AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and Run & Team WOD: 12th Man

AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and Run

Complete as many rounds as possible in 15 mins of:
15 Box Jumps (24″/20″)
12 Wall Balls (20#/14#)
9 Deadlifts (155#/105#)
Run 100m

*Sub 150m Row for run if desired

Team WOD: 12th Man

In 20 mins do:
Run 1200m
then in the remaining time, AMRAP of:
12 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
12 Deadlifts (155#/105#)

– As a team of 2 run 1200m at the same time, then in remaining time AMRAP of WB, BJ, DL. Sub 1500m row for run if desired
– Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)

– Use separate workout space and equipment for each partner

Photo by @robcwilson @snoridgecrossfit

2020 CrossFit Games Preview: Which Athletes Do Not Benefit From the Online Format?

Results

Opt. 1: 5 RFT: Deadlifts and Wall Balls & Opt. 2: 21-15-9: Deadlifts and Thrusters

Opt. 1: 5 RFT: Deadlifts and Wall Balls

5 rounds for time of:
10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
* Choose Option 1 or 2

Opt. 2: 21-15-9: Deadlifts and Thrusters

21-15-9 reps, for time of:
Deadlift (225#/155#)
Thruster (95#/65#)
* Choose Option 1 or 2

Photo by @robcwilson @snoridgecrossfit

Choice of two workouts today! Most chose Option 1 but either one is a a spicy workout.

Saturday classes will start to occasionally have either a “pick your poison” option or a “Team WOD” variant in which two people can team up but will have their own equipment and workout space, but will alternate work/rest like a normal team workout.

Also we will have two classes on Saturday (9:30am and 10:30am) starting next week and will continue if attendance justifies it.

A local dark horse for the men’s field at the upcoming Games that starts on 9/18:

2020 CrossFit Games Preview: Men’s Dark Horse — Sam Kwant

2020 CrossFit Games Announces New Online + In-Person Format

Women’s World Record Fran Time:

Marisa Flowers posts the fastest Fran time ever seen from a female athlete (1:53)

Results

7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans & Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups

7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans

7 rounds for time of:
Run 100m
5 Deadlifts (155#/105#)
25 Double Unders
5 Hang Power Cleans (155#/105#)
Rest 1 min

Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups

5 rounds for time of:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Hand Release Push-ups

Post total time.

Photo by @robcwilson @snoridgecrossfit

Get ready for Stage 1 of the CrossFit Games in just a couple weeks!

2020 CrossFit Games Stage 1 Primer — Your Guide to Coverage

Results

Results cont

5 RFT: Power Cleans, Kettlebell Goblet Box Step-ups and Kettlebell Overhead Carries & Checkout: 3 RFT: KB Russian Twists and Sit-ups

5 RFT: Power Cleans, Kettlebell Goblet Box Step-ups and Kettlebell Overhead Carries

5 rounds for time of:
8 Power Cleans (135#/95#)
8 Kettlebell Goblet Box Step-ups (53#/35# to 20″)
Kettlebell Overhead Carry (53#/35 #) 100m
* KB Goblet step ups use 20″ box for all.

Checkout: 3 RFT: KB Russian Twists and Sit-ups

3 rounds for time of:
20 Kettlebell Russian Twists
20 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows & Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows

Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Handstand Push-up
Row 200m

Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Dumbbell Push Press, pick load
Row 200m

Photo by @robcwilson @snoridgecrossfit

We miss you Sam! Today was the 4th year since Sam left us. Much love to the Saimo family. #missingyousamsaimo

Results

E2MOM for 20 mins: Power Clean & Push Jerk & FT: Runs and Box Jumps

E2MOM for 20 mins: Power Clean & Push Jerk

2 Power Clean & Push Jerks, pick load

Every 2 mins for 20 mins.
* Use mats. 2 PC&J, not touch and go.

FT: Runs and Box Jumps

For time:
Run 600m
30 Box Jumps (24″/20″)
Run 400m
20 Box Jumps
Run 200m
10 Box Jumps

Photo by @robcwilson @snoridgecrossfit

A great interview with some insghts into the new CrossFit owner and CEO Eric Roza.  A refreshing glimpse into the direction that CF is headed!

CrossFit Community Town Hall

Results

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E2MOM for 20 mins: Power Snatches and Overhead Squats & AMRAP 8 mins: Overhead Squats, Run and Hand Release Push-ups

E2MOM for 20 mins: Power Snatches and Overhead Squats

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

AMRAP 8 mins: Overhead Squats, Run and Hand Release Push-ups

Complete as many rounds as possible in 8 mins of:
8 Overhead Squats (75#/55#)
Run 200m
8 Hand Release Push-ups

Photo by @robcwilson @snoridgecrossfit

Mayhem Madness Canceled Due to Pandemic Travel Restrictions

Results

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5 RFT: Run, Muscle-ups and Thrusters & Checkout: FT: AbMat Sit-ups and Alternating Single Leg V-ups

5 RFT: Run, Muscle-ups and Thrusters

5 rounds for time of:
Run 200m
3 Muscle-ups
15 Thrusters (75#/55#)
* Scale 3 MU to 5 Strict Pull-ups or 9 Ring Rows each round

Checkout: FT: AbMat Sit-ups and Alternating Single Leg V-ups

For time:
50 AbMat Sit-ups
50 Alternating Single Leg V-ups

Photo by @robcwilson @snoridgecrossfit

Results

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E2MOM for 20 mins: Power Clean + Hang Squat Clean & Pt. 2: AMRAP 5 mins: Dumbbell Squat Cleans and Runs

E2MOM for 20 mins: Power Clean + Hang Squat Clean

1 Power Clean + Hang Squat Clean, pick load

Every 2 mins for 20 mins.
* Choose load, complete complex of 1+1. Build up in weight as you go

Pt. 2: AMRAP 5 mins: Dumbbell Squat Cleans and Runs

Complete as many rounds as possible in 5 mins of:
5 Dumbbell Squat Cleans, pick load
Run 100m
* Do not drop DB’s

Photo by @robcwilson @snoridgecrossfit

I was asked yesterday why we didn’t program a strength portion upfront.  I realized I hadn’t posted my reasoning and wanted to share more broadly.  In short (because I could talk about this ad nauseum), we are all getting used to working out again with a barbell (though some are at different points in their journey for those who own a barbell). Not only are we wanting to prevent injury but I also want to allow us to get comfortable with moving loads again at manageable weights and reps while allowing for proper recovery.

On top of that I want to return us more to what Michelle and I feel are the basics of CrossFit methodology. We want to focus on technique first and vary modal domains. We want to keep the programming focused on being “fun” and not predictable. We want to allow for all of us to do some benchmarks, Hero workouts, and different styles of workouts we haven’t done as much in the past couple of years. Some days it means a heavy day, other days a long or short workout, repeated high intensity intervals or long duration moderate domains, couplets or triplets, etc.

Last is with our current capacity capped from Phase 2 restrictions we want to allow for efficient classes that don’t run long and allow for distancing and “personal” workspaces. By not having a pre-workout strength session as often we can more easily accomplish this!

Future of CrossFit Summit Kicks Off Today

Results

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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