Team WOD: 6 min Find 1RM Max Power Snatch & Tag Team Isabel & Solo WOD: Opt. 1 Isabel or Opt. 2 Ingrid

Team WOD: 6 min Find 1RM Max Power Snatch

Log your best Power Snatch 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Tag Team Isabel

In teams of 2, complete for time:

60 Snatches (135#/95#)
* One partner works at a time
** Choose Squat (preferred) or Power

Post total time

Solo WOD: Opt. 1 Isabel

For time:
30 Snatches (135#/95#)

Solo WOD: Opt. 2 Ingrid

10 Rounds for time:
3 Snatches (135#/95#)
3 Bar Facing Burpees

Checkout: 100 AbMat Sit-Ups

For time:
100 AbMat Sit-Ups

Photo by @snoridgecrossfit

Team WOD: Squat Cleans, Push Press & Solo WOD: 10 RFT: Squat Cleans and Push Press

Team WOD: Squat Cleans, Push Press

As a team of 2 complete 20 rounds for time of:
3 Squat Cleans (135#/95#)
3 Push Press (135#/95#)

Post total time.

* Use one bar. Alternate with your partner after 1 full round (10 rds total per partner)
** 3rd Clean can be a clean-thruster to count as 1st PP rep

Post total time.

Solo WOD: 10 RFT: Squat Cleans and Push Press

10 rounds for time of:
3 Squat Cleans (135#/95#)
3 Push Press (135#/95#)

Photo by @snoridgecrossfit

Results

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges & Solo WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Complete as many rounds as possible in 30 mins of:
10 Burpees
20 Row Calories
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges

Solo WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges

Photo by @snoridgecrossfit

Results missing

Team Whitten & Solo WOD: 1/2 Whitten

Team Whitten

5 rounds for time of:
22 Kettlebell Swings (70#/53#)
22 Box Jumps (24″/20″)
Partner Run 400m
22 Burpees
22 Wall Balls (20#/14#)

Solo WOD: 1/2 Whitten

5 rounds for time of:
11 Kettlebell Swings (70#/53#)
11 Box Jumps (24″/20″)
Run 200m
11 Burpees
11 Wall Balls (20#/14#)

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

  • 11/21 Mon – 11/22 Tues: Regular schedule
  • 11/23 Wednesday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
  • 11/24 Thursday: Closed
  • 11/25 Friday: (Limited classes below, all others cancelled)
    • 9:30am
    • 11:30am
  • 11/26 Saturday: Regular schedule

Results

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs & Solo WOD: Chipper: Row, Air Squats, Run and Power Snatches

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs

As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)

* Alternate work/rest and split reps with your partner for each exercise.

Solo WOD: Chipper: Row, Air Squats, Run and Power Snatches

For time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches (Pick load)

Photo by @snoridgecrossfit

Results missing

Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run & Solo WOD: Run, Burpee Box Jumps, Power Cleans, Row, Sit-ups, KB Swings and Run

Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run

As a Team of 2 Complete For Time:
1500m Row
30 Burpee Box Jumps (24″/20″)
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
150 Kettlebell Swings (53#/35#)
800m Medicine Ball Run (20#/14#)

* One box, one bar, one KB, one medball
** Alternate work, break up reps however you want as a team. Run as a team, share med ball.

Post total time.

Solo WOD: Run, Burpee Box Jumps, Power Cleans, Row, Sit-ups, KB Swings and Run

For time:
Run 200m
15 Burpee Box Jumps (24″/20″)
25 Power Cleans (135#/95#)
Row 750m
50 AbMat Sit-ups
75 Kettlebell Swings (53#/35#)
Run 200m

Photo by @snoridgecrossfit

Results

Team WOD: Team Frankenchipper 2.0 & Solo WOD: Frankenchipper 2.0

Team WOD: Team Frankenchipper 2.0

For time:
Partner Run 800m
60 Kettlebell Swings (53#/35#)
42 Thrusters (75#/55#)
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps (24″/20″)
60 Partner Alternating Wall Balls (20#/14#)

Solo WOD: Frankenchipper 2.0

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

Photo by @snoridgecrossfit

Results

Single Arm Bent Over Row 8-8-8-8 & Ring Dips 8-8-6-6 & 4 RF-ME / 1 min Stations: HSPU, Alternating Single Devil Press, and Box Jump Overs

Single Arm Bent Over Row 8-8-8-8

Single Arm Bent Over Row 8-8-8-8

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

Ring Dips 8-8-6-6

Ring Dips 8-8-6-6

Rest as needed between efforts.

4 RF-ME / 1 min Stations: HSPU, Alternating Single Devil Press, and Box Jump Overs

4 rounds, 1 min per station, for max reps of:
Handstand Push-up
Alternating Single Arm Devil Press (50#/35#)
Box Jump Over
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo  by @snoridgecrossfit

How to Watch the 2022 Rogue Invitational and Schedule of Events

Results

Team WOD: AMRAP 20 mins: Deadlifts, Partner Row, Partner Wall Balls, and Box Jumps & Solo WOD: AMRAP 15 mins: Rows, Box Jumps, Wall Balls, and Deadlifts

Team WOD: AMRAP 20 mins: Deadlifts, Partner Row, Partner Wall Balls, and Box Jumps

Complete as many rounds as possible in 20 mins of:
20 Deadlifts (225#/155#)
Partner Row 300m
30 Partner Wall Balls (20#/14#)
Partner Row 300m
20 Box Jumps (24″/20″)

Solo WOD: AMRAP 15 mins: Rows, Box Jumps, Wall Balls, and Deadlifts

Complete as many rounds as possible in 15 mins of:
Row 400m
15 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
5 Deadlifts (225#/155#)

Photo by @snoridgecrossfit

Results

Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run & Solo WOD: Chipper: Row, Overhead Squats, Pull-ups, Push Press, Rope Climbs and Run

Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run

As a Team of 2, complete for time:
70 Row (calories)
80 Overhead Squats (95#/65#)
70 Pull-ups
80 Push Press (95#/65#)
6 Rope Climbs (15 ft.)
400m Partner Run as a team

* Alternate work with your partner as one works, one rests. For the final run (run as a team),

Post total time.

Solo WOD: Chipper: Row, Overhead Squats, Pull-ups, Push Press, Rope Climbs and Run

For time:
35 Row Calories
40 Overhead Squats (95#/65#)
35 Pull-ups
40 Push Press
3 Rope Climbs (15 ft.)
Run 400m

Photo by @snoridgecrossfit

Next Saturday!

Events:

SRCF Gymnastics Skills Clinic

  • When: 10/22 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody)
  • Led by Coaches Julianna, Reid, Zeke and Tom

This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).

More Venue Possibilities for the 2024-27 CrossFit Games in Birmingham

Results

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