Category: Beyond the Whiteboard
Bench Press 6-6-6-6 & 10 RFT: Handstand Push-ups, Ring Dips, Box Jumps and Kettlebell Swings
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Handstand Push-ups, Ring Dips, Box Jumps and Kettlebell Swings
10 rounds for time of:
3 Handstand Push-ups
6 Ring Dips
9 Box Jumps (24″/20″)
12 Kettlebell Swings (53#/35#)
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 16
Sign up for the Open now! Why? You’ll probably do the workouts anyway. Don’t give me that “I can’t RX them all” excuse either. Ask yourself if you RX every single WOD we program for the gym? If the answer is no it’s time to sign up.
Older, Fitter: What Does The Open Mean For Me, Anyway?
CF Games Open Team SnoRidge CrossFit Roster Count: 16
Sign up for the Open now! Why? You’ll probably do the workouts anyway. Don’t give me that “I can’t RX them all” excuse either. Ask yourself if you RX every single WOD we program for the gym? If the answer is no it’s time to sign up.
Older, Fitter: What Does The Open Mean For Me, Anyway?
Front Squat 7-5-3
Front Squat 7-5-3 & 3 RFT: Run, Pull-ups, Air Squats and Pull-ups
3 RFT: Run, Pull-ups, Air Squats and Pull-ups
3 rounds for time of:
Run 400m
15 Pull-ups
50 Air Squats
15 Pull-ups
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 15
Our team is slowly growing! If you are planning to workout during Friday Night Lights during the Open then you will need to 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.
Update Studio: 2018 Regional Previews
West Regional Preview
CF Games Open Team SnoRidge CrossFit Roster Count: 15
Our team is slowly growing! If you are planning to workout during Friday Night Lights during the Open then you will need to 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.
Update Studio: 2018 Regional Previews
West Regional Preview
Team WOD: Hold On
Teams of 2 complete for time:
Chin Over Bar Pull-up Hold
60 Hand Release Push-ups
Deadlift Hold (225#/155#)
1000m Row
100m Run
80 Kettlebell Swings (53#/35#)
Overhead Bumper Plate Hold (45#/25#)
100 Squats
* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.
BTWB
Photo by @robcwilson
Results
Team WOD: "Hold On"
Team WOD: "Hold On"
In teams of 2 complete for time:
Chin Over Bar Hold
60 Push-up (hand release)
Deadlift Hold (225#/155#)
1000 m Row
100 m Run
80 Kettlebell Swings (53#/35#)
Overhead Hold (45#/25# plate)
100 Air Squats
* Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.
Post total time.
Advanced RX: Lifting: Deadlifts and Push Press & Pt. 1: AMRAP 5 mins: Deadlifts and Push Press & Pt. 2: AMRAP 10 mins: Kettlebell Swings, Run, and Push-ups
Advanced RX Class:
Lifting: Deadlifts and Push Press
Deadlift 5-5-5, using heaviest weight per set
Push Press 5-5-5, using heaviest weight per set
Pt. 1: AMRAP 5 mins: Deadlifts and Push Press
Complete as many rounds as possible in 5 mins of:
3 Deadlifts (275#/185#)
7 Push Press (115#/75#)
* Rest 5 min. then complete Pt. 2
Advanced RX: Lifting: Deadlifts and Push Press
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
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