E2MOM for 20 mins: Squat Snatches and Power Snatches & Checkout: AMRAP 6 mins: Overhead Squats and Run

E2MOM for 20 mins: Squat Snatches and Power Snatches

Every 2 mins for 20 mins do:
1 Squat Snatch, pick load
1 Power Snatch, pick load
*Build up in weight.

Checkout: AMRAP 6 mins: Overhead Squats and Run

Complete as many rounds as possible in 6 mins of:
5 Overhead Squats (95#/65#)
Run 200m

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Murph & Half Murph w/Full Run & 1/2 Murph

Murph

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Half Murph w/Full Run

Half Murph w/Full Run

For Time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

Post total time.

1/2 Murph

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.

Photo by @robcwilson @snoridgecrossfit

To comply with the Governor’s Face Mask Mandate, please wear your mask when entering the gym. You must wear a mask to enter!  When exercising you may remove it as long as you maintain social distancing. Please don’t hang out inside the gym or lobby after the workout and if you are outside maintain proper distance without a mask.

Individuals may remove their face coverings when in public settings under the following circumstances:

    • While engaged in indoor or outdoor exercise activities, such as walking, hiking, bicycling, or running, provided that a distance of at least six feet is maintained from non-household members, except that face covering requirements for individuals engaged in team sports activities are governed by the requirements issued by the Governor
    • While in an outdoor public area, provided that a distance of at least six feet is maintained from non-household members

Starting this week 5:30am class is back to M,T,W, and Friday.  Also the late classes for 6pm and 7pm have seen frequent openings so sign up on Mindbody!

Results

5 RFT: Box Jumps, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans & Post WOD: 2 Minute Challenge: Burpees

5 RFT: Box Jumps, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans

5 rounds for time of:
12 Box Jumps (24″/20″)
9 Dumbbell Deadlifts (50#/35#)
6 Dumbbell Hang Power Cleans (50#/35#)

Post WOD: 2 Minute Challenge: Burpees

As many reps as possible in 2 mins of:
Burpee

Standards:
– drop to the ground however you like
– your CHEST must touch the ground at the bottom
– stand up however you want
– jump and clap at the top (your feet MUST leave the ground and you MUST clap overhead)
– it doesn’t matter how high you get off the ground, as long as the feet leave the ground
– the jump must be upright (ie. torso vertical while in the air)

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Opt. 1: Helen & Opt. 2: Heavy Helen & Checkout: 3 RFT: AbMat Sit-ups and Alternating V-ups

Opt. 1: Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Opt. 2: Heavy Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
* Choose Helen or Heavy Helen

Checkout: 3 RFT: AbMat Sit-ups and Alternating V-ups

3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups

Photo by @robcwilson @snoridgecrossfit

Results

Team WOD: 35-30-25-20-15-10-5: Burpees and Single Arm Thrusters & Solo WOD: 10-9-8-7-6-5-4-3-2-1: Single Arm Dumbbell Thrusters and Burpees

Team WOD: 35-30-25-20-15-10-5: Burpees and Single Arm Thrusters

35-30-25-20-15-10-5 reps, for time of:
Burpee
Single Arm Dumbbell Thruster (50#/35#)
* As a team of 2. Alternate one works, one rests.

Solo WOD: 10-9-8-7-6-5-4-3-2-1: Single Arm Dumbbell Thrusters and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Single Arm Dumbbell Thruster, pick load
Burpee

Photo by @robcwilson @snoridgecrossfit

Opt. 1: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Handstand Push-ups & Opt. 2: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Hand Release Push-ups

Opt. 1: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Handstand Push-ups

As many reps as possible in 12 mins of:
3 Kettlebell Swings (70#/53#)
3 Handstand Push-ups
6 Kettlebell Swings
6 Handstand Push-ups
9 Kettlebell Swings
9 Handstand Push-ups

Continue adding 3 reps each round to each movement until time expires.
* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side

Opt. 2: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Hand Release Push-ups

As many reps as possible in 12 mins of:
3 Kettlebell Swings (53#/35#)
3 Hand Release Push-ups
6 Kettlebell Swings
6 Hand Release Push-ups
9 Kettlebell Swings
9 Hand Release Push-ups

Continue adding 3 reps each round to each movement until time expires.

Photo by @robcwilson @snoridgecrossfit

Team WOD: AMRAP 20 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps & Solo WOD: AMRAP 14 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps

Team WOD: AMRAP 20 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps

Complete as many rounds as possible in 20 mins of:
10 Box Dips
20 Pull-ups
30 AbMat Sit-ups
40 Box Jumps (24″/20″)
* Sub Pull ups to Single Arm Bent Over DB/KB/Rows

* WU: 2 rds of:
3 Inchworms plus push-up
6 Lunge and reach
9 Pass Thru
12 Step Ups

Photo by @robcwilson @snoridgecrossfit

Solo WOD: AMRAP 14 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps

Complete as many rounds as possible in 14 mins of:
3 Box Dips
5 Pull-ups
10 AbMat Sit-ups
15 Box Jumps, 24/20 in
* Sub 5 Pull-ups to 6 Bent Over DB/KB Row (3 each arm) – Typo on BTWB

Photo by @robcwilson @snoridgecrossfit

Free Chipotle For a Year For Four-Time Fittest on Earth

Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges & Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges

Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges

As a team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges
* Alternate each movement with your partner

* WU: 2 rds
10-15 sec Samson Stretch ea leg
10 Bootstrapper
10 Step ups
10 Calf raises
20 sec pigeon stretch ea leg

Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges

Complete as many rounds as possible in 12 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges

Photo by @robcwilson

Option 1: 10 RFT: Pull-ups and Ball Slams & Opt. 2: 10 RFT: Single Arm Dumbbell Row and Ball Slams

Option 1: 10 RFT: Pull-ups and Ball Slams

10 rounds for time of:
7 Pull-ups
7 Ball Slams
* Pull up Option for those with a pull-up bar; if you haven’t been doing kipping PU then scale to 3-5 per round (you will be sore)
* Sub KB Sumo DLHP for Slam Ball


* Warm-up: 2 rds
10 pass through
10 kipping swings
6 lunge and reach
6 scorpion stretch

Opt. 2: 10 RFT: Single Arm Dumbbell Row and Ball Slams

10 rounds for time of:
7 Single Arm Dumbbell Row (Left)s, pick load
7 Single Arm Dumbbell Row (Right)s, pick load
7 Ball Slams, pick load
* Sub KB Sumo DLHP for Slam Ball


* Warm-up: 2 rds
10 pass through
10 arm circles
6 lunge and reach
6 scorpion stretch

Photo by @robcwilson

Mayhem Madness: What We Know So Far