Photo by @robcwilson @snoridgecrossfit
1st day for Equipment checkout is done!
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- If you missed today then the makeup is this Friday at 4-5pm.
If you didn’t know please check your email as well as our gym Facebook group for more details.
Community. Coaching. Caring. Since 2009.
Photo by @robcwilson @snoridgecrossfit
1st day for Equipment checkout is done!
If you didn’t know please check your email as well as our gym Facebook group for more details.
Dumbbell Floor Press 10-10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set
AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box JumpsComplete as many rounds as possible in 20 mins of:
5 Hang Power Snatches (95#/65#)
10 Toes-to-bars
15 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Vellner and Fikowski Announce the “Lock-Down Bro-Down,” Coming November 20
Squat Clean 1-1-1-1-1Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
20 Wall Balls (20#/14#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
If you haven’t noticed in the past week we have been publishing the daily WOD to this website (in addition to Instagram) overnight. This allows you to see the workout when you wake up. Thanks to Joe for writing the #joecode for making this happen since beyondthewhiteboard.com put up their paywall to see the daily workout!
Eric Roza Lays Out New Approach, Details For 2021 And Beyond
Shoulder Press 3-3-3Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
5 rounds of:
5 Bar Muscle-ups
7 Push Jerks (135#/95#)
* Scaled version of Games 2007 Reload WOD. Scale 5 BMU to 10 C2B Pull-ups
Photo by @robcwilson @snoridgecrossfit
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use as a warm-up not a true 5RM.
Sham7 rounds for time of:
11 Deadlifts (1x bodyweight)
Run 100m
Air Force SSG David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force Special Investigations, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
The CrossFit Game’s Return To Live TV, Bring In Additional 380,000 Viewers
Sumo Deadlift 3-3-3Sumo Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
20 Deadlifts (165#/115#)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU18-15-12-9-6 reps, for time of:
Row Calorie
Medicine Ball Clean (20#/14#)
Kettlebell Swing (53#/35#)
Medicine Ball Sit-up (20#/14#)
Burpee
Handstand Push-up
As a team of 2 complete 3 rounds for time of:
400m Partner Run
50 Kettlebell Swings (53#/35#)
40 Sit-up (abmat)s
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups
Post total time.
* In teams of 2, both partners run together then alternate and split up the work as needed.
Photo by @robcwilson @snoridgecrossfit
Saturday Viewership Brings Total to Nearly 8 Million
AMRAP 20 mins: Run, Supine Ring Rows and Power SnatchesComplete as many rounds as possible in 20 mins of:
Run 200m
10 Supine Ring Rows
10 Power Snatches (75#/55#)
* RX Supine Ring Row = Elevate feet on box. When hanging from the rings the athlete’s back with arms extended should be at same height as box for elevating the feet. No “kip” or sag in hips. Scale = move feet to lower box or on floor.
Photo by @robcwilson @snoridgecrossfit
The final stage of the 2020 CrossFit Games kicks off this Friday at 8:00 AM PT. Event descriptions and other Games news is dropping at a steady pace, here’s everything you need to know right now:
Schedule and How to Watch:
Event News:
Scoring Notes:
Athlete News and Updates:
Everything Else:
Road To The Games: All The Pre-Games Athlete Videos You Need To Get Fired Up For Stage Two
Sumo Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Air Squats, Double DB Deadlifts and Lateral Burpees Over DumbbellComplete as many rounds as possible in 12 mins of:
15 Air Squats
10 Double Dumbbell Deadlifts, pick load
5 Lateral Burpee Over Dumbbells
* Choose load, do not drop DB’s, touch front head to floor
Photo by @robcwilson @snoridgecrossfit
Games events are being announced daily! The 2020 CF Games begins this Friday and runs through Sunday.
Event 7 Testing:
For quality:
Muscle-up Skill Practice, 10 mins
* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)
AMRAP 20 mins: Run, Muscle-ups, Run and Wall BallsComplete as many rounds as possible in 20 mins of:
Run 100m
4 Muscle-ups
Run 100m
16 Wall Balls (20#/14#)
* Scale 4 MU to 6 Ring Dips
Photo by @robcwilson @snoridgecrossfit