squats
3 rounds for time of:
Run 400m
20 Pull-ups
20 Overhead Squats (95#/65#)
Photo by @robcwilson
2 Power Clean + 1 Push Jerk 1-1-1-1 & AMReps 12 mins: Burpee Box Jump Overs and Dumbbell Clean & Jerks
2 Power Clean + 1 Push Jerk 1-1-1-1
2 Power Clean (Touch and Go) + 1 Push Jerk 1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
AMReps 12 mins: Burpee Box Jump Overs and Dumbbell Clean & Jerks
As many reps as possible in 12 mins of:
3 Burpee Box Jump Overs (24″/20″)
3 Dumbbell Clean & Jerks (50#/35#)
6 Burpee Box Jump Overs
6 Dumbbell Clean & Jerks
9 Burpee Box Jump Overs
9 Dumbbell Clean & Jerks
12 Burpee Box Jump Overs
12 Dumbbell Clean & Jerks
15 Burpee Box Jump Overs
15 Dumbbell Clean & Jerks
18 Burpee Box Jump Overs
18 Dumbbell Clean & Jerks
21 Burpee Box Jump Overs
21 Dumbbell Clean & Jerks
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 13
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts Feb. 22nd! Sign up now to be a part of the fun.
New Show For Athletes 35 and Up
CF Games Open Team SnoRidge CrossFit Roster Count: 13
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts Feb. 22nd! Sign up now to be a part of the fun.
New Show For Athletes 35 and Up
Back Squat 6-4-2 & 5 RFT: Wall Balls, Overhead Walking Lunge With Plates, Ring Dips
Back Squat 6-4-2
Back Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Wall Balls, Overhead Walking Lunge With Plates, Ring Dips
5 rounds for time of:
20 Wall Balls (20#/14#)
10 Overhead Walking Lunge With Plates (45#/25#)
10 Ring Dips
10 Overhead Walking Lunge With Plates (45#/25#)
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 12
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts Feb. 22nd! Sign up now to be a part of the fun.
CF Games Open Team SnoRidge CrossFit Roster Count: 12
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts Feb. 22nd! Sign up now to be a part of the fun.
Results
Results cont
Advanced RX: EMOM for 10 mins: Squat Clean Thruster & FT: Rows, Thrusters, and Bar Muscle Ups
Advanced RX Class:
EMOM for 10 mins: Squat Clean Thruster
1 Squat Clean Thruster, pick load
Every 1 min for 10 mins.
* Use mats
FT: Rows, Thrusters, and Bar Muscle Ups
For time:
Row 1000m
3 Thrusters (135#/95#)
3 Bar Muscle Ups
Row 750m
6 Thrusters
6 Bar Muscle Ups
Row 500m
9 Thrusters
9 Bar Muscle Ups
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 12
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts Feb. 22nd! Sign up now to be a part of the fun.
CF Games Open Team SnoRidge CrossFit Roster Count: 12
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts Feb. 22nd! Sign up now to be a part of the fun.
Team WOD: 3 RFT: Rows, Thrusters and Pull-ups
EMOM for 10 mins: Squat Clean Thruster
EMOM for 10 mins: Squat Clean Thruster
1 Squat Clean Thruster, pick load
Every 1 min for 10 mins.
* Use mats
Deadlift 3-3-3 & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps
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
Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps
Every 1 min for 18 mins, alternating between:
8 Deadlifts (pick load)
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)
* Deadlifts are touch and go