AMRAP 16 mins: Toes-to-bars, Single DB Box Step-ups, Alternating DB Hang Clean & Jerks and Row & Checkout: Farmers Carry 200m TT

AMRAP 16 mins: Toes-to-bars, Single DB Box Step-ups, Alternating DB Hang Clean & Jerks and Row

Complete as many rounds as possible in 16 mins of:
8 Toes-to-bars
10 Single Dumbbell Box Step-ups, pick load
12 Alternating Dumbbell Hang Clean & Jerks, pick load
14 Row Calories

Checkout: Farmers Carry 200m TT

Farmers Carry 200m

This is an all out effort for time.
* Choose load, two DB or KB

Photo by @robcwilson @snoridgecrossfit

Results

Grettel & Checkout: FT: Bar Hangs, V Ups

Grettel

10 rounds for time of:
3 Clean & Jerks (135#/95#)
3 Burpees Over Bar

Checkout: FT: Bar Hangs, V Up (Alternating)

For time:
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)

Photo by @robcwilson @snoridgecrossfit
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22 Registered

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30-20-10: Deadlifts and Dumbbell Snatches & Checkout: 3 RFT: Row, Weighted Overhead Sit-ups and Barbell Good Mornings

30-20-10: Deadlifts and Dumbbell Snatches

30-20-10 reps, for time of:
Deadlift (185#/135#)
Alternating Dumbbell Snatch (50#/35#)

Checkout: 3 RFT: Row, Weighted Overhead Sit-ups and Barbell Good Mornings

3 rounds for time of:
10/7 Row Calories
15 Weighted Overhead Sit-ups (25#/15#)
10 Barbell Good Mornings (45#/33#)

Photo by @robcwilson @snoridgecrossfit

Results

FQ: Bar Muscle-up Practice & Bent Over Barbell Row 8-8-8 & 5 RFT: Deadlifts, Hang Power Cleans and Double Unders

FQ: Bar Muscle-up Practice

For quality:
Bar Muscle-up Practice, 10 mins
* Scale to strict Pull-up work, BMU progressions (banded, floor, kip). Alternate with Bent Over Row sets.

Bent Over Barbell Row 8-8-8

Bent Over Barbell Row 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
*Alternate BOR sets with BMU and Strict PU practice

5 RFT: Deadlifts, Hang Power Cleans and Double Unders

5 rounds for time of:
12 Deadlifts (135#/95#)
6 Hang Power Cleans (135#/95#)
30 Double Unders

Photo by @robcwilson @snoridgecrossfit

WATCH: The Rogue Fitness Mat Fraser tribute video.

Results

Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls & @Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks & @Home: 5x RFT: Kettlebell Swings, Burpees and Run

Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls

Complete as many rounds as possible in 15 mins of:
40 Push Press (115#/75#)
Run 400m
40 Burpees
Run 400m
40 Ball Slams (30#/20#)
Run 400m

@Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks

Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.

@Home: 5x RFT: Kettlebell Swings, Burpees and Run

5 rounds, each round for time, of:
16 Kettlebell Swings (53#/35#)
8 Burpees
Run 100m

Rest 2 mins between each round.

Photo by @robcwilson @snoridgecrossfit

Rains come tomorrow so if you want to grab an outdoor workout today we have a couple open spots remaining on the 12pm WOD. Sign up on MindBody!

Expanded Opportunities for Age Group Athletes and a “Covid-Proof” Season, Castro Sheds More Light on 2021 and Beyond

Outdoor: FT: Hang Power Clean, Wall Balls, Run & @Home: FT: Single Arm Renegade Rows, Dumbbell Goblet Thrusters, and Run & Outdoor Checkout: Strict Pull-ups 4×5

Outdoor: FT: Hang Power Clean, Wall Balls, Run

For time:
30 Hang Power Cleans (135#/95#)
45 Wall Balls (20#/14#)
Run 600m
45 Wall Balls
30 Hang Power Cleans

@Home: FT: Single Arm Renegade Rows, Dumbbell Goblet Thrusters, and Run

For time:
30 Single Arm Renegade Rows, pick load
45 Dumbbell Goblet Thrusters, pick load
Run 600m
45 Dumbbell Goblet Thrusters, pick load
30 Single Arm Renegade Rows, pick load

Outdoor Checkout: Strict Pull-ups 4×5

Strict Pull-ups 4×5

Rest as needed between sets.
* Scale to Ring Row

Photo by @robcwilson @snoridgecrossfit

Court Rules New York Gyms’ 25% Capacity Restriction “Arbitrary and Capricious,” Allows Athletes Unleashed Full Reopening

Outdoor WOD: 12 WOD’s of Christmas at SRCF (2020 version) & @Home: 12 WOD’s of Christmas at SRCF (2020 Home version)

Outdoor WOD: 12 WOD’s of Christmas at SRCF (2020 version v 4.0)

For time:
12 Row Calories
11 Burpees
10 Wall Balls (20#/14#)
9 Pull-ups
8 Push-ups
7 Toes-to-bars
6 Power Snatches (75#/55#)
5 Deadlifts (75#/55#)
4 Hang Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Front Squats (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* v4. COVID Lockdown Outdoor version. Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, 4/3/2/1, 5/4/3/2/1 up to 12 and back down.

Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Front Squats and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Front Squats, and 1 SDHP; etc.

@Home: 12 WOD’s of Christmas at SRCF (2020 Home version v 4.5)

For time:
12 Goblet Alternating Reverse Lunges, pick load
11 Burpees
10 Single Dumbbell Goblet Thrusters, pick load
9 Double Unders
8 Push-ups
7 AbMat Sit-ups
6 Single Arm Power Snatches, pick load
5 Single Arm Deadlifts, pick load
4 Single Arm Hang Power Cleans, pick load
3 Single Arm Push Press, pick load
2 Goblet Squats, pick load
1 Kettlebell Sumo Deadlift High-pull, pick load
* v4. COVID Lockdown Home version. Use DB or KB. Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, 4/3/2/1, 5/4/3/2/1 up to 12 and back down.

Photo by @robcwilson @snoridgecrossfit

This year COVID and Santa Inslee brought yet another altered version of the “12 Days” WOD with an outdoor version and an “@home” version with a few new movements after the barbell complex that added power snatches and took out thrusters.  The at home version combined several movements that could be done with either a kettlebell or dumbbell.

Our Christmas wish is to never have to program an @home version again. Here’s to a happy and healthy holidays and 2021!

Results

Outdoor WOD: 3 RFT: Rows, Deadlifts and Run & @Home: FT: Kettlebell Swings and Runs

Outdoor WOD: 3 RFT: Rows, Deadlifts and Run

3 rounds for time of:
Row 500m
18 Deadlifts (225#/155#)
Run 400m

@Home: FT: Kettlebell Swings and Runs

For time:
45 Kettlebell Swings (70#/53#)
Run 400m
35 Kettlebell Swings
Run 800m
25 Kettlebell Swings
Run 1200m
15 Kettlebell Swings

Photo by @robcwilson @snoridgecrossfit

84.6% of CrossFitters Say Gyms Are Meeting Cleanliness and Health Safety Standards, Nationwide Poll Shows

The Commercial CrossFit Should Have Made

Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run & @Home: FT: 3 RFT: Goblet Thrusters, Single Arm Bent Over Rows and Run

Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run

3 rounds for time of:
20 Squat Cleans (95#/65#)
20 Pull-ups
Run 400m

@Home: FT: 3 RFT: Goblet Thrusters, Single Arm Bent Over Rows and Run

3 rounds for time of:
25 Single Dumbbell Goblet Thrusters, pick load
20 Single Arm Bent Over Rows, pick load
Run 400m
* 10 each arm for bent over row. Goblet thrusters are in front rack position.

Photo by @robcwilson @snoridgecrossfit

Results

Outdoor: Chipper: Runs and Back, Front and Overhead Squats & @Home: FT: Runs and Air, Goblet Squats

Outdoor: Chipper: Runs and Back, Front and Overhead Squats

For time:
Run 400m
30 Back Squats (95#/65#)
Run 400m
20 Front Squats
Run 400m
10 Overhead Squats

@Home: FT: Runs and Air, Goblet Squats

For time:
Run 400m
60 Air Squats
Run 400m
45 Goblet Squats, pick load
Run 400m
60 Air Squats
* Front rack Goblet Hold DB or KB

Photo by @robcwilson @snoridgecrossfit

Results