@Home: FT: Run, Kettlebell Swings and Kettlebell Sumo Deadlift High Pulls & Outdoor WOD: FT: Run, Clean & Jerks and Run

@Home: FT: Run, Kettlebell Swings and Kettlebell Sumo Deadlift High Pulls

For time:
Run 800m
— then —
3 rounds of:
21 Kettlebell Swings (53#/35#)
15 Kettlebell Sumo Deadlift High-pulls (53#/35#)
— then —
Run 800m
* Dumbbell Subs:
Swing: Perform a Two handed DB swing for KB
SDHP: Alternating single arm DB High Pull (see demo video)

Warm-up:
-Arm Circles (30 sec)
-Wrist Rolls (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (30sec)
-PVC Passthrus (3 reps)
-Walk on tippy-toes
-High knees
-Butt kickers

2 Rounds of 10 reps
-Air Squats
-Push-ups

Outdoor WOD: FT: Run, Clean & Jerks and Run

For time:
Run 800m
30 Clean & Jerks, pick load
Run 800m
* Limited Saturday outdoor classes behind gym. Sign-up required.

Photo by @robcwilson @snoridgecrossfit

On Saturday the weather cooperated and allowed us to hold 4 outdoor class times.  Cross your fingers that the weather holds for this Friday or Saturday and if it is dry we will plan to have some limited class times to sign up for. Stay tuned!

On Thursday we will not be programming a workout due to Thanksgiving. If you want to workout then go for a run or find an old one from the April-May timeframe on the site.

Changes Continue for Brooke Wells; Leaves CompTrain

Results

AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push Press & Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push Press

Complete as many rounds as possible in 10 mins of:
1 Deadlift (115#/75#)
1 Hang Power Clean (115#/75#)
1 Front Squat (115#/75#)
1 Push Press (115#/75#)

* Any time the weight settles on the ground perform 5 Burpees.

Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)

* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.

Post total rounds.

Photo by @robcwilson @snoridgecrossfit

Results

Opt.1: Nate & Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings

Opt.1: Nate

Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ www.crossfit.com

* Opt. 1: Veterans Day Hero WOD. These are Ring MU, use 70/53 KB. Scale to Opt. 2

Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings

Complete as many rounds as possible in 20 mins of:
2 Chest-to-bar Pull-ups
4 Push Press (115#/75#)
8 Kettlebell Swings (53#/35#)
* Alternate option to Nate.

Photo by @robcwilson @snoridgecrossfit

Muscle-up Considerations

Results 

Results cont

Shoulder Press 5-5-5 & 3 RFT: Rows, Push Press and Lateral Burpees

Shoulder Press 5-5-5

Shoulder Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RFT: Rows, Push Press and Lateral Burpees

3 rounds for time of:
Row 500m
21 Push Press (75#/55#)
12 Lateral Burpee Over Bars

Photo by @robcwilson @snoridgecrossfit

Schedule of Events and How to Watch the 2020 CrossFit Games

Results

Results cont

FT: Clean & Jerks and Row & Team WOD Pt. 1: FT: Tag Team Grace & Team WOD Pt. 2: 5 mins: Row Max Calories

FT: Clean & Jerks and Row

For time:
15 Clean & Jerks (135#/95#)
30 Row Calories
12 Clean & Jerks
24 Row Calories
9 Clean & Jerks
18 Row Calories

Team WOD Pt. 1: FT: Tag Team Grace

In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)

* One partner works at a time
* Use mats. Scale to load that you can do 2-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating rowing.

Team WOD Pt. 2: 5 mins: Row Max Calories

As many reps as possible in 5 mins of:
Row Calorie
* Immediately after Tag Team Grace, you have 5 min. as a team to row max cal. Alternate one row, one rest.

Photo by @robcwilson @snoridgecrossfit

Results

E2MOM for 10 mins: Deadlift & Diane & Checkout: 100 AbMat Sit-ups

E2MOM for 10 mins: Deadlift

5 Deadlifts, pick load

Every 2 mins for 10 mins.

Diane

21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
* Scale HSPU to strict DB press or Box Pike

Checkout: 100 AbMat Sit-ups

For time:
100 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit (old pic not recent of Bob!)

Starting next week we are going to add a 10:30am class on Tue/Thurs until we hit Phase 3! Sign ups will be same for that class as all other times.

Results

Results cont

AMRAP 18 mins: Run, Power Cleans and Rows & Team WOD: AMRAP 22 mins: Runs, Power Cleans and Rows

AMRAP 18 mins: Run, Power Cleans and Rows

Complete as many rounds as possible in 18 mins of:
Run 400m
10 Power Cleans (165#/115#)
Row 500m

Team WOD: AMRAP 22 mins: Runs, Power Cleans and Rows

As a team of 2 complete as many rounds as possible in 22 mins of:
Run 200m
10 Power Cleans (135#/95#)
Row 250m/225m
* Alternate each movement with your partner.

Photo by @robcwilson @snoridgecrossfit

Results

5 RFT: Wall Balls, Box Jumps and Pull-ups & Team WOD: 5 RFT: Wall Balls, Box Jumps and Pull-ups

5 RFT: Wall Balls, Box Jumps and Pull-ups

5 rounds for time of:
21 Wall Balls (20#/14#)
15 Box Jumps (24″/20″)
9 Pull-ups

Team WOD: 5 RFT: Wall Balls, Box Jumps and Pull-ups

5 rounds for time of:
40 Wall Balls (20#/14#)
30 Box Jumps (24″/20″)
20 Pull-ups
* As a team of 2 alternate work/rest with your partner. Use your own Wall Ball and Box.

Photo by @robcwilson @snoridgecrossfit

Results

FT: Double Unders, AbMat Sit-ups and Cleans & Team WOD: FT: Double Unders, AbMat Sit-ups and Cleans

FT: Double Unders, AbMat Sit-ups and Cleans

For time:
50 Double Unders
50 AbMat Sit-ups
5 Cleans (185#/135#)
40 Double Unders
40 AbMat Sit-ups
4 Cleans
30 Double Unders
30 AbMat Sit-ups
3 Cleans
20 Double Unders
20 AbMat Sit-ups
2 Cleans
10 Double Unders
10 AbMat Sit-ups
1 Clean
* Scaled version of 2020 CF Games Event 7 “Awful Annie”. Choose squat or power clean.

Team WOD: FT: Double Unders, AbMat Sit-ups and Cleans

As a team of 2 for time:
100 Double Unders
100 AbMat Sit-ups
10 Cleans (185#/135#)
80 Double Unders
80 AbMat Sit-ups
8 Cleans
60 Double Unders
60 AbMat Sit-ups
6 Cleans
40 Double Unders
40 AbMat Sit-ups
4 Cleans
20 Double Unders
20 AbMat Sit-ups
2 Cleans
* Team of 2 Scaled version of 2020 CF Games Event 7 “Awful Annie”. Choose squat or power clean.
** Alternate work/rest with your partner. Split reps as needed.

Photo by @robcwilson @snoridgecrossfit

Stage 1 of the 2020 CF Games went down this weekend with an online portion of the Top 30 men and women and the programming was simple, challenging and pure CrossFit.¬† On top of that the lack of posting scores or times until after the deadline of each phase meant athletes had to sell out, and not “game” it. We will program a couple more of the Stage 1 workouts in a scaled or traditional format over the next couple of weeks, beginning with this version of “Awful Annie” above.

2020 CrossFit Games Stage One Payouts

Who Is Headed to Aromas?

Results